Category: Sport

*Winter Sniffels HERE WOD: 1) 0:00 – 7:00 – Every 1:00 x 7 sets: Muscle Snatch + Snatch Balance + Overhead Squat Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) 7:00 – 14:00 – Every 1:00 x 7 sets: Muscle Clean + Thruster + Push Jerk Start around 50% of your 1RM. Build as heavy as deemed fit. 3) 15:00 – 23:00 – Every 2:00 x 4 sets: 5 Snatch Pulls @ 100-110% Work a little heavier than last week. Reset on the floor between each rep. 4) AQAP: 100 Double-unders 21 Dumbbell Hang Clean + Jerk 50/35 21 Toes-to-bar 15 Dumbbell Hang Clean + Jerk 50/35 15 Toes-to-bar 9 Dumbbell Hang Clean + Jerk 50/35 9 Toes-to-bar 100 Double-unders Clean and Jerk is anyway/anyhow, ideally a weight you can Power Clean and Push Press/Jerk. Extra Work: 5) Hanging Hollow Hold: Accumulate…

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 Power Clean 155/105 Workout is performed 10+2, 20+4, 30+6, and so on until time is up. Extra…

WOD: 1) 30 minute AMRAP: 30 Calories Ski/Bike/Row/Run 20 Wall Balls 20/14 10 Pull-ups Extra Work: 2) Cable Seated Neutral Grip Cable Row: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. 3) Band Pull-Aparts: 100 Reps Switch between over and underhand every 10 reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Every 1:30 x 7 sets: 3-Position Snatch (Floor, Low Hang, Hang) Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Every 1:30 x 7 sets: 3-Position Clean (Floor, Low Hang, Hang) Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) 10 rounds AQAP: 10 Deadlifts 135/95 10 Push-ups Extra Work: 4) Ring Dip: 10 minutes Practice Work on any facet of a Ring Dip. 5) Belt Squat Machine: Every 1:00 x 5 sets – 10 Good Mornings + March Remained of the Minute Load with around 30-40% of your bodyweight. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) 40 minute EMOTM: Minutes 1-10 –  Monostructural Conditioning Minutes 11-20 – Gymnastics/Skill Minutes 21-30 –  Non-Monostructural Conditioning Minutes 31-40 – 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. heavy…