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WOD & Blog

Wednesday 04.24.2019

By Samy Daghir / April 24, 2019 / 4 Comments

ANNOUNCEMENTS
— Our Next On-Ramp class begins Tuesday, May 7th @ 6pm. Tell your friends!
On-Ramp Information Link found HERE.

Warm-up Drills (A)
I. Row 500m
II. 2 Rounds of
5 x Barbell Row
5 x SDHP
5 x Full Cleans
5 x Push Jerk
10 x Hollow Rocks
III. Dynamic Drills
IV. Mobility

Warm-up Drills (B) Barbell Complex
With an 5:00 time cap grab a barbell and weights before working through the following warm-up sets/reps in preparation for the Impact/Focus: Barbell Grinder.

3-5 Rounds of

3 x Power Clean +
3 x Front Squat +
3 x Push Jerk

Impact/Focus: The Barbell Grinder
10 rounds, Every :75, of the following Barbell Clean Complex
2 x Power Clean +
2 x Front Squat +
2 x Push Jerk

Notes: Complete each complex as one continuous set, once the bar leaves the floor, other than touch and go Power Cleans, the athlete does not put the weight down or let go until the 9 reps are finished.

L4 (plain silly): 185/135lbs
L3 (rx+): 155/115lbs
L2 (rx): 135/95lbs
L1 (scaled): 65-95/35-75lbs

**These are just guidelines and helpful milestone weights for athletes to reference in logging and progressing.

Post sets/reps/weights to comments.

“Frenautics”
Climbing AMRAP x 3:00
Row 50m (+50 meters per Round)
Slamball x 5 (+5 reps per Round)

Rest 1:00

Climbing AMRAP 3:00 of
Row 50m (+50 meters per Round)
Slamball x 5 (+5 reps per Round)

Rest 1:00

Climbing AMRAP 3:00 of
Row 50m (+50 meters per Round)
Slamball x 5 (+5 reps per Round)

Notes: Continue each AMRAP where the previous concluded.

Post cumulative scores as distance/reps completed to comments.

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Tuesday 04.23.2019

By Samy Daghir / April 23, 2019 / 1 Comment

ANNOUNCEMENTS
— Our Next On-Ramp class begins Tuesday, May 7th @ 6pm. Tell your friends!
On-Ramp Information Link found HERE.

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Flight Simulator(s)
Complete one of the following, in Unbroken Sets, for time.

There will be a 12:00 Incentive Time Cap.

I. Double-unders x
5-10-15-20-25-30-35-40-45-50-45-40…5

II. Singleunders x
10-20-30-40-50-60-70-80-90-100-90…10

Notes: Complete each rung on the ladder unbroken before moving on. All the way up and down is a complete evolution.

Post time or rounds completed to comments.

“TA-BA-TA”
The Tabata interval sequence is:
8 Rounds of
(:20 seconds of maximal effort work x :10 seconds of rest)

Complete the following according to this training protocol scoring high and low numbers from the 8 total attempts (total reps would be good data if recording doesn’t impeded performance/intensity of training execution).

– Ring Row
– Abmat Sit-ups
– Push Press (45/35lbs)

Post scores to comments.

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Monday 04.22.2019

By Samy Daghir / April 22, 2019 / 3 Comments

ANNOUNCEMENTS
— Our Next On-Ramp class begins Tuesday, May 7th @ 6pm. Tell your friends!
On-Ramp Information Link found HERE.

Warm-up Drills
I. Run 400m
II. 2 Rounds of
Medicine Ball Complex (20/14lbs)
5 x Air Squat to Med Ball
5 x Med Ball Clean
5 x Med Ball Squat Jumps
10 x Hollow Rocks
III. Mobility

Impact/Focus: Front Squat & Plyos
Warm-up sets/reps are 3 sets of 3 reps Front Squat + 5 reps of Plyometric Squat Jumps or Box Jumps. Weights used should represent traditional warm-up loads as athlete’s prepare to sustain a workload of 70-80% of their most recent 1RM.

6 Rounds, on the :90, of the following

3 x Front Squat (70-80%1RM)
5 x Squat Jumps (both hands to rig from med ball).

Notes: Single rep max efforts were recently trained via 04.01.2019 and 04.08.2019. Those looking for an additional challenge today may use Box Jumps for Squat Jumps at 24/20” respectively. The vertical height achieved is secondary to an ideal hip track and positional loading of the legs during the jump.

