(603) 782-8230 | [email protected]

WOD & Blog

Monday 11.11.2019

By Samy Daghir / November 10, 2019 / 2 Comments
20.5!!!!!

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

“Open WOD 20.5”
For time, partitioned any way:
40 x muscle-ups
80kcal Row
120 x wall-ball shots, 20-lb. ball to 10 ft.

Time cap: 20 min.

NOTES:

WORKOUT VARIATIONS

Rx’d (Ages 16-54)
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

Scaled (Ages 16-54)
♀ chin-over-bar pull-ups, 10-lb. ball to 9 ft.
♂ chin-over-bar pull-ups, 14-lb. ball to 10 ft.

Teenagers 14-15
♀ 10-lb. ball to 9 ft.
♂ 14-lb. ball to 9 ft.

Scaled Teenagers 14-15
♀ chin-over-bar pull-ups, 10-lb. ball to 9 ft.
♂ chin-over-bar pull-ups, 14-lb. ball to 9 ft.

Masters 55+
♀ chest-to-bar pull-ups, 10-lb. ball to 9 ft.
♂ chest-to-bar pull-ups, 20-lb. ball to 9 ft.

Scaled Masters 55+
♀ jumping chest-to-bar pull-ups, 10-lb. ball to 8 ft.
♂ jumping chest-to-bar pull-ups, 14-lb. ball to 8 ft.

Post scores to games site and comments.

VIDEO LINK FOR STRATEGY VIA COMPTRAIN.COM FOUND HERE.

Read More

Friday 11.08.2019

By Samy Daghir / November 8, 2019 / 3 Comments
Anderson and Bethany getting after it for 20.4! (Happy CrossFittin’ Anniversary Bethany!)

Warm-up Drills
I. Spikeball or Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Back Squat Doubles
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Back Squat every :75 for six rounds.

Back Squat 2-2-2-2-2-2

Notes: Training path option 1 would be to select from 60, 70, or 80% of a 1RM and work through the six rounds every :75 seconds for quality. Training path option 2 begins at 60% of a 1rm and climbs across sets as the athlete is able.

Post loads to comments.

“Runways”
5:00 x Muscle-ups/Pull-ups

**Rest/Transition x 1:00**

4 Rounds of :45 work x :15 rest
Row (kcal)
Wallball (20/14lbs)
Reverse Wallball (20/14lbs)

Notes: The timer will be set to beep on the :45 and :15 during the entire WOD, thus partitioning and pacing for Muscle-ups and Pull-ups has a practical strategy component to sharpen skills for Monday. Aim for 10-20 kcals/reps per work interval for the triplet of movements in the second part of the met con. Get some, freaks!

Post scores to comments.

Read More

Thursday 11.07.2019

By Samy Daghir / November 7, 2019 / 3 Comments
Viking Charge!

Warm-up Drills
I. Row 500m
II. Coach’s Choice
III. Mobility

Impact/Focus: Snatch + Overhead Squat Complex
Warm-up as needed before completing the following workload every 1:30 for 6 Rounds. Increase weights as form allows.

1 x Power Snatch
+
3 x Overhead Squat

Post loads to comments.

“Pre-Gamer”
5 Rounds for time (15:00 Time Cap)
10 x DB Snatch (alt.L/R @ 50/35lbs)
12 x Push-ups
20 x F.Rack Walking Lunge Steps (50/35lbs)

Post scores to comments.

Read More

Wednesday 11.06.2019

By Samy Daghir / November 6, 2019 / 1 Comment
Turkish style Recovery Day.

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Barbell Odds
Complete each of the following workloads within the time allotted after appropriately warming up the requisite barbell movements. Each work interval is :75 seconds.

3,5,7,9,11,13,15 x Barbell Thrusters (pick weight)
15,13,11,9,7,5,3 x Barbell Row (pick weight)

Post weights/scores to comments.

“No Quarter”
For time
Double-unders x 50-40-30-20-10
GHD/Abmat Sit-ups x 25-20-15-10-5

Notes: Single-unders are 2:1 for today’s training. Abmats are anchored and are 1:1 for scaled workloads.

Post scores to comments.

Skill Development
*See your coach/whiteboard for assignments.

Read More

Tuesday 11.05.2019

By Samy Daghir / November 5, 2019 / 3 Comments
Coach Greg’s Final C&J this past weekend… Reppin Savage! YESSSSSS

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Turkish Get-ups
Following an appropriate series of warm up reps: Complete two Turkish Get-up every minute on the minute (EMOTM) for 8:00.

EMOTM for 8:00
2 x Turkish Get-ups (1L/1R)

Notes: Climb in weight as able across sets.

Post training to comments.

“Paisible”
For time
Row 500m
15 x Chin-over-Bar Pull-ups
Row 400m
12 x Chest-to-Bar Pull-ups
Row 300m
9 x Muscle-ups

Post scores to comments.

Read More

Monday 11.04.2019

By Samy Daghir / November 4, 2019 / 2 Comments

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

“Open WOD 20.4”
For time
30 x Box Jumps (24/20”)
15 x Clean & Jerks (95/65lbs)
30 x Box Jumps (24/20”)
15 x Clean & Jerks (135/85lbs)
30 x Box Jumps (24/20”)
10 x Clean & Jerks (185/115lbs)
30 x Single-leg Squats
10 x Clean & Jerks (225/145lbs)
30 x Single-leg Squats
5 x Clean & Jerks (275/175lbs)
30 x Single-leg Squats
5 x Clean & Jerks (315/205lbs)

Time cap: 20 minutes

NOTES:

WORKOUT VARIATIONS

Rx’d (Ages 16-54)
♀ 20-in. box, single-leg squat, C&J 65-85-115-145-175-205 lb.
♂ 24-in. box, single-leg squat, C&J 95-135-185-225- 275-315 lb.

Scaled (Ages 16-54)
♀ 20-in. box, 14-lb. medicine-ball step-up, C&J 35-55-75- 95-115-135 lb.
♂ 24-in. box, 20-lb. medicine-ball step-up, C&J 65-95- 115-135-155-185 lb.

Teenagers 14-15
♀ 20-in. box, single-leg squat, C&J 35-55-75-95-105-115 lb.
♂ 24-in. box, single-leg squat, C&J 65-95-115-135-155-185 lb.

Scaled Teenagers 14-15
♀ 20-in. box, 14-lb. med-ball step-up, C&J 35-45-65-75- 85-95 lb.
♂ 24-in. box, 20-lb. med-ball step-up, C&J 45-65-85-105- 125-145 lb.

Masters 55+
♀ 20-in. box, 14-lb. med-ball step-up, C&J 65-75-95-105- 125-145 lb.
♂ 24-in. box, 20-lb. med-ball step-up, C&J 95-115-135- 155-185-205 lb.

Scaled Masters 55+
♀ 16-in. box, 14-lb. med-ball step-up, C&J 35-45-65-75- 85-105 lb.
♂ 20-in. box, 20-lb. med-ball step-up, C&J 45-65-85-105- 125-145 lb.

Read More

Friday 11.01.2019

By Samy Daghir / November 1, 2019 / 1 Comment

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Push/Split Jerk 7 Rounds (On the :90)
Complete 3 x Push/Split Jerk :90 for 7 rounds total, climbing in weight from 50-60% of a 1RM as able every 1-2 rounds.

7 Rounds x Every :90 seconds
Complete the following

3 x Push/Split Jerk (climb weight per 1-2 rounds)

Post scores to comments.

“Breezy”
Against a 12:00 Running Clock
Row 1000m
In the time remaining, AMRAP of
10 x Pistols (5L+5R,alt.)
10 x SDHP (95/65lbs)
10 x Slamball (40,30/20,12lbs)

Post scores to comments.

Read More

Thursday 10.31.2019

By Samy Daghir / October 30, 2019 / 3 Comments
“Perry don cut dem competitors no slack… innit?”

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
(Lax Ball, PVC, OHS Hold, Couch…)

Impact/Focus: Overhead Squat 5-4-3-2-1
Warm-up as needed before completing the following workload every 2:00 for 5 Rounds. Begin the first round at 50-60% of a one rep max and climb weight as able across sets.

Work through the following workload(s) of Overhead Squats every two minutes as follows:

2:00 x Overhead Squat 5 reps
2:00 x Overhead Squat 4 reps
2:00 x Overhead Squat 3 reps
2:00 x Overhead Squat 2 reps
2:00 x Overhead Squat 1 reps

Notes: Sets/Reps should come from the rack today. Proficiency and practice scaling will be addressed for those newer to or specifically challenged by this movement set.

Post reps/loads to comments.

“Laffy Taffy”
15-12-9-6-3 reps of
Wallball (20/14lbs)
Toes-to-bar
Box Jumps (24/20”)

Notes: Toes-to-bar affords an opportunity to apply the kipping technique and drills covered prior to the Pull-up Met Con Tuesday this week. Scale TTB to hanging knee raises at 1:1 for rep conversions or to V-ups at 2:1. This is a leg taxing metcon, take additional care during the initiation of Box Jump workloads. Scaling to box step ups is good to go. Get some, freaks… and Happy Halloween!

Post scores to comments.

Read More

Wednesday 10.30.2019

By Samy Daghir / October 30, 2019 / 1 Comment
T.M. Mike, Mel & Abe GET SOME during 20.2! … Bobby observed diligently.

Warm-up Drills
I. Jump Rope x Single-unders
50-40-30-20-10
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Full Clean 8 Rounds (On the :75)
Complete 1 x Full Clean :75 for 8 rounds total, climbing in weight from 50-60% of a 1RM as able every 1-2 rounds.

8 Rounds x Every :75 seconds
Complete the following

1 x Full Clean (climb weight per 1-2 rounds)

Post scores to comments.

“Whip-ends”
Complete for time
100 x Double-unders

Then… 10,9,8,7,6,5,4,3,2,1 reps of
American KB Swings (32/24kg)
Burpees

100 x Double-unders

Notes: Scaling for today will be 2:1 for Single-unders subbed in place of Double-unders. Adjust KB weight to put unbroken sets within range of the day’s training. Burpees are traditional style, jump and clap at the top of the rep for it to count (yahtzee ’09 standards).

Post scores to comments.

Skill Development & Accessory Training
35-25-15 for Quality of
GHD Sit-ups
10-8-6 for Quality of
Pistols

Notes: Work through all the GHD and Pistol work separately or alternate. Slow negatives and modified half kneel as teaching/progressions would additionally benefit hip position strengthening and low back strength after the high volume of pulling performed thus far this week.

Read More

Tuesday 10.29.2011

By Samy Daghir / October 29, 2019 / 1 Comment
Emily and Bobby feeling everything except judgement…

Warm-up Drills
I. Row 500m
II. Dynamic & Yoga Drills
IV. Mobility

Impact/Focus: Pull-up Skills & Drills
10 minutes of Skills & Drills follows;

4-5 Rounds, Every minute on the minute of
3-5 Deadhang Pull-ups/Ring Rows

4-5 Rounds, Every minute on the minute of
5-7 x Kipping Drills/Practice

Notes: Today’s overview of training from set-up and review through training sets/reps.

– Review of Kipping technique via body mechanics, and positional points of performance.

– Assigned training will will in two parts, part 1 will assign low to moderate deadhang work or low to moderate kipping practice. Part 2 will emphasize the development and proficiency of the kip.

– Below are some examples of areas of focus for today’s training and review.

A. Low Ring Kipping Ring Row Drills
B. Jumping Pull-ups (w/ kipping mechanics)
C. Banded Push Away Drill
D. Gymnastics Kip
E. Butterfly Kip

Post training results to comments.

“Frappe”
AMRAP vs 12:00 of
Row 500m
6 x Front Squat (95/65lbs)
12 x Pull-ups

Notes: Scale up to Rx+ entails 135/95lbs and Chest-to-bar repetitions.

Post scores to comments.

Skill Development
*Midline Conditioning Sets alternating with Armbar Stretch; time permitting.

Read More

Monday 11.11.2019

By Samy Daghir / November 10, 2019 / 2 Comments
20.5!!!!!

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

“Open WOD 20.5”
For time, partitioned any way:
40 x muscle-ups
80kcal Row
120 x wall-ball shots, 20-lb. ball to 10 ft.

Time cap: 20 min.

NOTES:

WORKOUT VARIATIONS

Rx’d (Ages 16-54)
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

Scaled (Ages 16-54)
♀ chin-over-bar pull-ups, 10-lb. ball to 9 ft.
♂ chin-over-bar pull-ups, 14-lb. ball to 10 ft.

Teenagers 14-15
♀ 10-lb. ball to 9 ft.
♂ 14-lb. ball to 9 ft.

Scaled Teenagers 14-15
♀ chin-over-bar pull-ups, 10-lb. ball to 9 ft.
♂ chin-over-bar pull-ups, 14-lb. ball to 9 ft.

Masters 55+
♀ chest-to-bar pull-ups, 10-lb. ball to 9 ft.
♂ chest-to-bar pull-ups, 20-lb. ball to 9 ft.

Scaled Masters 55+
♀ jumping chest-to-bar pull-ups, 10-lb. ball to 8 ft.
♂ jumping chest-to-bar pull-ups, 14-lb. ball to 8 ft.

Post scores to games site and comments.

VIDEO LINK FOR STRATEGY VIA COMPTRAIN.COM FOUND HERE.

Read More

Friday 11.08.2019

By Samy Daghir / November 8, 2019 / 3 Comments
Anderson and Bethany getting after it for 20.4! (Happy CrossFittin’ Anniversary Bethany!)

Warm-up Drills
I. Spikeball or Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Back Squat Doubles
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Back Squat every :75 for six rounds.

Back Squat 2-2-2-2-2-2

Notes: Training path option 1 would be to select from 60, 70, or 80% of a 1RM and work through the six rounds every :75 seconds for quality. Training path option 2 begins at 60% of a 1rm and climbs across sets as the athlete is able.

Post loads to comments.

“Runways”
5:00 x Muscle-ups/Pull-ups

**Rest/Transition x 1:00**

4 Rounds of :45 work x :15 rest
Row (kcal)
Wallball (20/14lbs)
Reverse Wallball (20/14lbs)

Notes: The timer will be set to beep on the :45 and :15 during the entire WOD, thus partitioning and pacing for Muscle-ups and Pull-ups has a practical strategy component to sharpen skills for Monday. Aim for 10-20 kcals/reps per work interval for the triplet of movements in the second part of the met con. Get some, freaks!

Post scores to comments.

Read More

Thursday 11.07.2019

By Samy Daghir / November 7, 2019 / 3 Comments
Viking Charge!

Warm-up Drills
I. Row 500m
II. Coach’s Choice
III. Mobility

Impact/Focus: Snatch + Overhead Squat Complex
Warm-up as needed before completing the following workload every 1:30 for 6 Rounds. Increase weights as form allows.

1 x Power Snatch
+
3 x Overhead Squat

Post loads to comments.

“Pre-Gamer”
5 Rounds for time (15:00 Time Cap)
10 x DB Snatch (alt.L/R @ 50/35lbs)
12 x Push-ups
20 x F.Rack Walking Lunge Steps (50/35lbs)

Post scores to comments.

Read More

Wednesday 11.06.2019

By Samy Daghir / November 6, 2019 / 1 Comment
Turkish style Recovery Day.

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Barbell Odds
Complete each of the following workloads within the time allotted after appropriately warming up the requisite barbell movements. Each work interval is :75 seconds.

3,5,7,9,11,13,15 x Barbell Thrusters (pick weight)
15,13,11,9,7,5,3 x Barbell Row (pick weight)

Post weights/scores to comments.

“No Quarter”
For time
Double-unders x 50-40-30-20-10
GHD/Abmat Sit-ups x 25-20-15-10-5

Notes: Single-unders are 2:1 for today’s training. Abmats are anchored and are 1:1 for scaled workloads.

Post scores to comments.

Skill Development
*See your coach/whiteboard for assignments.

Read More

Tuesday 11.05.2019

By Samy Daghir / November 5, 2019 / 3 Comments
Coach Greg’s Final C&J this past weekend… Reppin Savage! YESSSSSS

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Turkish Get-ups
Following an appropriate series of warm up reps: Complete two Turkish Get-up every minute on the minute (EMOTM) for 8:00.

EMOTM for 8:00
2 x Turkish Get-ups (1L/1R)

Notes: Climb in weight as able across sets.

Post training to comments.

“Paisible”
For time
Row 500m
15 x Chin-over-Bar Pull-ups
Row 400m
12 x Chest-to-Bar Pull-ups
Row 300m
9 x Muscle-ups

Post scores to comments.

Read More

Monday 11.04.2019

By Samy Daghir / November 4, 2019 / 2 Comments

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

“Open WOD 20.4”
For time
30 x Box Jumps (24/20”)
15 x Clean & Jerks (95/65lbs)
30 x Box Jumps (24/20”)
15 x Clean & Jerks (135/85lbs)
30 x Box Jumps (24/20”)
10 x Clean & Jerks (185/115lbs)
30 x Single-leg Squats
10 x Clean & Jerks (225/145lbs)
30 x Single-leg Squats
5 x Clean & Jerks (275/175lbs)
30 x Single-leg Squats
5 x Clean & Jerks (315/205lbs)

Time cap: 20 minutes

NOTES:

WORKOUT VARIATIONS

Rx’d (Ages 16-54)
♀ 20-in. box, single-leg squat, C&J 65-85-115-145-175-205 lb.
♂ 24-in. box, single-leg squat, C&J 95-135-185-225- 275-315 lb.

Scaled (Ages 16-54)
♀ 20-in. box, 14-lb. medicine-ball step-up, C&J 35-55-75- 95-115-135 lb.
♂ 24-in. box, 20-lb. medicine-ball step-up, C&J 65-95- 115-135-155-185 lb.

Teenagers 14-15
♀ 20-in. box, single-leg squat, C&J 35-55-75-95-105-115 lb.
♂ 24-in. box, single-leg squat, C&J 65-95-115-135-155-185 lb.

Scaled Teenagers 14-15
♀ 20-in. box, 14-lb. med-ball step-up, C&J 35-45-65-75- 85-95 lb.
♂ 24-in. box, 20-lb. med-ball step-up, C&J 45-65-85-105- 125-145 lb.

Masters 55+
♀ 20-in. box, 14-lb. med-ball step-up, C&J 65-75-95-105- 125-145 lb.
♂ 24-in. box, 20-lb. med-ball step-up, C&J 95-115-135- 155-185-205 lb.

Scaled Masters 55+
♀ 16-in. box, 14-lb. med-ball step-up, C&J 35-45-65-75- 85-105 lb.
♂ 20-in. box, 20-lb. med-ball step-up, C&J 45-65-85-105- 125-145 lb.

Read More

Friday 11.01.2019

By Samy Daghir / November 1, 2019 / 1 Comment

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Push/Split Jerk 7 Rounds (On the :90)
Complete 3 x Push/Split Jerk :90 for 7 rounds total, climbing in weight from 50-60% of a 1RM as able every 1-2 rounds.

7 Rounds x Every :90 seconds
Complete the following

3 x Push/Split Jerk (climb weight per 1-2 rounds)

Post scores to comments.

“Breezy”
Against a 12:00 Running Clock
Row 1000m
In the time remaining, AMRAP of
10 x Pistols (5L+5R,alt.)
10 x SDHP (95/65lbs)
10 x Slamball (40,30/20,12lbs)

Post scores to comments.

Read More

Thursday 10.31.2019

By Samy Daghir / October 30, 2019 / 3 Comments
“Perry don cut dem competitors no slack… innit?”

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
(Lax Ball, PVC, OHS Hold, Couch…)

Impact/Focus: Overhead Squat 5-4-3-2-1
Warm-up as needed before completing the following workload every 2:00 for 5 Rounds. Begin the first round at 50-60% of a one rep max and climb weight as able across sets.

Work through the following workload(s) of Overhead Squats every two minutes as follows:

2:00 x Overhead Squat 5 reps
2:00 x Overhead Squat 4 reps
2:00 x Overhead Squat 3 reps
2:00 x Overhead Squat 2 reps
2:00 x Overhead Squat 1 reps

Notes: Sets/Reps should come from the rack today. Proficiency and practice scaling will be addressed for those newer to or specifically challenged by this movement set.

Post reps/loads to comments.

“Laffy Taffy”
15-12-9-6-3 reps of
Wallball (20/14lbs)
Toes-to-bar
Box Jumps (24/20”)

Notes: Toes-to-bar affords an opportunity to apply the kipping technique and drills covered prior to the Pull-up Met Con Tuesday this week. Scale TTB to hanging knee raises at 1:1 for rep conversions or to V-ups at 2:1. This is a leg taxing metcon, take additional care during the initiation of Box Jump workloads. Scaling to box step ups is good to go. Get some, freaks… and Happy Halloween!

Post scores to comments.

Read More

Wednesday 10.30.2019

By Samy Daghir / October 30, 2019 / 1 Comment
T.M. Mike, Mel & Abe GET SOME during 20.2! … Bobby observed diligently.

Warm-up Drills
I. Jump Rope x Single-unders
50-40-30-20-10
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Full Clean 8 Rounds (On the :75)
Complete 1 x Full Clean :75 for 8 rounds total, climbing in weight from 50-60% of a 1RM as able every 1-2 rounds.

8 Rounds x Every :75 seconds
Complete the following

1 x Full Clean (climb weight per 1-2 rounds)

Post scores to comments.

“Whip-ends”
Complete for time
100 x Double-unders

Then… 10,9,8,7,6,5,4,3,2,1 reps of
American KB Swings (32/24kg)
Burpees

100 x Double-unders

Notes: Scaling for today will be 2:1 for Single-unders subbed in place of Double-unders. Adjust KB weight to put unbroken sets within range of the day’s training. Burpees are traditional style, jump and clap at the top of the rep for it to count (yahtzee ’09 standards).

Post scores to comments.

Skill Development & Accessory Training
35-25-15 for Quality of
GHD Sit-ups
10-8-6 for Quality of
Pistols

Notes: Work through all the GHD and Pistol work separately or alternate. Slow negatives and modified half kneel as teaching/progressions would additionally benefit hip position strengthening and low back strength after the high volume of pulling performed thus far this week.

Read More

Tuesday 10.29.2011

By Samy Daghir / October 29, 2019 / 1 Comment
Emily and Bobby feeling everything except judgement…

Warm-up Drills
I. Row 500m
II. Dynamic & Yoga Drills
IV. Mobility

Impact/Focus: Pull-up Skills & Drills
10 minutes of Skills & Drills follows;

4-5 Rounds, Every minute on the minute of
3-5 Deadhang Pull-ups/Ring Rows

4-5 Rounds, Every minute on the minute of
5-7 x Kipping Drills/Practice

Notes: Today’s overview of training from set-up and review through training sets/reps.

– Review of Kipping technique via body mechanics, and positional points of performance.

– Assigned training will will in two parts, part 1 will assign low to moderate deadhang work or low to moderate kipping practice. Part 2 will emphasize the development and proficiency of the kip.

– Below are some examples of areas of focus for today’s training and review.

A. Low Ring Kipping Ring Row Drills
B. Jumping Pull-ups (w/ kipping mechanics)
C. Banded Push Away Drill
D. Gymnastics Kip
E. Butterfly Kip

Post training results to comments.

“Frappe”
AMRAP vs 12:00 of
Row 500m
6 x Front Squat (95/65lbs)
12 x Pull-ups

Notes: Scale up to Rx+ entails 135/95lbs and Chest-to-bar repetitions.

Post scores to comments.

Skill Development
*Midline Conditioning Sets alternating with Armbar Stretch; time permitting.

Read More

Archives