Author: Jade

*Raffle Prize Winners HERE **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) 40 minute EMOTM: Minute 1 –  Monostructural Conditioning Minute 2 – Gymnastics/Skill Minute 3 – Non-Monostructural Conditioning Minute 4 – 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,…

*Raffle Prize Winners HERE **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) 0:00 – 30:00 – Every 5:00 x 6 sets: 400m Run 25 Kettlebell Swings 35/26 + 5 Bench Press Treat the Run and Swing as a fast interval effort. Rest as needed in the rest of the 5 minutes. Bench Press should start around 60-70% of your 1RM. Build as heavy as deemed fit. 2) 30:00 – 40:00 – 10 minute AMRAP: 30 Abmat Sit-ups 20 Box Jumps 24/20 10 Push-ups Extra Work: 3) Handstands: 10 minutes Practice Work on any facet of getting upside down. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE