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WOD & Blog

Thursday 06.20.2019

By Samy Daghir / June 20, 2019 / 0 Comments

Announcement:
Our Next On-Ramp Course begins July 9th, 2019 @ 6PM
Learn more by clicking the link to our On-Ramp homepage found HERE .

Warm-up Drills
I. Coach’s Choice
II. Dynamic Drills & Yoga Poses
III. Mobility Drills (band, PVC, Abmat for Rig, Wall, and Floor Drills)
IV. 2 rounds of
5 x Strict Pull-ups or Scaled Pull-ups
10 x Push-ups
10 x In-place Lunges (5L+5R, alt.sides)

Impact/Focus: Pull-up Ascension Ladder
Complete one of the following EMOTM assignments

I. Rx Training for Pull-ups
1,2,3,4,5,6,7,8,9,10 x EMOTM 10:00
Perform this workload strict for as long as possible or in entirety if able to do so.

II. Scaled Training for Pull-ups
1,2,3,4,5,1,2,3,4,5 x EMOTM 10:00
Perform this workload if utilizing scaling methods such as Jumping Pull-ups.

III. Weighted Pull-ups
1,2,3,4,5,6,7,8,9,10 x EMOTM 10:00 total Provided sets/reps are good to go and able to be achieved in strict, chest-2-bar fashion athletes may wear body armor or weights via belt for the duration of their working sets EMOTM.

Notes:
An example of training via option 1 would be described as follows…
0:00-1:00: 1 x Pull-ups,
1:00-2:00: 2 x Pull-ups,
2:00-3:00: 3 x Pull-ups,
3:00-4:00: 4 x Pull-ups
9:00-10:00: 10 x Pull-ups
(strict reps as able)

Post scores to comments.

“The Roving Barbell”
Complete as many rounds and reps as possible, with one composite/running score, of the following

4:00 AMRAP
3 x Hang Power Cleans (95/65lbs)
6 x Back Rack Lunges (95/65lbs)
9 x Bar Facing Burpees

Rest 1:00, Then continuing where the athlete left off..

4:00 AMRAP
3 x Hang Power Cleans (95/65lbs)
6 x Back Rack Lunges (95/65lbs)
9 x Bar Facing Burpees

Rest 1:00, Then continuing where the athlete left off..

4:00 AMRAP
3 x Hang Power Cleans (95/65lbs)
6 x Back Rack Lunges (95/65lbs)
9 x Bar Facing Burpees

Notes: Scale loads accordingly, Rx+ would ideally use 135lbs for today’s training and the bar must remain off the floor for each rounds first 9 repetitions (ie, the Hang Power Cleans + Lunges). Lunges are on the move today, roving barbells make for a thunderous Thursday training epic. Get some, freaks.

Post one cumulative score to comments.

Skill Development: Pistol Practice
Complete the following for 4-6:00 as an EMOTM of Pistols, removing the higher end volumes to scale as necessary. Even working through controlled negatives would be highly advisable for personal benefit if time is permitting today. Athletes may take rest between rounds as needed if fatigue is persistent post METCON WOD above.

0:00-1:00: 1L+1R x Pistols
1:00-2:00: 2L+2R x Pistols
2:00-3:00: 3L+3R x Pistols
3:00-4:00: 4L+4R x Pistols
4:00-5:00: 5L+5R x Pistols
5:00-6:00: 6L+6R x Pistols

Post scores to comments.

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Wednesday 06.19.2019

By Samy Daghir / June 19, 2019 / 3 Comments

Announcement: Our Next On-Ramp Course begins

 July 9th, 2019 @ 6PM… Learn more by clicking HERE.

 

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

Impact/Focus: Snatch 1RM
Warm-up Sets/Reps as necessary building to heavy single reps before establishing a new 1-rep max Snatch.

 

Snatch 1-1-1-1-1RM

Notes: Athletes will work through PVC & Barbell Snatch Drills and Warm-up sets as a class prior to moving into individual lifting time (Examples include PVC and Barbell work through Angel Drops, Hit & Catch Drill, and Snatch Balance Drills with a Full Snatch Technique Emphasis).

Link for Angel Drops found HERE.
Link for John North’s Hit and Catch Part 1 found HERE.
Link for John North’s Hit and Catch Part 2 found HERE.
Link for John North’s Hit and Catch Part 3 found HERE.

Oly Guidance: Sets, Reps, %’s, and rest times between efforts…

Warm-up guidance will be covered during the Whiteboard training brief regarding sets, reps, %’s and timeframes for rest between lifts.

Post scores to comments.

“Roots, Twisted”
For time
Row 35kcal
Row time = Handstand Hold
Row 30kcal
Row time = Static L-sit
Row 25kcal
Row time = Plank
Row 20kcal
Row time x Max Ring Dips

Notes: After each Row interval accumulate an equal amount of time as it took to complete the kcal assignment for each of the four gymnastics tasks. Use as few sets as possible while ensuring primary efforts are towards adhering to the strictest standards of movement/holds during execution in training.

Post scores to comments.

 

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Tuesday 06.18.2019

By Samy Daghir / June 18, 2019 / 2 Comments

Announcement: Our Next On-Ramp Start Date is July 9th, 2019: learn more by clicking HERE.

Warm-up Drills
I. Jump Rope x 3:00
II. 2 Rounds of
7 x Deadlift
7 x Barbell Row
7 x Front Squats
7 x Push Press
10 x Hollow Rocks
III. Mobility (Dynamic, Yoga Drills, Static)

Impact/Focus: Front Squat Heavy Doubles EMOTM (:75)
Warm up as needed with 3 sets x 3 reps (climbing weight) before completing the following workload for Front Squat.

Every :75 seconds for 8 Rounds
2 x Front Squat (build to heavy double rep or 2 rep max PR)

Post scores to comments.

“Mashed Cauliflower”
Complete for time
10 x Thrusters (95/65lbs)
40 x Double-unders
15 x GHD/Abmat Sit-ups

8 x Thrusters (95/65lbs)
40 x Double-unders
15 x GHD/Abmat Sit-ups

6 x Thrusters (95/65lbs)
40 x Double-unders
15 x GHD/Abmat Sit-ups

4 x Thrusters (95/65lbs)
40 x Double-unders
15 x GHD/Abmat Sit-ups

2 x Thrusters (95/65lbs)
40 x Double-unders
15 x GHD/Abmat Sit-ups

Notes: Scale movements and weight as necessary. Battle to complete this gem for time against a 15:00 cap.

Post scores to comments.

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Monday 06.17.2019

By Samy Daghir / June 17, 2019 / 3 Comments

Announcement: Our Next On-Ramp Start Date is July 7th, 2019: learn more by clicking HERE.

Warm-up Drills
I. Run 400m
II. Dynamic Movements & Yoga Poses
III. Static Mobility

Impact/Focus: Shoulder Press 1RM
Athletes will warm up with 3 sets x 3 reps each (climbing weight) before working through single reps in order to establish a new 1RM Shoulder Press.

Shoulder Press 1-1-1-1-1

Notes: Wendler Strength Cycle Begins based on today’s numbers for the Shoulder Press.

Post loads to comments.

“Helen”
3 Rounds for time of
Run 400m
21 x American KB Swings (24/16kg)
12 x Pull-ups

Notes: Benchmark “Helen” Re-test opportunity compared to 04.29.2019 (linked HERE) or “Helen Sees Eva” as follows; scaling details will be provided during whiteboard brief.

“Hairnet Helen”
3 rounds for time (vs 15:00)
Run 800m
30 x American KB Swings (24/16kg)
15 x Pull-ups (unbroken,C2B)

Post scores to comments.

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Friday 06.14.2019

By Samy Daghir / June 14, 2019 / 0 Comments

Announcement: Our Next On-Ramp Start Dates and Course Infofor Sign-up July 7th, 2019: learn more by clicking HERE.

Warm-up Drills
I. Run 400m or Row 500m
II. 2 Rounds of
5 x Pull-ups
10 x Push-ups
15 x Air Squats
III. Mobility
IV. Clean & Jerk Barbell Warm-ups, PVC Drills for footwork technique

Impact/Focus: Push Jerk Doubles from the Deck
Warm-up with 3 sets of the assigned barbell complex below; build to 70-80% range of last weeks numbers and complete 8 Rounds Every :75 seconds.

1 x Clean (Full or Power)
+
2 x Jerk
(70-80%1RM)

Notes: The weights determined today are based upon last Friday’s established best lift (or recent C&J 1RM). Scale loads accordingly to facilitate the development emphasis of the lift’s overhead portion.

Post scores to comments.

“Sandlot”
20:00 AMRAP of
1 x Rope Climb
Max Reps Handstand Push-ups
Run 400m

Notes: Scaling to Pull-ups and assisted Pull-ups is 5 reps per Rope Climb. Scaled Rope Climbs with a knotted rope are 1:1, Pulls to standing are 2:1.
Scaled HSPU movements are 1:1 for max rep set attempts per round.

Post scores to comments.

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Thursday 06.13.2019

By Samy Daghir / June 13, 2019 / 2 Comments

Announcement: Our Next On-Ramp Start Dates and Course Infofor Sign-up: learn more by clicking HERE.

Warm-up Drills
I. Run 400m
or
Jump Rope 2:00
II. 2 Rounds of
5 x Push-ups/Scaled Push-ups
10 x Air Squat (Squat Therapy)
10 x Tuck-ups/V-ups
III. Mobility, Dynamic Drills & Yoga Poses

Impact/Focus: Back Squat Triples Every 2:00
Against a 15:00 running clock, warm up as needed before building to a heavy triple for Back Squat.

Back Squat Warm-up Sets x 3 reps each, climb to 70% of a 1 rep to begin the following workload.

Back Squat 3-3-3-3-3 (climb weight as able)

Notes: Box Squat set-up and drills to emphasize form and balance in the Back Squat movement will be applied through warm-up and applied training.

Post loads to comments.

“Liger Stripes”
7 Rounds for time of
30 x Double-unders
10 x Ring Push-ups

Notes: Scaling today for Push-ups and Single-unders will be 1:1 and 2:1 (10 reps scaled, 60 reps scaled).

Rest 3:00 before moving into Skill & Accessory Training

Skill Development & Accessory Training
5 Rounds for quality of
Max Reps x Strict Toes-2-Bar/Knees-2-Elbows/V-ups

Notes: Ensure a negative, if possible is controlled during these movement sets. Kipping should only be utilized during the last two sets as determined by individual capacity for the workload. Smooth is fast, ninjas.

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Wednesday 06.12.2019

By Samy Daghir / June 12, 2019 / 1 Comment

Warm-up Drills
I. Run 200m or Row 2:00
II. Dynamic Drills
III. Mobility

Impact/Focus: Turkish Get-ups & AKB Swings
Complete the following vs 12:00 for quality

10 x Turkish Get-ups 5L+5R
10 x AKB Swings

8 x Turkish Get-ups 4L+4R
10 x AKB Swings

6 x Turkish Get-ups 3L+3R
10 x AKB Swings

4 x Turkish Get-ups 2L+2R
10 x AKB Swings

2 x Turkish Get-ups 1L+1R
10 x AKB Swings

Notes: Climb weight as able, or sustain a heavy challenging weight for the entirety of the sets/reps assigned. Alternate L and R repetitions for the Turkish Get-ups.

Post scores to comments.

“Threepeat”
Three rounds for time (15:00 time cap) of
Row 500m
35 x Wallball (20/14lbs)
25 x Anchored Abmat/GHD Sit-ups

Post scores to comments.

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Tuesday 06.11.2019

By Samy Daghir / June 10, 2019 / 5 Comments

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

Impact/Focus: Snatch 10 x 1 Every :75
Complete the following 1 x Snatch workload every :75 for 10 rounds total (passes through the full squat).

Every :75 perform

1 x Snatch for 10 Rounds

Notes: Climb in weight as able. Prior to the intervals at 1 x Snatch (FULL) we will work through PVC & Barbell Snatch Drills and Warm-up sets; Full Snatch Technique Emphasis.
‘No-Misses’ Challenge = Complete all ten rounds at the same weight; 80-90% range of a 1RM.
The recent WOD post for 02.11.2019 Full Snatch 10×1 found HERE for referencing scores/weights and 1RM info.

Post scores to comments.

“Anti Gravity Boots”
Complete 10-9-8-7-6-5-4-3-2-1 reps of
Pull-ups
Box Jumps (24/20”)

Notes: Scale today’s Pull-ups to Ring Rows or Jumping Pull-ups at 1:1 conversion for repetitions.

Psssst… Strict Pull-up work approaches; spoiler alert.

Post times to comments.

Skill Development & Accessory Training
Optional, time permitting; select any or all of the following and complete for quality:

A. 12-20 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
(practice incorporating variations, including L-sit work; example 6 sets of :10 x L-sit + :10 Ring Support)

C. GHD/Abmat Sit-ups + Back Extensions
5 rounds of 10 to 15 repetitions with rest between efforts. Work towards your movement development standards before total volume.
Breathing techniques during range of motion during GHD movements or modified range of motion specifics to movement development are examples of relative priorities for training consideration over a high volume selection.

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Monday 06.10.2019

By Samy Daghir / June 9, 2019 / 4 Comments

Warm-up Drills
I. Run 400m
II. Barbell Warm-up
2 Rounds
5 x Deadlift
5 x Barbell Row
5 x Hang Power Clean
5 x Front Squat
5 x Shoulder Press
III. Dynamic Movements & Yoga Poses
IV. Static Mobility

Impact/Focus: Barbell Shoulder Press
Warm-up with 3 sets of 3 reps, climbing in weight with conservative jumps in order to preserve movement points of performance. After warming up work through the following six sets of Barbell Shoulder Presses (10:00 time cap), increasing weight provided standards of movement are maintained.

Shoulder Press 5-5-3-3-1-1

Post scores to comments.

“Salmon Ladders”
Versus an 18:00 total time cap complete the following for total reps at the time cap.

30 x Power Cleans (135/95lbs)
-Bar Facing Burpees x  20
30 x Front Squat (135/95lbs)
-Bar Facing Burpees x 15
30 x Windshield Wipers (15L+15R)
-Bar Facing Burpees x 10
30 x Windshield Wipers (15L+15R)
-Bar Facing Burpees x 15
30 x Front Squat (135/95lbs)
-Bar Facing Burpees x 20
30 x Power Cleans (135/95lbs)

**Run at the following time hacks: 2:00, 6:00, 10:00, and 14:00.

Notes:
– Score as reps achieved; where each run is equal to 1 rep added to the Barbell and Bar Facing Burpee rep load.
– Barbell weight guidelines are 135/95lbs, scale load accordingly to ensure the same load is accomplishable for each of the three movements shown.

Post scores to comments.

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Friday 06.07.2019

By Samy Daghir / June 7, 2019 / 0 Comments

Warm-up Drills
I. Run 400m or Row 500m
II. 2 Rounds of
5 x Pull-ups
10 x Push-ups
15 x Air Squats
III. Mobility
IV. Clean & Jerk Barbell Warm-ups

Impact/Focus: C&J 1RM Versus 10:00
Warm-up with 3 sets of 2-3 reps each; build to 60% range to begin the 10:00 clock to max.

Clean (Full or Power) & Jerk
Climb as able across sets within the time cap.

Notes: Establish load day or personal record for the Clean and Jerk while also establishing an understanding of a functional working weight for shoulder to overhead strength training which is imminent and upcoming.

Post scores to comments.

“TGIF”
Complete for time
21 x Sumo Deadlift High-Pull (95/65lbs)
21 x Overhead Squat (95/65lbs)
Run 200m
15 x Sumo Deadlift High-Pull (95/65lbs)
15 x Overhead Squat (95/65lbs)
Run 400m
9 x Sumo Deadlift High-Pull (95/65lbs)
9 x Overhead Squat (95/65lbs)
Run 800m

Notes: Scale as necessary for weight.

Post scores to comments.

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