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WOD & Blog

10.31.2013

By Samy Daghir / October 31, 2013 / 2 Comments

Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Back Squat/Front Squat
Continue with your current plan for the squat cycle.
I. Back Squat:
4 x 70%
4 x 75%
4 x 80%
4 x 85%

II. Front Squats:
5 x 65%
4 x 75%
4 x 80%
4 x 85%

Post sets/reps to comments.

“2013 World Series Champions”
Complete for time in teams of 2 athletes
Row 500m
15 x Power Cleans (135/95lbs)
31 x Handstand Push-ups
34 x Pull-ups
41 x KB Swings (32/24kg)
65 x GHD/Abmat Sit-ups
97 x Double-unders

Notes: Only one teammate may be working at a time. Keep diligent count, reps may be partitioned as needed.

Post times to comments.

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10.30.2013

By Samy Daghir / October 31, 2013 / 4 Comments

Warm Up Drills
I. Row 2:00
II. 2 Rounds of
5 x Medicine Ball Cleans (40/20lbs)
7 x KB Swings (24/16kg)
9 x Hindu Push-ups (2ct)
III. Mobility

Impact/Focus: Press Deload
Percentages are based off 1RM not .9 of 1RM.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 70%
5 x 75%

Post loads to comments

“Karen Gets the Runs”
For time
150 x Wallball (20/14lbs)

Notes: Every time the Wallball hits the deck complete a 200m Run. Complete this WOD in as few sets of Wallball as possible.

Post times and number of 200m Sprints completed to comments.

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10.29.2013

By Samy Daghir / October 29, 2013 / 10 Comments

DSC_0053 (4)Warm-up Drills
I. Run 400m
II. 2 Rounds of
5 x Deadlift (45/30lbs)
5 x Power Snatch (45/30lbs)
5 x Rack Jerk (45/30lbs)
5 x Overhead Squat (45/30lbs)
III. Mobility

Impact/Focus: Snatch 2-2-2-2-2-2
Warm-up as necessary before completing the following workload. If you are comfortable with the Snatch movement, increase weights with each set.

Snatch 2-2-2-2-2-2

Post loads to comments.

 

“13.2-ish”
Complete as many rounds/reps as possible in 14:00 of
5 x Shoulder-2-Overhead (135/95lbs)
10 x Deadlift (135/95lbs)
15 x Box Jumps (24/20”)

Post scores to comments.

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10.28.2013

By Samy Daghir / October 28, 2013 / 9 Comments

DSC_0301 (2)I want to give a huge Thank You to Jon and Jessica North for putting on the 58th Attitude Nation Seminar. The majority of the athletes set multiple PRs. I’m excited for what’s to come. Weightlifting nights will return in November. Salute Attitude Nation!

Warm-up Drills
I. Row 2:00
II. 2 rounds of
5 x Pull-ups
10 x Push-ups
15 x Air Squats
III. Mobility

Impact/Focus: Back Squat
Continue with your current plan for the squat cycle.
I. Back Squat:
5 x 70%
5 x 80%
2 x 85%
3 x 90%
1 x 100%

II. Wendler 3-3-3+
Work through the following percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Post sets/reps to comments.

“Tabata This!”
Tabata x Row
Rest 1 minute
Tabata x Squat
Rest 1 minute
Tabata x Pull-up
Rest 1 minute
Tabata x Push-up
Rest 1 minute
Tabata x Abmat Sit-up

Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest.
Score the least number of reps performed for all movements except the Rower, which is scored by total meters.

Post individual movement scores and totals to comments.

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10.25.2013

By Samy Daghir / October 25, 2013 / 8 Comments

photo (2)Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
10 x Burpees
III. Mobility

Impact/Focus: Deadlift 1-1-1-1-1RM
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.

5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)

Deadlift 1-1-1-1-1

Post loads to comments.

“Earthly Core”
For time
Row 250m
15 x DB Burpee Ground-2-Overhead (50/35lbs)
15 x GHD/Abmat Sit-ups
Row 250m
12 x DB Burpee Ground-2-Overhead (50/35lbs)
12 x GHD/Abmat Sit-ups
Row 250m
9 x DB Burpee Ground-2-Overhead (50/35lbs)
9 x GHD/Abmat Sit-ups
Row 250m
6 x DB Burpee Ground-2-Overhead (50/35lbs)
6 x GHD/Abmat Sit-ups

Post scores to comments.

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10.24.2013

By Samy Daghir / October 24, 2013 / 5 Comments

Warm-up Drills
I. Tabata Speed Rope
II. 2 rounds of
5 x Medicine Ball Cleans (40/20lbs)
10 x Abmat Sit-ups (butterfly)
15 x Wall Squats
III. Mobility

Impact/Focus: Back Squat/Front Squat
Warm up as necessary before completing the workload below based on the Back Squat strength cycle selected:

I. Back Squat
4 x 75%
4 x 80%
4 x 80%
4 x 85%

II. Front Squat
5 x 65%
4 x 75%
4 x 80%
4 x 85%

Post sets/reps to comments.

“Remedy Relief”
4 rounds for time
20 x KB Swings (24/16kg)
25 x Wallballs (20/14lbs)
30 x Double-unders

Post times to comments.

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10.23.2013

By Samy Daghir / October 23, 2013 / 8 Comments

Warm-up Drills
I. Run 400m
II. 2 rounds of
5 x Deadlifts (45/30lbs)
5 x Cleans (45/30lbs)
5 x Front Squat (45/30lbs)
5 x Press (45/30lbs)
III. Mobility

Impact/Focus: Press 5-3-1+
Work through the following percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Post sets/reps/loads to comments.

“Elizabeth Gets Jumpy”
21-15-9 reps for time
Cleans (135/95lbs)
Ring Dips
Box Jumps (30/24”)

Post scores to comments.

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10.22.2013

By Samy Daghir / October 22, 2013 / 8 Comments

LtWhiteHero_thWarm-up Drills
I. Row 3:00
II. 10-8-6 reps of
KB Swings (24/16kg)
Push-ups (CFGS)
Hollow Rocks
III. Mobility

“White”
5 Rounds for time
3 x Rope climb
10 x Toes-2-Bar
21 x Overhead Walking Lunges (45lbs)
Run 400 meters

Notes: U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

Post scores to comments.

Skill Development
50 x Back Extensions (or Good Mornings x 45lbs) at your own pace.

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10.21.2013

By Samy Daghir / October 21, 2013 / 7 Comments

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Back Squat
Continue with your current squat program
I. Back Squat
6 x 70%
6 x 80%
3 x 90%
2 x 95%

II. Wendler 5-5-5+
Work through the following percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Post sets/reps to comments.

“Radio Flyer”
Complete as many rounds/reps as possible in 12:00 of
6 x Handstand Push-ups
9 x Power Snatches (95/65)
12 x Pull-ups

Post rounds/reps to comments.

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10.18.2013

By Samy Daghir / October 21, 2013 / 2 Comments

photo (2)Warm-up Drills
I. Speed Rope 3:00
II. 9 Fundamentals x 5 reps each
III. Mobility

“Bermuda Triangle”
For time
Teams of 3
Row 10000m

Teams of 2
Row 7000m

Notes: Each athlete rows 250m then alternates with their partner(s).

Post scores to comments.

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