Post scores to comments.

“Book-ens”
Complete for time
Run 400m

5 Rounds of
10 x American Kettlebell Swings (32/24kg)
10 x Burpees

Run 400m

Notes: Scale load as necessary to emphasize proper technique followed by unbroken workloads of ten reps per round on the Kettlebell Swings.

Post scores to comments.

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Friday 04.19.2019

By Samy Daghir / April 19, 2019 / 2 Comments

Warm-up Drills
I. Row 500m or Run 400m
II. 2 Rounds of
5 x Deadlift
5 x Barbell Row
5 x SDHP
5 x Full Cleans
5 x Front Squat
III. Mobility

Impact/Focus: Deadlift 5 x 5 (WK4)
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.

Deadlift 5-5-5-5-5
(+5 to 15 lbs from last week)

Notes: Use your previously established Deadlift 5RM to determine loads for today. Select a weight of 5,10,or 15 lbs to increase this week based on last weeks sets/rep load used. We will continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week.

Post scores to comments.

“Pandemonia”
For time
Row 750m
15 x Push-ups
15 x Bumper Ground-to-Overhead (45/25lbs)
30 x Air Squat

Row 500m
15 x Push-ups
15 x Bumper Ground-to-Overhead (45/25lbs)
30 x Air Squat

Row 250m
15 x Push-ups
15 x Bumper Ground-to-Overhead (45/25lbs)
30 x Air Squat

Notes: Scaling is 1:1 today. Additional Challenges include Pistols for Air Squats and Ring Push-ups for Push-ups.

Post scores to comments.

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Thursday 04.18.2019

By Samy Daghir / April 18, 2019 / 3 Comments
Explore and have some fun practicing these plank variations… foreshadowing? Aye, it shall be so…. Link to video demo found HERE.

Warm-up Drills
I. Coach’s Choice
II. Mobility

“Bearly D.T.”
5 Rounds for time of
12 x Dumbbell Deadlift
9 x Dumbbell Hang Power Clean
6 x Dumbbell Push Jerk
Bear Crawl 100ft
Rest 1:00 between rounds

Notes: 50/35lbs for the Dumbbell weight, scaling loads as necessary.

Post scores to comments.

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Wednesday 04.17.2019

By Samy Daghir / April 17, 2019 / 3 Comments

Warm-up Drills
I. Jumpe Rope x 2:00
II. 2 Rounds of
Medicine Ball Complex (20/14lbs)
5 x Air Squat to Med Ball
5 x Med Ball Deadlift
5 x Med Ball SDLHP
5 x Med Ball Clean
5 x Med Ball Front Squat
5 x Thrusters
10 x Hollow Rocks
III. Mobility

Impact/Focus: Turkish Get-ups & Toes-to-Bar EMOTM
Every minute on the minute for 12:00 complete the following workload assigned:

Odd minutes x Turkish Get-up (L) + Turkish Get-up (R)
Even minutes x Strict Toes-2-Bar x 7-10 reps

Notes: Athletes may adjust weights for Turkish Get-ups if necessary however the intent is a challenging/heavy single rep effort that is sustainable across sets/reps within the minute time frame.

Post scores to comments as reps completed for each movement movement and weight utilized.

“Rockholme Syndrome”
Complete as many rounds as possible in 15:00 of
200m Run
21** x Wallball (20/14lbs)
Max Reps (75**) x Double-unders

Notes: Every time a set of Single/Double-unders reaches failure begin a new round with 200m of Running. **Glass Ceiling for Unbroken Rep Sets to proceed into the following round’s 200m Run.

Post total rounds completed and lowest number of consecutive Double-unders to comments.

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Tuesday 04.16.2019

By Samy Daghir / April 16, 2019 / 4 Comments

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Hang Snatch EMOTM
Warm up as needed before completing the following workload every minute on the minute for 10:00.

1 x Hang Snatch (75-80%1RM)

Notes: Working sets should be executed at 75-80% of a 1RM.

Post loads to comments.

“Open WOD Fever”
4:00 AMRAP of
10 x Ring Dips
10 x Burpee Box Jumps (24/20”)

Rest 1:00

4:00 AMRAP of
10 x Kettlebell Snatch (24/16kg)
10 x Burpee Box Jumps (24/20”)

Rest 1:00

4:00 AMRAP of
10 x Ring Dips
10 x Burpee Box Jumps (24/20”)

Rest 1:00

4:00 AMRAP of
10 x Kettlebell Snatch (24/16kg)
10 x Burpee Box Jumps (24/20”)

Notes: Scaling today is 1:1.

Post four AMRAP scores as rounds and reps to comments.

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Monday 04.15.2019

By Samy Daghir / April 15, 2019 / 2 Comments

Warm-up Drills
I. Row 500m
II. 2 rounds of
5 x Pull-ups or Ring Row
5 x Power Clean
5 x Front Squat
5 x Push Press
III. Mobility

“Fran”
Complete 21-15-9 reps for time of

Thrusters (95/65lbs)
Pull-ups

Post times to comments.

Rowing Recovery & Conditioning
Complete the following at recovery pace or maximum effort based on what each athlete has in the tank after ‘recovering’ from the Fran Benchmark above.

Row 2000m via (:30 work pace x :30 rest)

Notes: There is a 10:00 time cap on this conditioning and recovery interval training effort. If possible keep moving at a recovery pace during rest intervals

Post intervals to complete distance and total time to comments.

Skill Development
(Time Permitting)

A. 20 x Turkish Get-ups (24/16kg)
**Alternate arms each repetition, smooth is fast repetitions here are intended to get athletes moving and smoothing patterns of functional capacity.

B. 2:00 x Ring Support or Plank Hold

C. Select from 40 to 75 reps x GHD/Abmat Sit-ups
**Partition Set’s and repetitions as able in order to complete the workload assigned. Example 4-5 rounds of 10 to 15 repetitions with rest between efforts. Work towards your movement development standards before total volume.

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Friday 04.12.2019

By Samy Daghir / April 12, 2019 / 1 Comment

Warm-up Drills
I. Row 500m
II. 2 Rounds of
5 x Deadlift
5 x Barbell Row
5 x SDHP
5 x Full Cleans
5 x Front Squat
III. Mobility

Impact/Focus: Deadlift 5 x 5 (WK3)
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.

Deadlift 5-5-5-5-5
(+5 to 15 lbs from last week)

Notes: Use your previously established Deadlift 5RM to determine loads for today. Select a weight of 5,10,or 15 lbs to increase this week based on last weeks sets/rep load used. We will continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week.

Post scores to comments.

“Poignant”
10-9-8-7-6-5-4-3-2-1 reps for time of
Toes-2-Bar
Burpees

Post scores to comments.

Skill Development: An Inversion Clinic
5 sets of 5-10 reps (strict, Kipping, Scaled stinkbugs)
or
5 Rounds of a technical skill drill worked for 1:00 per round of
– handstand kick-ups
– static wall holds
– shoulder taps
– freestanding static handstand holds
– handstand walking practice

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Thursday 04.11.2019

By Samy Daghir / April 11, 2019 / 3 Comments

Warm-up Drills
I. Jump Rope 2:00
or… Spikeball!!
II. 2 Rounds of
5 x Deadlift
5 x Barbell Row
5 x SDHP
5 x Full Cleans
5 x Front Squat
III. Mobility

Impact/Focus: Selective Run Conditioning Intervals
Complete one of the following options for quality/practice

I. Rope Running Drills
6 Rounds of
Jump Rope x Run-in-place 1:00
Rest x :30

II. Outdoor Laps (around CFNH)
4 Rounds of
Run x 200m
Rest x :30

Post training to comments.

“Slickster”
6:00 AMRAP of
7 x Sumo Deadlift High-Pull (75/55lbs)
10 x Barbell Walking Lunges (75/55lbs)
25ft x Bear Crawl

Rest 2:00

6:00 AMRAP of
7 x Sumo Deadlift High-Pull (75/55lbs)
10 x Barbell Walking Lunges (75/55lbs)
25ft x Bear Crawl

Notes: Scale loads as necessary to facilitate one barbell for today’s metcon training. Select a load that may be taken from the deck for either Front Rack or Back Rack Walking Lunges (athlete’s choice). Rx+ would be 115/85lbs. The second AMRAP begins where the first AMRAP pauses for the 2:00 rest interval. Get some, freaks.

Post a single cumulative rounds/reps score to comments.

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