Author: Jade

*Open Gym will be 8-10 AM this Sunday, the 13th. **Mike Molloy Nutrition Seminar Here ***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of. WOD: 1) Double Kettlebell Deadlifts: 5 Reps Every 1:00 x 7 sets Warm-up as needed. Change weights each set as needed. Use a challenging weight, but something you can maintain. 2) Sled Drag: 50m Every 1:00 x 7 sets Use a moderate weight, something you can move through quickly. Focus on staying has upright and flat footed as possible, engaging as much hamstring as you can. 3) Good Morning: 7 Reps Every 1:00 x 7 sets Start light. Build as deemed fit. Focus on positioning over load. 4) 2-3-4 minute AMRAP – 1 minute Rest: 75 Single-unders…

*Mike Molloy Nutrition Seminar Here **All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of. WOD: 1a) 20 minute EMOTM: Odd –   Monostructural Conditioning Even – Gymnastics/Skill Directly Into 1b) 20 minute EMOTM: Odd – Non-Monostructural Conditioning Even – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell…