Category: Move

WOD: 1) Back Squat: @ 0:00 – 3 Reps @ 2:00 – 3 Reps @ 4:00 – 3 Reps @ 6:00 – 3 Reps @ 8:00 – 1 Reps @ 10:00 – 1 Reps @ 12:00 – 1 Reps @ 14:00 – 1 Reps @ 16:00 – 1 Reps Warm-up as needed. Start around 60% of your 1RM and build from there. Reference 10/10/16 for loading. Look to work heavier than 4 weeks ago. 2) 50-40-30-20-10 – AQAP: Air Squats Russian Kettlebell Swings 35/26 Extra Work: 3) Good Morning: 4 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Back Squat: @ 0:00 – 3 Reps @ 2:00 – 3 Reps @ 4:00 – 3 Reps @ 6:00 – 3 Reps @ 8:00 – 1 Reps @ 10:00 – 1 Reps @ 12:00 – 1 Reps @ 14:00 – 1 Reps @ 16:00 – 1 Reps Warm-up as needed. Start around 60% of your 1RM and build from there. Reference 10/10/16 for loading. Look to work heavier than 4 weeks ago. 2) 50-40-30-20-10 – AQAP: Air Squats Russian Kettlebell Swings 35/26 Extra Work: 3) Good Morning: 4 sets of 15 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 WOD: 1) 20 minute AMRAP: 20 Ball Slams 40/30 40 Abmat Sit-ups 80 Single-unders Extra Work: 2) Superman/Hollow Bar Kips: 10 minutes Practice Work on you positioning and grip strength hanging on the bar. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE Some additional good listening

*Winter Sniffels Here WOD: 1) Front Squat: @ 0:00 – 5 Reps @ 2:00 – 5 Reps @ 4:00 – 5 Reps @ 6:00 – 2 Reps @ 8:00 – 2 Reps @ 10:00 – 2 Reps @ 12:00 – 2 Reps Warm-up as needed. Reference 10/7/16 for loading. Look to build heavier than last time. 2) Single Leg Kettlebell Deadlift: @ 14:00 – 8/side @ 16:00 – 8/side @ 18:00 – 8/side @ 20:00 – 8/side Focus here should be on positioning not loading. Load as deemed fit. Range of motion will be varied for among athletes, only come as long as you can maintain a good neutral position through your spine. 3) 10 minute AMRAP: 10/side Goblet Lunges 53/35 5 Rope Sit-to-stand Extra Work: 4) Band Pull-aparts: 100 not for time Focus on positioning over speed. Switch over and underhand every 10 reps. For results post detailed weights,…

*Winter Sniffels Here WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – 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…