Author: Jade

*Winter Sniffels HERE **Winter 2018 Holiday Schedule HERE WOD: 1a) 20 minute EMOTM: Odd –  Monostructural Conditioning Even – Gymnastics/Skill 1b) 20 minute EMOTM: Even –  Non-Monostructural Conditioning Odd – 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….

*Winter Sniffels HERE **Winter 2018 Holiday Schedule HERE WOD: 1) Every 10:00 x 4 sets: 4 minutes Ski/Bike/Row/Run 1 minute Dumbbell Box Step-ups 50/35 @ 24/20 1 minute Dumbbell Floor Press 50/35 1 minute Dumbbell Deadlift 50/35 1 minute Dumbbell Goblet Squat 50/35 Machine work perform at a moderate pace that you can maintain for the 4 minutes and for the 4 rounds. Max Reps at each of the respective stations. Goblet Squat just like with a Kettlebell is done with a Single Dumbbell. Extra Work: 2) Plank Clocks: 5 x 1/direction Rest 90-120 seconds between sets. Feet on a box, walk 360 degrees one way, then back the other way. Higher the box the more difficult this is. 3) Banded Face Pulls: 100 Reps Focus on position/activation. Break-up as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE