Category: Move

*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

*Winter Sniffels HERE **Winter 2018 Holiday Schedule HERE WOD: 1) Every 1:30 x 7 sets: 5 T+G Deadlifts Warm-up as needed. Reference 10/9/18 for loading. Warm-up to a relatively heavy set so you get 7 solid working sets. Build to a heavy set for the day. 2) Every 1:30 x 7 sets: 10 Russian Swings + 20-30 second Hollow Hold Pick a Kettlebell weight you can use for all 7 sets. This should be heavier than normal given it’s a Russian Swing and in low volume, ideally, jump 1 to 2 Kettlebells up from your normal weight. 3) AQAP: 50 Box Jump Overs 24/20 30 Ball Slams 40/30 50 Knee Push-ups 30 Ball Slams 40/30 Extra Work: 4) Wide Grip Lat Pull Down: 5 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Winter Sniffels HERE **Winter 2018 Holiday Schedule HERE WOD: 1) Back Squat – Every 2:00 x 6 sets: 3-3-3-3-5-7 Warm-up as needed, ideally to a solid heavy starting weight. Perform 4 heavy triples, then taper off the weight as you up the volume. 2) Front Squat – Every 2:00 x 6 sets: 1-1-1-1-2-3 Warm-up as needed, ideally to a solid heavy starting weight. Perform 4 heavy singles, then taper off the weight as you up the volume. 3) 7 minute AMRAP: 10 Dumbbell Front Squats 25/15 10 Burpees Extra Work: 4) Sled Drag: 400m @ Bodyweight Stimulus is consistent walking, scale load as needed for desired stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Winter Sniffels HERE **Winter 2018 Holiday Schedule HERE WOD: 1) 10 rounds AQAP: 21 Kettlebell Swings 35/26 15 Box Jump Overs 24/20 9 Thrusters 45/35 Extra Work: 2) Double-unders: 10 minutes Practice Work on any facet of a Double-under. 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: 7 Double Kettlebell Push Press + 50ft Double Kettlebell Overhead Carry + 7 Double Kettlebell Push Press Pick a loading that you can maintain for the 7 sets. Stimulus is Unbroken for all 3 pieces, don’t putting the Kettlebells down. 2) Every 1:30 x 7 sets: 5 Slam Ball Chest Throws + 20 second Rower Sprint Throw the ball as far as you can. Rower is a “sprint” but a maintainable effort, not full out. Use a heavier ball so you don’t have to chase it too far or perform against a wall. 3) 9 minute AMRAP: 12 Ring Rower 12 Burpees 12 Ball Slams 40/30   Extra Work: 4) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load as deemed fit. For results post detailed weights, reps, times, thoughts, etc….