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WOD & Blog

12.31.2013

By Samy Daghir / December 31, 2013 / 5 Comments

Warm-up Drills
I. 3 x Suicide Sprints
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: Olympic Lift EMOTM
Against a 20:00 running clock:
10:00 x Warm-up and work up to a heavy/1RM Clean or Snatch
Then…
10:00 EMOTM x Clean or Snatch (functional weight)

Post movements and loads to comments.

“Jackie”
For time
Row 1000m
50 x Thrusters (45lbs)
30 x Pull-ups

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12.30.2013

By Samy Daghir / December 30, 2013 / 9 Comments

Warm-up Drills
I. Row 3:00
II. 6:00 AMRAP of
5 x Hindu Push-ups (2ct)
7 x Toes-to-Bar
10 x Wallball (20/14lbs)
III. Mobility

“Bring Sally Up”
Details will be provided in class. Athletes may choose their own weights for the back squat. If the barbell is dropped to the floor athletes must complete the workout with an empty barbell.

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“Tiger Stripe”
50-40-30-20-10 reps for time of
Double-unders
Ring Push-ups

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12.27.2013

By Samy Daghir / December 27, 2013 / 5 Comments

Warm-up Drills
I. Run 400m (Indoor)
II. 2 rounds of
5 x Deadhang Chin-ups
10 x Push-ups (CFGS)
15 x KB Swings (24/16kg)
III. Mobility

Impact/Focus: Split Jerk
Warm up as necessary before completing the following workload. Focus is on technique before increasing weights.

Split Jerk 3-3-2-2-1

Post loads to comments.

 

“Persistence Hunting II”
Complete as many reps/meters as possible for each movement within the time allotted
5:00 x Ground-2-Overhead (lbs)
4:00 x Row (meters)
3:00 x GHD/Abmat Sit-ups
2:00 x KB Swings (32/24)
1:00 x Box Jumps (24/20)

Notes: Ground-2-Overhead is any way possible (Clean and Jerk/Snatch Variations) where athletes may pick any of the following weights in an attempt to take the most lbs through the predetermined range of motion in the time allotted: 65/95/115/135/155lbs.

Post method, lbs, meters, reps to comments.

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12.26.2013

By Samy Daghir / December 26, 2013 / 3 Comments

Warm-up Drills
I. Row 3:00
II. 3 rounds for quality of:
5 x Scapula Contractions
7 x Medicine Ball Cleans (40/20)
10 x Hollow Rocks
III. Mobility

Impact/Focus: Deadlift 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.

“Fran”
21-15-9 reps for time
Thrusters (95/65lbs)
Pull-ups

Post scores to comments.

Skill Development
Max L-Sit (seconds) x 1:00
Rest 1:00
Max Reps GHD/Abmat Sit-ups x 2:00

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12.24.2013

By Samy Daghir / December 23, 2013 / 4 Comments

“The Nightmare Before Christmas”
Round 1 will be movement number 1, Round 2 will be movement number 1 + movement number 2… Continue through all 12 Rounds for time:

1 x Clean and Jerk
2 x Muscle-ups
3 x Medicine Ball Cleans
4 x Wallball
5 x Push Press
6 x Pull-ups
7 x Box Jumps
8 x Pistols (alt.legs)
9 x Sumo Deadlift High Pulls
10 x Burpees
11 x KB Swings
12 x Handstand Push-ups

Enjoy, freaks! We hope everyone has a wonderful holiday season!

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12.23.2013

By Samy Daghir / December 22, 2013 / 4 Comments

Warm-up Drills
I. 2 Rounds of
Indoor 100m Run
15 x KB Sumo Deadlift High-Pull (24/16kg)
Indoor 100m Run
15 x KB Swing (24/16kg)
II. Mobility

“Ruinne”
4 Rounds of
Max Reps x Bench Press (1xBW)
Max Reps x H2H KB Snatch (32/24kg)

Post scores to comments.

“C2 1200m Time Trial”
For time
Row 1200m

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Skill Development
3:00 x AMRAP of
1 x Wall walks
1 x Abwheel/Barbell Roll-outs
Then…
8 Rounds of (:20 on x :10 rest)
Plank Drills (Prone, Left, Right Sides respectively for eight intervals each)

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12.20.2013

By Samy Daghir / December 20, 2013 / 4 Comments

Warm-up Drills
I. Run 4-800m
II. 8:00 AMRAP
2 x Pistols (Non-dominant Leg)
2 x Pistols (Dominant Leg)
7 x Toes-2-Bar
III. Mobility

“Sweet-N-Lo”
For time
Run 200m
Then…
15-12-9-6-3 reps each of
Wallball (20/14lbs)
Burpees
Then…
Run 200m

Notes: Athletes looking to take the sting up to epipen levels are encouraged to challenge themselves with ‘Two-fer’ Wallballs and Unbroken/High-Speed Burpees.

Post times to comments.

“Temper Tantrum”
Complete as many repetitions as possible in 3:00 of
Sledgehammer Strikes (alt.sides as desired)
or
Jumping Slamball

Post scores to comments.

Skill Development
Mobilize, Rest, Myofascial Release Techniques.
Recover well and have some fun tonight, freaks!

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12.19.2013

By Samy Daghir / December 19, 2013 / 1 Comment

Warm-up Drills
I. Speed Rope x 3:00
II. 3 Rounds of
5 x Deadhang Chin-ups
10 x Push-ups (CFGS)
10 x Wall Squats
III. Mobility

Impact/Focus Training: Turkish Get-ups
Against a 12:00 Running Clock work up to and attempt to establish a Turkish Get-up Personal Record.

Notes: Successful lifts require one repetition executed on both Right and Left.

Post loads to comments.

“A Barbell Humbler”
Complete as many rounds as possible in 10 minutes of
5 x Thruster (95/65lbs)
7 x Hang Power Clean (95/65lbs)
10 x Sumo Deadlift High-Pull (95/65lbs)

Skill Development
3-5 Rounds for practice/familiarization
10 x Back Extensions (Snake)
10 x Hip Extensions
:20 x L-sit/Tuck Sit

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12.18.2013

By Samy Daghir / December 18, 2013 / 3 Comments

Warm-up Drills
I. Row 3:00
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: Deadlift 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)
5 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Post loads to comments.

“Waterborne J.T.”
For Time:
Row 500m
21 x Push Press (115/75lbs)
21 x Ring Dips
21 x Pushups
Row 500m
15 x Push Press (115/75lbs)
15 x Ring Dips
15 x Pushups
Row 500m
9 x Push Press (115/75lbs)
9 x Ring Dips
9 x Pushups

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12.17.2013

By Samy Daghir / December 17, 2013 / 2 Comments

Warm-up Drills
I. 8:00 AMRAP
10 x KB Swings (24/16kg)
1 x Suicide Sprint
50ft x Burpee Broad Jumps
II. Mobility

Impact/Focus: Weighted Pull/Chin-ups
Warm up as necessary before completing the following workload. Attempt to increase weight with each set.

Weighted Pull/Chin-ups 5-3-3-2-1

Notes: Those that are still developing their Pull-ups/Chin-ups will be working through a combination of max rep band assisted Pull-ups and/or negative ROM scaling options.

Post loads to comments.

“Crispy Chicken”
Complete as many rounds/reps as possible in 8:00 of
5 x Power Snatches (135/95lbs)
10 x Burpee Box Jumps (24/20”)
15 x GHD/Abmat Sit-ups
Rest 3:00
Then…
Complete as many rounds/reps as possible in 8:00 of
5 x Handstand Push-ups
10 x ‘American’ KB Swings (32/24)
15 x Cal Row

Post rounds/rep completed to comments.

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