Category: Sport

*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) AQAP: 21-15-9 Overhead Squats 95/65 3-2-1 Rope Climbs 15ft Extra Work: 4) Band Pull-aparts: 100 not for time Focus on positioning over speed. Switch over and underhand every 10 reps. 5) Sled Drag: 400m @…

*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…

*Winter Sniffels Here WOD: 1) 21 minute EMOTM: 1 – 5 Bench Press 2 – 3/side Kettlebell Windmills 3 – 5-10 Inverted Bar Rows For the Bench Press start around 60-70% of your 1RM and climb as deemed fit. For your other two movements pick reps and loading that you can maintain for all 7 rounds. For the Bar Rows slide your Bench out of the way and perform them off the Barbell you’re using to Bench on. 2) 5 rounds for Max Reps: 40 seconds Row for Calories 20 seconds Rest 40 seconds Push-ups 20 seconds Rest Extra Work: 3) D-Ball Bear Hug Carry: 400m for time Pick a loading that allows you to complete this in under 10 minutes. 4) Single Arm Overhead Kettlebell Carry: 400m Switch hands every 400m. Use a load you can carry for at least 50m at a time. For results post detailed weights,…

*Winter Sniffels Here WOD: 1) Snatch Lift-Off + Power Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. For the lift-off, pull to your mid-thigh, hold for 2 seconds, then reset to the floor for the Power Snatch. 2) Clean Pull + 2 Hang Power Clean + 3 Jerks: Every 2:00 x 5 sets Warm-up as needed. Start around 60-70-% of your 1RM Power Clean + Push Jerk. Build as heavy as deemed fit. This should be done as a complex, no dropping the bar between reps. Jerk is anyway, anyhow. 3) 13 minute AMRAP: 55 Power Cleans 75/55 55 Wall Balls 20/14 55 Bar Facing Burpees 55 Shoulder-to-Overhead 75/55 Yes this is an AMRAP…it designed for 99% of people not to get through. Extra Work: 4) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between…

*Winter Sniffels Here WOD: 1) Back Squat: @ 0:00 – 5 Reps @ 2:00 – 5 Reps @ 4:00 – 5 Reps @ 6:00 – 5 Reps @ 8:00 – 2 Reps @ 10:00 – 2 Reps @ 12:00 – 2 Reps @ 14:00 – 2 Reps @ 16:00 – 2 Reps Warm-up as needed. Start around 60% of your 1RM and build from there. Reference 10/3/16 for loading. Look to work heavier than 4 weeks ago. 2) 7 minute Up Ladder: 3 Deadlifts 185/135 3 Box Jumps 24/20 Extra Work: 3) Russian Swings: 3 sets of 30 Rest 90-120 seconds between sets. Heavy as possible. 4) Row: A) 1000m Easy. Rest 3 minutes B) 4 x 250m @ Goal 1K PR Pace. Rest 3 minutes between intervals. Rest 5 minutes after intervals. C) 1000m Time Trial. Rest 3 minutes D) 1000m @ 125% of 1K PR Pace…