(603) 782-8230 | [email protected]

WOD & Blog

Friday 05.20.2022

By Samy Daghir / May 20, 2022 / 0 Comments
The Deadlift! Demo video with the points of performance link may be found by clicking HERE.

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

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

Then, working to the heaviest set possible with touch and go reps, complete the following:
7 Rounds on the 2:00 of

Deadlift x 2-2-2-2-2-2-2
*start at a heavy double and either work at a sustained weight or build to a 2RM.

Post scores to comments.

“Double Dare”
8:00 AMRAP/Max Reps as follows
Max Reps Press & Push Press (95/65lbs)
Every time the bar gets put down = 35 x Double-unders / 60 x Single-unders

Rest 3:00

8:00 AMRAP/Max Reps as follows
Max Reps Hang Power Clean (95/65lbs)
Every time the bar gets put down = 20 x Air Squats

Notes:

  • During the first 4:00 the athlete will perform presses with each break resulting in Double-unders while in the final 4:00 the movement switches over to Push Press.
  • Oh, so you like slightly heavier things? Rx+ @115/85lbs.
  • Doubles for Rx+ are 50 reps per break, Air Squats = 30 reps.
  • Score rounds and total reps as priority; scores per set if able.

Post scores to comments.

Read More

Thursday 05.19.2022

By Samy Daghir / May 19, 2022 / 0 Comments
Link to Overhead Squat demo video found HERE.

Warm-up Drills
I. Row 500m
II. 3 Rounds of
7 x Overhead Squat (PVC)
1 x Squat Mobility Complex*
III. Mobility (Overhead & Squat Mobility)

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

Then, complete the following:

Every 2:00 x 6 Rounds total

Overhead Squat x 3 reps

*Climbing weight if able, sustained sets if athletes are still learning movement patterns.

Post scores to comments.

“Charles Snarkley”
3 Rounds for time
Row x 750m-500m-250m
Overhead Squat (95/65lbs) x 10-10-10
Ring Row x 15-15-15

Notes: Lighter weight Overhead Squats today to focus on attaining ideal shoulder and midline stability during each working set. Scale loads as needed.

Post scores to comments.

Read More

Wednesday 05.18.2022

By Samy Daghir / May 18, 2022 / 0 Comments

Warm-up Drills
I. Run 400m or Row 500m
II. 3 Rounds of
10 x Downdog to Seal Stretch
15 x Hollow Rocks
III. Dynamic Drills
IV. Mobility

Impact/Focus: Handstand Strength & Conditioning
6 Rounds, on the 2:00 athletes will work through the following Skills & Drills
*Use discretion in regards to pacing through utilizing the two minutes to balance work/rest.

I. 1-2 x Wall Walks
II. 2-3 sets of 1 x Kick-up + 1 x Negative Handstand Push-up
(w/ slow, controlled descents)
III. 5-7 x Kipping or Scaled Handstand Push-ups
IV. 3-5 x Strict Handstand Push-ups
V. 20ft Handstand Walk

Notes:

  • Today’s training may reference and (ideally) build upon what we executed during skill training on 04.20.2022, linked HERE.

Post scores to comments.

“Dizzybat AMRAP”
Complete as many rounds/reps as possible (AMRAP) in 12:00 of
25ft x Handstand Walk or 7 x Handstand Push-ups
15 x Box Jumps (24/20”)
15 x GHD Sit-ups

Notes:

  • Scaling for Handstand Walks may be Bearcrawl x 50ft, scaled HSPU’s x 10 reps per round, GHD Sit-ups scales to 20 x Abmat Sit-ups.
  • The metcon is intended to apply an inversion skill set task, however, if newer athletes are putting in a significant amount of this work in the Impact/Focus there may be a precedent to use a dumbbell Push Press to maximize the power output mod today’s training.

Post scores to comments.

Read More

Tuesday 05.17.2022

By Samy Daghir / May 17, 2022 / 0 Comments
Click the following link for the demonstration video found HERE.

Warm-up Drills
I. Run 200m
II. 5 Rounds of
10 x Jumping Jacks (touch/clap hands overhead and behind back)
2 x Bar Facing Burpees (strict Push-up)
III. Mobility

Impact/Focus: Power Clean Triples
Warm-up Sets/Reps building to intended starting weight x 6:00

Then, working to the heaviest set possible with touch and go reps, complete the following:

Every 2:30 x 5 Rounds total

Power Clean x 3 reps (Climbing weight)

Post scores to comments.

“Ransacked”
Complete for Time

Run 200m
12 x Power Cleans (155/115lbs)
10 x Bar Facing Burpees

Run 200m
9 x Power Cleans (155/115lbs)
10 x Bar Facing Burpees

Run200m
6 x Power Cleans (155/115lbs)
10 x Bar Facing Burpees

Run 200m

Notes: Athletes that wish to earn an Rx score today must be able to hit the first round of Power Cleans ‘Unbroken’. We will scale weights as needed using our lifting in the Impact/Focus or a previous Power Clean log book record as references. Full tilt on the Burpees and Running.

Post scores to comments.

Read More

Monday 05.16.2022

By Katelyn / May 16, 2022 / 0 Comments
Coach Samy at the L2 Seminar in Cape Coral, FL!

Warm-up Drills
I. Run 400m or Row 2:00
II. Dynamics & Mobility

Impact/Focus: Gymnastic Movement Skills & Drills
*Every 2:30 x 4 Rounds
Warm-up Movements & Sets:
A. 3-5 reps x Thrusters (starting with an empty bar and finishing at or above intended metcon weight)
B. 3-5 reps x Pull-Ups

Post training notes to comments.

Fran
Complete for time:

21-15-9

Thrusters (95#/65#)
Pull-Ups

Notes:

  • Scale weight of thrusters down to something challenging but able to keep moving, if necessary
  • Reference post from “Fran” 11.16.2021 linked HERE.

Post time to comments.

“Recovery”

At a recovery pace, complete four rounds for time of:

200m Run
AND
350m Row

Post time to comments.

Read More

Thursday 05.12.2022

By Samy Daghir / May 12, 2022 / 0 Comments
We humbly thank any who would like to help support Heidi & her inspiring Rwanda mission. Please do so by clicking on the link to Heidi’s Homepage: Kigali, Rwanda May 19-31, 2022

Warm-up Drills
I. Run 400m-800m or Row 2:00
II. ROMWOD “E.P.” & Bonus Mobility Drills
III. Movement Review and WOD Set-up
IV. Movement Practice, Warm-ups, Scaling SOPs for the day

“Chippered Snacks”
Assault through 2-3 Rounds for time,
Rest 2:00 between rounds/efforts in order to re establish a maximal effort pace. 25 minute Total Time Cap for today’s training.

Makenzie & Shannon just can’t help their natural state of ascendance…

10 x Turkish Get-ups (50/35lbs)
20 x Burpee Box Jump Overs (24/20”)
30 x 1-arm Dumbbell Snatch (50/35lbs)
:30 x L- Sit
40 x Heel Overs (Dumbbell Standing on Hex Side)
40 x Roller Board Tuck Ups
40 x Mountain Climbers
40 x Ski Drill (Lateral Jumps Over Dumbbell)

Notes:

  • Weights may be scaled up to 75/50lbs for the Dumbbells or 32/24kg for the Kettlebells.

Post scores to comments.

Read More

Wednesday 05.11.2022

By Samy Daghir / May 11, 2022 / 0 Comments
We humbly thank any who would like to help support Heidi & her inspiring Rwanda mission. Please do so by clicking on the link to Heidi’s Homepage: Kigali, Rwanda May 19-31, 2022

Warm-up Drills
I. Run 4-800m or Row 3:00
II. Dynamics & Mobility

Impact/Focus: Thruster Ladder & Gymnastic Warm-up
*Every 2:30 x 4 Rounds
Warm-up Movements & Sets:
A. 3-5 reps, climbing weight each round x
Barbell Thrusters
B. 3-5 reps x
Scap Pull-ups, Strict/Kipping Pull-ups, Rows & Rope Climbs
(ie. anchor feet, pull to extension)

Post training notes to comments.

Staff Sergeant Kendall H. Ivy II United States Marine Corps KIA this day in history, 2006, Karmilah Iraq

“FRAGO: SSGT Ivy II”
Complete for time

Run 400m
Low Bearcrawl 200m

Then, Complete the following movements as expeditiously as possible;
Thrusters (Unbroken) x 21-18-15-12-9-6
Rope Climbs x 1-2-3-4-5-6
*Each time a set of Thrusters is broken up at a given weight = Run 200m

Finish with,
Low Bearcrawl 200m
Run 400m

Notes:

  • Thruster weight increases each round.
  • Thrusters Weights: 65/45 – 75/55 – 95/65 – 115/85 – 135/95 – 155/105lbs.
  • We will use the warm-up lifting to help athletes determine appropriate loads for this MetCon format of training/conditioning.
  • While working through this future HERO WOD athletes that hit their limit for the thruster weight will stay at that weight through the rest of the rounds/reps.
  • Bearcrawls are 50ft x 4 or 25ft x 8.
  • Scale Rope Climbs to Kipping Pull-ups (@21-18-15-12-9-6 reps) or …
  • Jumping Pull-ups & Ring/Body Row (@36-30-24-18-12-6 reps).

Post sores to comments.

Read More

Tuesday 05.10.2022

By Samy Daghir / May 10, 2022 / 0 Comments
We humbly thank any who would like to help support Heidi & her inspiring Rwanda mission. Please do so by clicking on the link to Heidi’s Homepage: Kigali, Rwanda May 19-31, 2022

Warm-up Drills
I. Run 4-800m or Row 3:00
II. Dynamics & Mobility

Impact/Focus: Power Snatch Tap & Go Sets
Warm-up Sets/Reps x 5 Minutes
@3-5 rep sets building to intended starting weight.

Every 2:00 x 8 Rounds
3-5 reps x Power Snatch (touch & go style)

Notes: Athletes may climb weight across the first five Rounds/2:00 Intervals. Starting with Round 6, maintain the same working weight across Rounds 6, 7 and 8.

Post scores to comments.

“Slinkies”
Complete for time
35-30-25-20-15 reps/kcal of
Row (kcal)
GHD/Abmat Sit-ups

Post scores to comments.

Read More

Monday 05.09.2022

By Samy Daghir / May 8, 2022 / 0 Comments
Heroes do exist. YESSS, HEIDI!!!

About Heidi’s Upcoming Rwanda Trip

“In coordination with Rwanda Challenge, I am headed back to Rwanda. I have been blessed with the opportunity to stay in country with 2 Rwanda Challenge teams.

As many of you know, since 2011, I have traveled most years to a village named Gasarabwayi in Eastern Province Rwanda. In recent years, I began working with the women’s cooperative . The cooperative originally consisted of a few small businesses.

During my visit in 2019, I proposed the idea of a gift match to the cooperative’s president, Rosa. With this opportunity to earn matching funds, Rosa decided to change the old cooperative into a savings cooperative. In only eight months, the cooperative welcomed 19 new members and was able to save over $1,000 USD. As most women earn an average of $4.25 USD per week, this was an amazing accomplishment!

I credit Rosa’s natural ability as a leader with the group’s success. Rosa’s decision to convert the old cooperative into a savings cooperative garnered new membership and has cultivated opportunity and a sense of independence for all of the women involved.

In speaking with women of the cooperative, I asked about the benefits of belonging to the cooperative. Below are just some of the things women shared about membership:

Learned how to run a business
Ability to move away from working for others to running my own business
Fellowship with experienced women
I am no longer dependent on my husband, I can buy my own things
Women’s cooperative is another level of life

I will be returning to Gasarabwayi and visiting 2 women’s cooperatives in the village of Batima and 2 women’s cooperatives in the city of Kigali. I will be working with the women in the cooperatives understanding how their respective cooperatives work, understanding their challenges and discussing a savings plan.

In an effort to present the idea of a matching gift, funds raised will go directly to this mission. Your donation will help change the lives these women and their families.”

— Heidi Kittredge 

We humbly thank any who would like to help support this mission.

Please do so by clicking on the link to Heidi’s Homepage: Kigali, Rwanda May 19-31, 2022

Heidi & Bethany having some fun at the Two Peas In A Pod partner competition!

Warm-up Drills
I. Run 4-800m or Row 3:00
II. Dynamics & Mobility

Impact/Focus: Gymnastic Movement Skills & Drills
*Every 2:30 x 4 Rounds
Warm-up Movements & Sets:
A. 3-5 reps or :20 to :30 seconds x
Handstand Balances, HSPU’s Sets & Reps / Scaled Movement Set-up & Reps
B. 3-5 reps per leg x
Pistols, Scaled Pistols, or Lunge Sets & Reps
C. 3-7 reps x
Scap Pull-ups, Kipping, Pull-up Sets & Reps

Post training notes to comments.

“Mary”
Complete as many rounds/reps as possible in 20:00 of
5 x Handstand Push-ups
10 x Pistols (5L/5R)(Alternating)
15 x Pull-ups

Notes:

  • Scaling will be covered with more detail during the whiteboard brief as applied to individuals and their experience with this Benchmark WOD.
  • One scaling approach for managing effort/output over a longer AMRAP would be to set time goals per round to work on holding, Examples found below:
  • Holding 1:00 per round = 18-20 rounds
  • Holding 1:30 per round = 10-12 rounds
  • Holding 2:00 per round = 7-9 rounds
  • Holding 3:00 per round = 5- 6 rounds
  • Scaling to account for the volume if this is an athlete’s first “Mary” Benchmark may be applying a 14:00 time cap rather than using detail goals like time per round.
  • Reference post from “Mary” 03.02.2021 linked HERE.

Post rounds/reps completed to comments.

Read More

Friday 05.06.2022

By Samy Daghir / May 6, 2022 / 0 Comments
Phillipe hits some back squats during the “Manion” HERO WOD last weekend! Yesssss!

Warm-up Drills
I. Run 400m or Row 500m
II. 2 Rounds of
10 x Scap Push-ups
10 x Air Squats
10 x Banded Pull Aparts
20 x Hollow Rocks
III. Dynamics & Mobility

Impact/Focus: Gymnastics Strength & Conditioning
6 Rounds, on the :90, athletes will work through the following:

5-7 x Strict Pull-ups
+
5-7 x Strict Ring Dips

Post scores to comments.

“Numloc “
Complete 5 Rounds for time/Max Reps of
Run 200m
Max Reps x Wallball (20/14lbs)
Max Reps x Toes-to-Bar

Notes: 12:00 Time Cap. Score total reps completed per movement with high set noted if possible.

Post scores to comments.

Read More

Archives