Category: Sport

*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) 30-20-10 – AQAP: Dumbbell Front Squats 35/25 Burpees Extra Work: 4) Sled Drag: 400m @ Bodyweight Stimulus is consistent walking, scale load as needed for desired stimulus. 5) Row: 250m Every 2:00 x 20 sets Work for hard, but maintainable efforts. 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 53/35 15 Box Jump Overs 24/20 9 Thrusters 95/65 Extra Work: 2) Double-unders: 10 minutes Practice Work on any facet of a Double-under. 3) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 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: Halting Snatch + Hang Snatch Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Halt at the knee for 2-3 seconds then pull through to finish the first lift. 2) Every 1:30 x 7 sets: Clean + Push Jerk + Jerk Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) 3 rounds AQAP: 21 Pull-ups 15 Bar Facing Burpees 9 Power Snatch 115/75 Extra Work: 4) Bar Pull-Over: 10 minutes Practice Work on any facet of a Bar Pull-Over. 5) 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. for all work completed HERE

*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 50/35 @ 24/20 1 minute Dumbbell Floor Press 50/35 1 minute Dumbbell Deadlift 50/35 1 minute Dumbbell Goblet Squat 50/35 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. 3) Banded Face Pulls: 100 Reps Focus on position/activation. Break-up as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE