Wednesday 11.18.2020

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  • AM Classes CANCELLED¬†for TODAY Wednesday 11.18.2020.
  • Normal Schedule to resume for the evening classes.
  • Thursday back to our normal AM and PM training schedule.
  • Today we are focusing on cleaning the facility & equipment, working with athletes to check everyone’s test results that were affected from last week who have been quarantining through today.
  • Holding off on the AM sessions allows us to attend to imprortant details relative to our operating procedures which ensure safety in training interactions and sterilized, clean facilities/gear as we move back into our normal routine tomorrow Thursday (fingers crossed).
  • PM schedule remains unaffected.
  • Thank you to everyone who has been supporting our efforts and care as we strive to ensure our athletes and coaches remain safe. Teamwork and Communication are where it’s at, Ninjas!

Training Spoilers for the rest of the week;

  • Thursday: Press + Conditioning Ping Pong EMOTM
  • Friday: Deadlift or Deadlift Deload (Manion Crew) + Met Con
  • Saturday: Manion HERO WOD Event (for those who have signed up)

Warm-up Drills
I. Run 400m
II. 2 Rounds of
5 x Power Clean
5 x Front Squats
10 x Deadbugs
10 x Bird Dogs
III. Dynamic Drills
IV. Mobility & Yoga Poses

Impact/Focus: Front Squat 8 x 1 EMOTM
Warm-up to a moderate weight (65% +/- of a 1RM) before working through the following

Every :75 for 8 Rounds total complete the following

Front Squat 1-1-1-1-1-1-1-1 (Climb weight as able across)


No fail sets, hold back from 1rep max attempts and instead emphasize achieving 8 heavy reps as close to a max as possible on the day with solid form and technique. Emphasis also on front rack position mobility and strength/stamina in maintaining thoracic posture points of performance for the movement.

Post scores to comments.

AMRAP vs 12:00 of
100ft Bear Crawl
15 x Slamball
15 x Wallball (20/14lbs)

Post scores to comments.

Samy Daghir

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