Author: Jade

* Monday, September 5th (Labor Day) there will be one class at 9 AM WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 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, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell…

* Monday, September 5th (Labor Day) there will be one class at 9 AM WOD: 1) 21 minute EMOTM: 1 – 6/side Single Arm Dumbbell Row 2 – 30 second Overhead Barbell Hold @ 100-110% of 1RM Strict PRess 3 – 5-20 Push-ups For this piece the goal is to pick efforts that you can sustain for all 7 sets. For the Dumbbell Rows make sure they’re strict as possible. Barbell Holds make sure you’re focusing on maintain a neutral stable position through the spine. Push-ups use this as an opportunity to make them perfect each and everyone of them. Your Push-ups should be done as an unbroken set each round so pick reps wisely. 2) 3 rounds AQAP: 400m Run 30 Shoulder-to-Overhead 75/55 20 Box Jump Overs 24/20 Extra Work: 3) Hip Extension: 4 sets of 15 Rest 90-120 seconds between sets. Add load if able. 4) Hollow Position:…