Author: Jade

*Winter Sniffels HERE **Winter 2018 Holiday Schedule HERE WOD: 1) Every 1:30 x 7 sets: 5 Bench Press Warm-up as needed. Start at a good working weight. Build to a  heavy 5 for the day. 2) Every 1:30 x 7 sets: 30 second Elevated Front Plank + 5/side Single Arm Dumbbell Row Use the bench for the elevated plank. Work nice and heavy, but strict on the Rows. 3) 7 minute Up Ladder: 2 Rope Sit-to-stand 5 Thrusters 45/35 Extra Work: 4) 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

*Winter Sniffels HERE **Winter 2018 Holiday Schedule HERE WOD: 1) 40 minute EMOTM: Minute 1+2 –  Monostructural Conditioning Minute 3+4 – Gymnastics/Skill Minute 5+6 –  Non-Monostructural Conditioning Minute 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…

*Winter Sniffels HERE **Winter 2018 Holiday Schedule HERE WOD: 1) Every 7:00 x 6 sets: Odd… 0:00 – 2:00 – Calories Ski/Bike/Row/Run 2:00 – 3:00 – 5RM Push Press 3:00 – 6:00 – 3 minute AMRAP: 15 Wall Balls 14/8 + 9 Ring Rows 6:00 – 7:00 – Rest Even… 0:00 – 2:00 – Calories Ski/Bike/Row/Run 2:00 – 3:00 – 5RM Push Press 3:00 – 6:00 – 3 minute AMRAP: 200 Heavy Rope Single-unders + Max Goblet Alternating Lunges 35/26 6:00 – 7:00 – Rest Extra Work: 2) Band Pull-Aparts: 100 Reps Switch between over and underhand every 10 reps. Focus on activation, not speed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE