*Please be mindful with the cooler weather coming are space becomes more limited. On Tuesday’s at 5:30 PM there will be no space to do extra work aside from the small side room. Please plan accordingly, the expectation will be that you take part in 1 of the 2 classes that are going.
**Fall/Winter Holiday Schedule HERE
1) 40 minute EMOTM:
Minutes 1+2 – Monostructural Conditioning
Minutes 3+4 – Gymnastics/Skill
Minutes 5+6 – Non-Monostructural Conditioning
Minutes 7+8 – 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, i.e. heavy weight and somewhere between 1 and 5 reps, shouldn’t be more than 15 seconds worth of work.
* Movements for Friday…
– Fitness – Deadlifts + Single Leg Work – Deadlift, Front Squat, STOH, SU’s
– Sport/Competition – Clean + Jerk – P. Snatch, HP Clean, STOH, DU’s
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE