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WOD & Blog

Tuesday 06.28.2022

By Samy Daghir / June 28, 2022 / 0 Comments
Justin hits his first PR Deadlift, YESSSSS!

Warm-up Drills
I. Run 400
II. Coach’s Choice
III. Mobility & Movement Review

Impact/Focus: Snatch
Warm-up sets: Build to a working weight that is challenging but can be executed sharper across all sets and reps.

10 Rounds, on the :90 seconds of
1-3 x Power or Full Snatch

Post weights to comments or notate in a log system.

“Flip & Burn”
10:00 AMRAP of
30 x Double-unders
10 x Push-ups
15 x Abmat Sit-ups

Notes: Rx+ rest 2:00 and complete the total Rounds/Reps volume for time substituting V-ups for Abmat Sit-ups.

Post scores to comments.

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Monday 06.27.2022

By Samy Daghir / June 27, 2022 / 1 Comment
Katelyn, Shannon, and Alyssa hitting some heavy Thrusters, yessssss!

Warm-up Drills
I. Run 400
II. Coach’s Choice
III. Mobility

Impact/Focus: Front Squat Triples
Warm-up Sets/Reps x 6:00 building to a starting weight.

Every 2:00 x 5 Rounds Total
Front Squat x 3-3-3-3-3
*Climb weight across sets as able or sustain at 75-80% of a 1RM.

Post scores to comments.

“Jackie”
For time
Row 1000m
50 x Thrusters (45/35lbs)
30 x Pull-ups

Notes: This is a benchmark WOD. Log and reference scores as necessary to help determine the best scaling protocol and to track personal records.

Post scores to comments.

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Friday 06.24.2022

By Samy Daghir / June 24, 2022 / 0 Comments

Warm-up Drills
I. Run 400
II. Coach’s Choice
III. Mobility

Impact/Focus: Deadlift 1RM
Warm-up and build to a new 1 rep max Deadlift vs a 18:00 time cap.

Warm-up sets/reps general guidance:
Begin with 5 reps sets at lighter weight before progressing to single rep efforts.

Deadlift 1-1-1 … continue until a 1RM has been established

Post scores to comments.

“John Slambo”
Run 400m

4 Rounds of
20 x Wallball
15 x Slamball
10 x Lateral Burpees (over Slamball)

Run 400m

Notes: Scaling for today will be covered during the whiteboard brief. Hammer strikes for Slamball at 2 x reps.

Post scores to comments.

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Thursday 06.23.2022

By Samy Daghir / June 23, 2022 / 0 Comments
Sylvia, Mel & Asjad enjoying leisure activities of choice post training.

Warm-up Drills
I. Run 400m
II. 2 Rounds of
Air Squats, PVC Overhead Squats, Squat Mobility Complex
III. Mobility (Overhead & Squat ROM Mobility)

Impact/Focus: Overhead Squat
Warm-up Sets/Reps building to intended starting weight x 6:00

Then, complete the following:

Every 2:00 x 5 Rounds total

Overhead Squat x 5-3-3-1-1 reps

Notes:

  • Climbing weight if able, sustained sets if athletes are still learning movement patterns; developing movement proficiency & confidence.
  • Overhead Squat movement reference and video demonstration link are found below.

Post scores to comments.

Overhead Squat video click HERE.

“Jenga”
15-12-9-6-3 x Overhead Squat (95/65lbs)
15 x GHD Sit-ups
21 x Double-unders

Notes:

  • Scale load as needed to facilitate bigger unbroken sets and maintain points of performance throughout the Overhead Squat efforts.
  • GHD Sit-ups will scale to Abmat today at 1:1 for 15 reps per round.
  • Scaled Double-under volume is 15 reps per round or 42 reps per round of Single-unders.
  • Rx+ may scale to 115/85lbs on the Overhead Squat.
  • GHD Sit-ups may scale up to 21 reps per round & Double-unders @ 42 reps per round.

Post scores to comments.

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Wednesday 06.22.2022

By Samy Daghir / June 22, 2022 / 1 Comment

Warm-up Drills
I. Run 400
II. Coach’s Choice
III. Mobility

ROMWOD: “Live Below Parallel 6”
24:00 x 6 Drills/Poses

“Upspeaking”
Climb as far up the following ascension of reps/kcals as possible in 12:00

Row (kcal) x 9,12,15,18,21…+3 each Round
Box Overs x 9,12,15,18,21…+3 each Round
Handstand Walks x 10ft

Notes: Box Overs do not have to stand up or stop on top of the Box. Handstand Walks may scale to 2 x Wallwalks or Bearcrawl 40ft each round.

Post scores to comments.

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Tuesday 06.21.2022

By Samy Daghir / June 21, 2022 / 0 Comments

What is Juneteenth?

A Proclamation on Juneteenth Day of Observance, 2021


Juneteenth is the oldest nationally celebrated commemoration of the ending of slavery in the United States. Dating back to 1865, it was on June 19th that the Union soldiers, led by Major General Gordon Granger, landed at Galveston, Texas with news that the war had ended and that the enslaved were now free. Note that this was two and a half years after President Lincoln’s Emancipation Proclamation – which had become official January 1, 1863. The Emancipation Proclamation had little impact on the Texans due to the minimal number of Union troops to enforce the new Executive Order. However, with the surrender of General Lee in April of 1865, and the arrival of General Granger’s regiment, the forces were finally strong enough to influence and overcome the resistance.

“The people of Texas are informed that in accordance with a Proclamation from the Executive of the United States, all slaves are free. This involves an absolute equality of rights and rights of property between former masters and slaves, and the connection heretofore existing between them becomes that between employer and hired laborer.”
-–General Granger


Warm-up Drills
I. Run 400
II. Coach’s Choice
III. Mobility & Movement Review

“Juneteenth”
6 Rounds for time of
19 x Dumbbell Devil’s Press (2×35/20lbs)
18 x Dumbbell Hang Squat Clean (2×35/20lbs)
65 x Dumbbell Russian Twists (1×35/20lbs)
Run 400m

Notes: There will be time cap options for today’s training. Movement Scaling would be Medicine Ball Cleans for the Dumbbell Hang Squat Clean, Devil’s Presses may be scaled for weight or substituted as Burpees as needed. Russian Twists may also be performed with a Medicine Ball or lighter Dumbbell weight.

Post scores to comments.

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Monday 06.20.2022

By Samy Daghir / June 20, 2022 / 0 Comments
Chuck hitting some heavy triple rep Power Cleans, YESSSS!!!

Warm-up Drills
I. Run 400
II. Coach’s Choice
III. Mobility & Movement Review

Impact/Focus: Thruster 5×3
Warm-up Sets/Reps x 6:00
Building to an appropriate starting weight that allows the working sets of three reps each to progress heavier each round.

Every 2:00 x 5 Rounds Total
3-3-3-3-3 x Thruster (climbing weight)

Post scores to comments.

“Whitney Passed A Note”
For time vs. 6:00 cap
9-6-3
Thrusters (95/65lbs)
Pull-ups
–Rest 1:00–

For time vs. 6:00 cap
9-6-3
Thrusters (115/85lbs)
Chest-to-Bar Pull-ups
–Rest 1:00–

For time vs. 6:00 cap
9-6-3
Thrusters (135/95lbs)
Bar Muscle-ups

Notes: Finishing before the 6 minute time cap is extra earned rest time in addition to the 1:00 allotted. Scaling options for the variations of Pull-ups and weights for Thrusters will be covered and assigned during the whiteboard brief.

Post scores for three tasks to comments.

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Friday 06.17.2022

By Samy Daghir / June 17, 2022 / 0 Comments

Warm-up Drills
I. Run 400
II. Coach’s Choice
III. Mobility & Movement Review

Impact/Focus: Front Squat 1RM
Warm-up as needed with sets and reps building to a starting weight.
Before starting to work up in weight, each athlete needs to hit 3 sets of higher reps (5-8) at lighter loads (less than 60%) to prime performance on heavier max effort single rep.
Once the Bar is loaded for the start of the athlete’s one rep sets a 15:00 open ended clock will begin for 1RM attempts.

VS. a 15:00 Running Clock
Establish a Front Squat x 1RM

Post scores to comments.

“Shamwow”
Complete 4 Rounds for time

5-10-15-20 x Dumbbell Manmakers (35/20lbs)
50-50-50-50ft x Dumbbell Overhead Carry (35/20lbs)
5-10-15-20 x Reverse Burpees
50-50-50-50ft x Dumbbell Farmer’s Carry (35/20lbs)

Notes: The Manmaker movement is a Burpee with the Dumbbells and a little zest; after standing up with the two weights the athlete brings the Dumbbells to the Front Rack Position and executes a Thruster. For those who hate memory based things the Thrusters is a Squat with the weight balanced across the front rack that transitions into a Press to lockout once the athlete has stood up through the squat end range of motion. Yes, it shall be revealed in demo format… words are for Mondays.

Post scores to comments.


Skill Development

**Time Permitting**

I. VS 10:00 max a Handstand Skill set metric (Charlie is still living vicariously through us as he mends up post surgery for a bicep tendon repair, he sounds like he’s in good spirits and on his way towards a much anticipated return to action with the crew; WE MISS YOU SIR, HEAL FASTERRRRRRRR.)

II. Back Extensions: 2-3 sets of 10-15 reps (slow and controlled)
or
GHD Flexion Hang: 2-3 sets x 1:00 (cumulative

III. Post training GOWOD/ROMWOD perusal and application of recovery drills.

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Thursday 06.16.2022

By Samy Daghir / June 16, 2022 / 0 Comments
YESSSSSS! (looks like some decent war-faces going on during “Murph”…)

Warm-up Drills
I. Run 400
II. Coach’s Choice
III. Mobility & Movement Review

Impact/Focus: Power Snatch 10×1
Warm-up sets: 3 x 5 reps @35-75lbs
Build to a working weight at 70-80% of a 1RM (see last Friday’s training).
All 10 Rounds of working sets and reps will be at the same weight.

10 Rounds, on the :75 seconds of
1 x Power Snatch (70-80%1RM)

Notes:

  • Athletes may perform 1-3 reps per round if completed as a touch and go set; this is on the individual’s discretion considering the tight time intervals for the lifting portion today.
  • Build to a working weight at 70-80% of a 1RM (see last Friday’s training).
  • All sets and reps will be at the same weight during working sets.

Post weights to comments or notate in a log system.

“The Halfling”
AMRAP 7:00 of
7 x Deadlift (135/95lbs)
10 x Knees-to-Elbows
50 x Double-unders

Rest 2:00

AMRAP 5:00 of
5 x Deadlift (135/95lbs)
7 x Knees-to-Elbows
25 x Double-unders

Notes:

  • Scaling for today will be the same number of reps if performing lighter Deadlifts, Knee Raises/Tuck-ups or Single-unders.
  • Each AMRAP starts fresh for a separate score.
  • Athletes will have two scores of Rounds & Reps at the end of today’s training evolution.

Post scores to comments.

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Wednesday 06.15.2022

By Samy Daghir / June 15, 2022 / 0 Comments

Warm-up Drills
I. Run 400
II. Coach’s Choice
III. Mobility

ROMWOD: “Live Below Parallel”
18:00 x 5 Drills/Poses

“Boston Tea Party”
Row 750m
25 x Wallball (20/14lbs)
Row 500m
50 x Wallball (20/14lbs)
Row 250m
75 x Wallball (20/14lbs)

Post scores to comments.

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