Category: Move

*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 25/15 @ 24/20 1 minute Dumbbell Floor Press 25/15 1 minute Dumbbell Deadlift 25/15 1 minute Dumbbell Goblet Squat 25/15 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. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Winter Sniffels HERE WOD: 1) Every 1:30 x 7 sets: 7 Double Russian Kettlebell Swings + 50ft Double Kettlebell Front Rack Carry + 7 Double Russian Kettlebell Swings Pick weights you can maintain for the 7 sets. This entire piece should be performed as a complex without putting the Kettlebells down. 2) Every 1:30 x 7 sets: 5/side Jumping Alternating Lunges + 20 seconds Hard Assault Bike Scale as needed. Hit the Assault Bike hard, but at a repeatable effort. 3) 10 minute AMRAP: 40 Heavy Rope Single-unders 15 Knees-up 10 Dumbbell Hang Clean and Jerk 25/15 Clean and Jerk is anyway/anyhow, ideally a weight you can Power Clean and Push Press/Jerk. Extra Work: 4) Seated Arnold Press: 4 sets of 8 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets: 5-5-5-7 Back Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference last week for loading. Use the last set to back-off and flush out your legs. 1b) 10:00 – 16:00 – Every 2:00 x 3 sets: 2-2-3 Front Squats Start around 60% of your 1RM. Build as heavy as deemed fit. Reference last week for loading. Use the last set to back-off and flush out your legs. 1c) 16:00 – 26:00 – Every 2:00 x 5 sets: 12 Sumo Stance Good Morning Focus on positioning over load. Stance should be WIDE, not just a couple inches wider than your Squat stance, but 50-100% wider than your normal stance. 2) 7 minute Up Ladder: 10 Air Squats 2 D-Ball Over the Shoulder 70/50 Workout is performed 10+2, 20+4, 30+6, and so on until time…

WOD: 1) 30 minute AMRAP: 30 Calories Ski/Bike/Row/Run 20 Wall Balls 14/8 10 Ring Rows Extra Work: 2) Cable Wide Grip Lat Pull Down: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE