Category: Sport

*Winter Sniffels HERE **Winter 2018 Holiday Schedule HERE WOD: 1) 30 minute AMRAP: 30 Calories Ski/Bike/Row/Run 15 Toes-to-bar 10 Power Clean 155/105 Extra Work: 2) Ring Dip: 10 minutes Practice Work on any facet of a Ring Dip. 3) 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: 2 Snatches Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset between reps. 2) Every 1:30 x 7 sets: Power Clean + Clean + Jerk Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset between reps. 3) 7 minute Up Ladder: 1 Rope Climb 15ft 5 Thrusters 95/65 Extra Work: 4) Handstands: 10 minutes Practice Work on any facet of getting upside down. 5) Sotts Press: 4 sets of 10 Rest 90-120 seconds between sets. Focus on positioning on 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) 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…

*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 20/14 + 9 Pull-ups 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: 100 Double-unders + Max Goblet Alternating Lunges 53/35 6:00 – 7:00 – Rest Extra Work: 2) Toes-to-bar: 10 minutes Practice Work on any facet of a Toes-t0-bar. 3) 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: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: Muscle Snatch + Hi-Hang Power Snatch + Overhead Squat Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: Muscle Clean + Hi-Hang Power Clean + Push Press Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 1c) 15:00 – 23:00 – Every 2:00 x 4 sets: 5 Snatch Pulls @ 105-115% Work a little heavier than last week. Reset on the floor between each rep. 2) AQAP: 50 Box Jump Overs 24/20 50 Alternating Dumbbell Snatch 50/35 50 Push-ups 50 Alternating Dumbbell Snatch 50/35 Extra Work: 3) Wide Grip Lat Pull Down: 5 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 4) Farmers Carry: 400m Heavy as possible (keep it under 10 minutes)….