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WOD & Blog

Monday 09.25.2017

By Chase / September 24, 2017 / 0 Comments

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Deadlift
5 x Power Clean
5 x Front Squat
5 x Push Jerk
III. Mobility

Impact/Focus: Front Squat
Warm up as needed (3 sets x 3 reps) before completing the following workload of Front Squat.

Front Squat 2-2-2-2-2

Post loads to comments.

“Dark Matter”
Complete 5 rounds for time of
5 x Clean & Jerk (155/105)
50 x Double unders

Post times to comments.

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Friday 09.22.2017

By Chase / September 21, 2017 / 2 Comments

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
:15 x Handstand Hold
5 x Pull-ups
10 x SDLHP
III. Mobility

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

Deadlift 3-3-3-3-3

Notes: Compare scores to 05.19.2017.

Post loads to comments.

“Frantic?”
Complete 3 rounds for time of

15 x Handstand Push-ups
15 x Chest-2-Bar Pull-ups
15 x Thrusters (95/65)

Post times to comments.

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Thursday 09.21.2017

By Samy Daghir / September 20, 2017 / 3 Comments
Dino Push Jerking 255lbs like buttah. Yesssss!

Warm-up Drills
I. Run 400m
II. 9 Fundamentals x 5 reps each
III. Mobility

“Oh, Snap”
Complete as many rounds/reps as possible in 18:00 of
40kcal Row
40 x GHD Sit-ups
40 x 1-arm DB Snatch (alt.L/R;50/35lbs)
40 x Russian Twists (50/35lbs)
40 x Walking Lunges (20R+20L)

Notes: Each rotation of the torso is one repetition of a Russian Twist. Use a singe dumbbell held with both hands for this movement, feet elevated during execution. DB Snatch is 20 reps per arm, alternating sides with a single dumbbell. Walking lunges are 20 per leg.

Get some, freaks.

Post scores to comments.

Skill Development
*See whiteboard for guidance.

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Wednesday 09.20.2017

By Chase / September 19, 2017 / 4 Comments

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Warm-up
High Knees
Butt Kicks
Shuffle
Karaoke
Hip Circles
Walking Lunges
III. Mobility

Impact/Focus: Clean Complex
Warm up as needed (3 sets x 3 reps) before working to establish a maximum weight in the following complex.

1 x Clean + 1 x Hang Clean + 1 Push/Split Jerk

Notes: Today’s clean movement will require catching the bar in the bottom of the squat position.

Post loads to comments.

“Bicarbonate”
Complete 6 rounds for time of
8 x Ring Dips
10 x Box Jumps (24/30)

Notes: Time cap is 10:00

Post times to comments.

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Tuesday 09.19.2017

By Samy Daghir / September 18, 2017 / 4 Comments

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

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

Power Snatch 2-2-2-2-2 (85% 1RM)

Notes: Athletes should base their % off their 1RM established on 08.29.2017.

Post loads to comments.

“WoofII”
10-9-8-7-6-5-4-3-2-1 reps for time of
Wallball (20/14lbs)
Toes-2-Bar
Burpees

Post times to comments.

Skill Development
I. Ring Support (tabata)
Score cumulative seconds in hold
II. Pull-ups 5 sets of (7 @ 81X2 tempo)
Score is getting stronger
III. 3 sets Push-ups (15 @ 2111 tempo)
Score is getting stronger
IV. L-sit (tabata)
Score cumulative seconds in hold

Post scores to comments.

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Monday 09.18.2017

By Chase / September 17, 2017 / 4 Comments

Warm-up Drills
I. Run 400m
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus: Front Squat Triples
Warm up as needed (3 sets x 3 reps) before completing the following workload of Front Squats.

Front Squat 3-3-3-3-3

Notes: Compare scores to 04.10.2017.

Post loads to comments.

“Tri-Blend”
Complete 3 rounds for time of
Run 400m
8 x Push Jerk (155/105)
16 x ‘American’ KB Swings (24/16)

Post times to comments.

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Friday 09.15.2017

By Chase / September 15, 2017 / 4 Comments

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x Hollow Rocks
10 x KB Swings
10 x Goblet Squats
III. Mobility

Impact/Focus: Deadlift (Week 10)
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.

Deadlift 5-5-5-5-5 (+5-10lbs from previous week)

Notes: 75% work was based off current 5-rep max established on 07.07.2017.

Post loads to comments.

“Trickery”
Complete as many rounds/rep as possible in 12:00 of
Row 250m
40 x Double unders
20 x Pistols (10L/10R)(Alt)

Post rounds/reps completed to comments.

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Thursday 09.14.2017

By Samy Daghir / September 13, 2017 / 4 Comments
Dylan’s first Muscle-up skill achievement inauguration… Getting after it, YESSSSSSS!

“The struggle itself towards the heights is enough to fill a [human] heart. One must imagine Sisyphus happy.”
― Albert Camus, The Myth of Sisyphus and Other Essays

Warm-up Drills
I. Run 200m
II. 2-3 Rounds of
5 x Pull-ups
:10 x Kick-up to Handstand Hold
10 x Medicine Ball Cleans (20/14lbs)
III. Mobility

Impact/Focus: Turkish Get-up + Overhead Squat
Warm up as needed (3-5 sets; increasing in weight) before completing the following Turkish Get-up and KB Overhead Squat Every two minutes for 6 rounds (12:00 EOMOTM).

1 x Turkish Get-up + 1 x KB Overhead Squat
1 x Turkish Get-up + 1 x KB Overhead Squat

Notes: The left and right side of each athlete must accomplish 1 x Turkish Get-up + 1 x KB Overhead Squats within the 2:00 time limit for a round and/or weight to be considered successfully completed.

Post loads to comments.

“Gym-Nasty Sustenance”
4 Rounds for time of
7 x Bar Muscle-ups
10 x Hang Power Cleans (135/95lbs)
12 x Handstand Push-ups

Post scores to comments.

Skill Development
I. Mobility: Pick at least two mobility efforts adressing personal weaknesses today. If you are unsure where to start ask a Coach to give you some guidance on selecting and learning some new ways of the Supple Leopards.
II. Rope Climb Training: 4 Rounds of 1 x Ascent/ 3 x Pull-to-standing/ or 5 x Sit on box for anchoring feet practice + Pull-to-upright position on rope
III. L-sit x :20/:15/:10/:05 w/rest equal to each working set (rings if possible).

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Wednesday 09.13.2017

By Chase / September 12, 2017 / 3 Comments

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

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

Power Snatch 3-3-3-3-3 (80% 1RM)

Notes: Athletes should base their % off their 1RM established on 08.29.2017.

Post loads to comments.

“Common Ground”
Complete the following every minute on the minute for 10:00

Odd: Max Distance x Farmers Walk (Heavy)
Even: 20 x Wallball (20/14)

Post total distance walked and weight used to comments.

ROMWOD
“The Reason”

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Tuesday 09.12.2017

By Samy Daghir / September 11, 2017 / 4 Comments
Post Hero WOD “LUKE” debrief this past Saturday with comrades Russ, Dylan, and Rohan. Thank you, gents!

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

Impact/Focus: Front Squat 5-5-5-5-5
Warm up as necessary (2-3 sets x 3-5 reps each) before completing the workload below.

Front Squat x 5-5-5-5-5

Post load to comments

“Duple-Core Couplet”
Complete as many rounds/reps as possible in 10:00 of
10 x Push-ups
15 x GHD Sit-ups

Notes: Today’s emphasis will absolutely be on executing the best possible range of motion and performance standard for the Push-up: Demo video linked HERE.

Skill Development
I. Mobility: Pick at least two mobility efforts adressing personal weaknesses today. If you are unsure where to start ask a Coach to give you some guidance on selecting and learning some new ways of the Supple Leopards.
II. Handstand Walking: 4 Rounds of 25 feet w/:15 rest
III. L-sit x :20/:15/:10/:05 w/rest equal to each working set

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