Category: Move

*Winter 2018 Holiday Schedule HERE WOD: 1) 21 minute EMOTM: 1 – 7 Double Kettlebell Sumo Stance Deadlifts 2 – 50ft/side Dumbbell Front Rack/Farmers Carry 3 – 40 seconds Ski/Bike/Row/Run Pick Kettlebell weights you can maintain for all 7 sets. Use a loading that is moderate so you can focus on positioning over load. For the carry, you should have a heavy Dumbbell in the Farmers position and a lighter one at the Front Rack, switch after 50ft. Machine hit a moderate, maintainable effort. 2) 12 minute AMRAP: 10 Deadlifts 95/65 20 Abmat Sit-ups 30 Air Squats Extra Work: 3) Kettlebell Windmill: 4 sets of 10/side Rest 90-120 seconds between sets. Start light. Perform all reps on 1 side before switching to the other. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Winter 2018 Holiday Schedule HERE WOD: 1a) 0:00 – 9:00 – Every 3:00 x 3 sets: 10 Front Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 1b) 9:00 – 15:00 – Every 2:00 x 3 sets: 5 Back Squats Start around 60% of your 1RM. Build as heavy as deemed fit. 1c) 15:00 – 25:00 – Every 2:00 x 5 sets: 7/side Alternating Dumbbell Goblet Lunge Start light and build loading as deemed fit. Focus on good control through the whole range, don’t smash your knee into the floor. Athletes choice to step forward or backwards. 2) 5 minute AMRAP: 100 Heavy Rope Single-unders 50 Kettlebell Hang High-Pulls 70/53 Max Burpees Extra Work: 3) Narrow Stance Good Morning: 5 set of 10 Rest 90-120 seconds between sets. Focus on positioning over load. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Winter Sniffels HERE **Winter 2018 Holiday Schedule HERE WOD: 1) 30 minute AMRAP: 30 Calories Ski/Bike/Row/Run 15 Knees-up 10 D-Ball Over the Shoulder 70/50 Extra Work: 2) Single Leg Hip Thrust: 4 sets of 10/side Rest 90-120 seconds between sets. Focus on positioning, no load needed. Perform all reps on 1 leg before switching to the other. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*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…