Author: Jade

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 – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format,…

WOD: 1) 20 minute EMOTM: Minutes 1-5 – 3 Strict Press Minutes 6-10 – 3 Push Press Minutes 11-15 – 3 Push Jerk Minutes 16-20 – 30 second Front Rack Hold Warm-up as needed. Start around 70% of your 1RM Press. Build as heavy as deemed fit. Goal should be to increase loading through each set. Front Rack holds should be done at 100% of your Bodyweight or Front Squat, whichever is higher. 2) 3 rounds AQAP: 30 Kettlebell Swings 35/26 20 Abmat Sit-ups 10 Burpee-to-target Extra Work: 3) Single Arm Dumbbell Row: 5 sets of 12/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE Load those plates on guys 🙂