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WOD & Blog

11.29.2013

By Samy Daghir / November 29, 2013 / 1 Comment

“Filthy Fifty Team WOD”
For time
50 x Box jumps (24/20)
50 x Jumping pull-ups
50 x Kettlebell swings (24/16)
50 x Walking Lunge
50 x Knees to elbows
50 x Push press (45/35)
50 x Back extensions
50 x Wall ball shots (20/14)
50 x Burpees
50 x Double unders

Notes: Complete in teams of 2 athletes. 1 athlete working at a time. Both athletes must complete the workload above.

Post times to comments.

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11.27.2013

By Samy Daghir / November 27, 2013 / 0 Comments

Warm-up Drills
I. Row 3:00
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus: PC+PJ/SJ+HC EMOTM
Every Minute on the minute for 12:00 complete the following
Power Clean > Push/Split Jerk > Hang Clean (70% of 1RM)

Post loads to comments.

“Pre-Turkey Tabata”
8 Rounds of (:20 on x :10 rest) per movement/station
Row (kcal)
Box Jumps (24/20”)
Bumper Ground-2-Overhead (45/25lbs)
Pull-ups

Post total reps to comments.

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11.26.2013

By Samy Daghir / November 26, 2013 / 3 Comments

Warm-up Drills
I. Run 400m
II. 5:00 x Turkish Get-ups (alt L/R)
III. Mobility

Impact/Focus: Push/Split Jerk 1RM
Push Jerk/Split Jerk 1-1-1-1-1

Notes: Work up to a heavy/PR single rep Push Jerk/Split Jerk, progressing in load with increments representing no more than 10-15% of your most recent 1RM record. Rest a minimum of 1:00 between attempts.

Post loads to comments.

 

“Gravy Boat”
Complete as many rounds/reps as possible in 15:00 of
5 x Overhead Squats (115/75lbs)
10 x Toes-2-Bar
15 x Wallballs (20/14lbs)

Post scores to comments.

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11.25.2013

By Samy Daghir / November 25, 2013 / 5 Comments

Warm-up Drills
I. Row 3:00
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: Front Squat 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)
5 x 50% (Warm-up)
3 x 60% (Warm-up)

Front Squat 1-1-1-1-1RM

Post loads to comments.

“Chippety Dee”
For time
50 x Double-unders
40 x Power Cleans (115/75lbs)
30 x Burpees
20 x Thrusters (115/75lbs)
10 x Power Snatches (115/75lbs)

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11.22.2013

By Samy Daghir / November 22, 2013 / 3 Comments

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

“Lynne”
5 rounds of
Max Reps x Bench Press (1xBW)
Max Reps x Pull-ups

Post scores to comments

“Reminiscent”
For time
18 x Deadlift (60% of 1RM)
Run 400m
15 x Deadlift (60% of 1RM)
Run 400m
12 x Deadlift (60% of 1RM)
Run 400m
9 x Deadlift (60% of 1RM)
Run 400m

Post times to comments.

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11.21.2013

By Samy Daghir / November 21, 2013 / 2 Comments

Warm-up Drills
I. Tabata Speed Rope
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
Warm up as necessary before completing the workload below based on the Squat strength cycle selected:

I. Back Squat
5 x 60%
5 x 65%
5 x 70%
5 x 75%

II. Front Squat:
5 x 60%
5 x 70%
5 x 75%
5 x 80%

Post sets/reps to comments.

“Frigid Posterior”
For time
Row 500m
22 x 1-arm DB Snatch (50/35lbs)
22 x DB Burpee Pick-ups (50/35lbs)
Row 500m
22 x 1-arm DB Snatch (50/35lbs)
22 x DB Burpee Pick-ups (50/35lbs)
Row 500m
22 x 1-arm DB Snatch (50/35lbs)
22 x DB Burpee Pick-ups (50/35lbs)

Post times to comments.

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11.20.2013

By Samy Daghir / November 20, 2013 / 3 Comments

Warm-up Drills
I. Row 2:00
II. 2 rounds of
7 x Deadlifts (45/30lbs)
7 x Hang Cleans (45/30lbs)
7 x Front Squats (45/30lbs)
7 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Snatch
Work through the following 3 movement Barbell Snatch Complex.

5-6 sets of
1 x Snatch Grip Deadlift
1 x Hang Snatch
1 x Snatch

Post sets/reps/loads to comments.

“Money Maker”
Complete as many rounds/reps as possible in 7:00 of
6 x Power Cleans (135/95lbs)
10 x Pistols (5L/5R alt)
Rest 3:00
Then…
Complete as many rounds/reps as possible in 7:00 of
10 x Toes-2-Bar
10 x Box Jumps (30/24”)

Post scores to comments.

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11.19.2013

By Samy Daghir / November 19, 2013 / 3 Comments

Warm-up Drills
I. Row 2:00
II. 2 rounds of
7 x Burpees
10 x Medicine Ball Cleans (40/20lbs)
III. Mobility

“Pez Dispenser”
Against a 2:00 Running Clock complete the following:
Max Reps x Handstand Push-ups
Rest 1:00, Then…
Against a 5:00 Running Clock move the most amount of weight possible from shoulder to overhead using any combination of Press, Push Press, Push Jerk, and/or Split Jerk.

Notes: Choose a predetermined load of 45,65,85,95,115,135,155, or 185lbs.

Post weight used, reps completed, and total weight moved to comments.

“Steeple”
For time
Run 400m
20 x KB Swings (32/24kg)
50 x Double-unders
35 x KB Swings (32/24kg)
50 x Double-unders
50 x KB Swings (32/24kg)
50 x Double-unders
Run 400m

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11.18.2013

By Samy Daghir / November 18, 2013 / 6 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 1RM
Re-test your 1 repetition maximum for Back Squat and note gains made during this past squat centric strength cycle.
5 x 40% (Warm-up)
5 x 50% (Warm-up)
3 x 60% (Warm-up
Back Squat 1-1-1-1-1RM

Post loads to comments.

“Triple Dose”
3 Rounds for time
Row 250m
25 x Wallballs (20/14lbs)
Rest 2:00
Then…
3 Rounds for time
15 x Pull-ups
25 x GHD/Abmat Sit-ups

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11.15.2013

By Samy Daghir / November 15, 2013 / 4 Comments

Warm-up Drills
I. Row 2:00
II. 2 rounds of
7 x Deadlifts (45/30lbs)
7 x Hang Cleans (45/30lbs)
7 x Front Squats (45/30lbs)
7 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Bench Press 5-5-5-5-5
Warm up as necessary before completing the following workload.

Bench Press x 5-5-5-5-5

Post sets/reps to comments.

“Partner DT”
5 rounds for time
12 x Deadlift (155/105lbs)
9 x Hang Clean (155/105lbs)
6 x Push Jerk (155/105lbs)

Note: One athlete completes a full round while second athlete rests. Both athletes will complete 5 rounds each (10 total between the two). Each athlete may only use one barbell.

Post scores to comments.

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