Category: Competition

*Winter Sniffels Here WOD: 1) Behind the Neck Jerk: 5 sets of 3 Rest 2-3 minutes betweens sets. Perform in your Jerk Grip. Start around 70% of your 1RM and build. Establish a 3RM, other 4 sets at, at least 80% of 3RM or heavier. 2) Bench Press: 3 sets of 5 @ 70% + Additional Load 3 sets of 3 @ 80% + Additional Load 3 Heavy Singles Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-10lbs across the board to all percentage based sets. Heavy single is just that, heavy single, don’t feel the need to max out. 3) Deadlift: 2 sets of 5 @ 70% + Additional Load 2 sets of 3 @ 80% + Additional Load 2 Heavy Singles Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-10lbs across the board to all percentage based sets. Heavy single is just that,…

*Winter Sniffels Here Pre Class: 1) 21 minute EMOTM: 1 – 1/side Kettlebell Turkish Get-up 70/53 2- 10-20 Calories Ski Erg 3 – 1-6 Bar Muscle-ups Pick reps/loading you can maintain for all 7 rounds. WOD: 2) Snatch Lift-Off + Power Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. For the lift-off, pull to your mid-thigh, hold for 2 seconds, then reset to the floor for the Power Snatch. 3) Clean Pull + 2 Hang Power Clean + 3 Jerks: Every 2:00 x 5 sets Warm-up as needed. Start around 60-70-% of your 1RM Power Clean + Push Jerk. Build as heavy as deemed fit. This should be done as a complex, no dropping the bar between reps. Jerk is anyway, anyhow. 4) 13 minute AMRAP: 55 Power Cleans 115/75 55 Wall Balls 20/14 55 Bar Facing Burpees…

*Winter Sniffels Here Pre Class: 1) Row: A) 1000m Easy. Rest 3 minutes B) 4 x 250m @ Goal 1K PR Pace. Rest 3 minutes between intervals. Rest 5 minutes after intervals. C) 1000m Time Trial. Rest 3 minutes D) 1000m @ 125% of 1K PR Pace WOD: 2) Back Squat: @ 0:00 – 5 Reps @ 2:00 – 5 Reps @ 4:00 – 5 Reps @ 6:00 – 5 Reps @ 8:00 – 2 Reps @ 10:00 – 2 Reps @ 12:00 – 2 Reps @ 14:00 – 2 Reps @ 16:00 – 2 Reps Warm-up as needed. Start around 60% of your 1RM and build from there. Reference 10/3/16 for loading. Look to work heavier than 4 weeks ago. 3) “Regionals 13.5”- 21-15-9 – AQAP: Deadlifts 315/205 Box Jumps 30/24 Extra Work: 4) Russian Kettlebell Swings: 3 sets of 30 Rest 90-120 seconds between sets. Heavy as…

WOD: 1) Every 1:30 for ALAP: 10 Chest-to-bar Pull-ups 1 Snatch 225/155 * Every round the Snatch weight increases by 10/5lbs Scale as needed with a goal output in mind of 8+ rounds. Start around 70% of your 1RM Snatch give or take. You my take as many attempts as you’d like in the 90 second period. You can perform your weight change at anytime. 2) 3 rounds AQAP: 500m Row 25 Power Snatch 75/55 15 Bar Facing Burpees Rest as needed. 3) AQAP: 21-15-9 Bench Press 185/135 1200-900-600 Meters Assault Bike Rest as needed. 4) AQAP: 4-3-2-1 Legless Rope Climbs 20-15-10-5 Strict Handstand Push-ups Rest as needed. 5) Handstand Walk: 10 minutes Practice Work on any facet of a Handstand Walk. If your proficient perform sets of distance for time, of your choosing. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Pre Class: 1) Row: 10 x 500m @ 2K Pace Rest 2 minutes between intervals. 2) Clean Pull + Hang Squat Clean + Front Squat + 2 Jerks: 5 sets Warm-up as needed. Start around 60-70% of your 1RM Clean and Jerk. Build as heavy as deemed fit. Rest 2-3 minutes between sets. 3) Hang Squat Snatch: 5 sets of 3 Warm-up as needed. Start around 60-70% of your 1RM Snatch. Build as heavy as deemed fit. Use straps if you need them/have them. Work from whichever Hang Position you like just be consistent. Rest 2-3 minutes between sets. WOD: 4) Front Squat: @ 0:00 – 7 Reps @ 3:00 – 7 Reps @ 6:00 – 3 Reps @ 8:00 – 3 Reps @ 10:00 – 3 Reps Warm-up as needed. Reference 9/30/16 for loading. Look to build heavier than last time. 5) Single Leg Kettlebell Deadlift: @…