WOD & Blog

Warm-up Drills
I. Row 2 Minutes
II. 2 Rounds of
5 x Power Clean
5 x Push Press
5 x Back Squats
10 x Hollow Rocks
III. Mobility & Yoga Poses

Impact/Focus: Back Squat 5×5 Week 7
Warm-up as needed before working through the following every 3:00.

Back Squat 5-5-5-5-5

**Week 7 Back Squat Sets = Plus 5 to 10lbs from last week.

Notes:

• Base percentages on a five rep max Back Squat.
• For week seven add an additional 5 to 10lbs.

Post scores to comments.

Hero WOD “SCOOTER”
For time
500m Dumbbell Run/Carry (35/20lbs)
25 x Burpee’s Box Jump (30/24″)
500m Dumbbell Run/Carry (35/20lbs)
25 x Burpee’s Box Jump (30/24″)
500m Dumbbell Run/Carry (35/20lbs)
25 x Burpee’s Box Jump (30/24″)
500m Dumbbell Run/Carry (35/20lbs)

Notes: See your Coach and whiteboard notes for Rx+ options.

“This Hero WOD is in honor of First Lieutenant Scott Francis Milley who was killed in the line of duty in the Baraki Barak district of Afghanistan on November 30th, 2010 at the age of 23. “Scooter” grew up in Sudbury excelling in both academics and athletics at Lincoln-Sudbury Regional High School. Every bit as excellent a person as he was a soldier and athlete, the memory of his unrelenting positivity and charisma continues to impact those who knew him. He is survived by his loving parents, Steven and Janice, and by his brother Steve and sister Ashley.

…First Lieutenant Scott Francis Milley was born in Boston, MA on March 26, 1987. Scott was the youngest of three with an older brother Steven and an older sister Ashley. He grew up in the Cambridge and Sudbury areas. Scott earned his diploma from Lincoln-Sudbury Regional High School in 2005, where he excelled both academically and athletically as a star on the hockey team and member of the LS community. He subsequently pursued his college education at the University of New Hampshire.

While attending the University he played rugby and participated in Army ROTC. In the ROTC program, Scott was recognized by the Department of the Army as a superior cadet and also attended the basic airborne course at Fort Benning, GA, receiving his Basic Parachutist Badge. He earned a bachelor’s degree in psychology with a 3.3 grade point average. Upon graduating in 2009, Scott Francis Milley was commissioned a second lieutenant in the United States Army and designated a Distinguished Military Graduate.
Following his graduation from UNH, Scott entered active duty in the infantry branch and completed ranger school. He was commissioned to the 2nd Battalion 30th Infantry Regiment, 4th Brigade Combat Team, 10th Mountain Division, where he served as a platoon leader. Scott was promoted to the rank of first lieutenant, and was deployed to Afghanistan as part of operation Enduring Freedom.
While conducting combat operations in the Baraki Barak district of Afghanistan, 1LT Scott Francis Milley was killed leading his soldiers when insurgents attacked his unit. He died on November 30, 2010, at the young age of 23.

The Milley family knows Scott has gone “to a place where there is only glory.”

1LT Scott Francis Milley was a recipient of the Bronze Star, Combat Infantryman’s Badge and the Purple Heart.”

Post scores to comments.

**Important Holiday Schedule Information**

THURS (26th), FRI (27th) & SAT(28th)
Closed for Holiday Break

Normal Hours to Resume Monday. Have a Happy Thanksgiving, Ninjas!

Warm-up Drills
I. Row 500m
2 Rounds of
7 x Deadlift
7 x Sumo Deadlift High-Pull
10 x Deadbugs
10 x Bird Dogs
II. ‘Scorpion Sandwich’
III. Mobility Drills

Impact/Focus: Deadlift 5×5 Week 6

Warm-up as needed before working through the following every 3:00.

Deadlift 5-5-5-5-5

**Week 6 Deadlift Sets + 5-15 lbs from previous week.

Notes:

For week 6 we will continue adding an additional 5 to 15 lbs.
The new weight this week will be used for all of today’s Deadlift working sets.

Post scores to comments.

”Turkey Shoot 2020”
Complete the following for time
50 x Wallball (20/14lbs)
40 x KB Swings (24/16kg)
30L +30R x KB Goblet Walking Lunges
(60 total reps, 30 per leg)
20 x DB Renegade Rows (50/35lbs)
40ft x Walk on Hands
Run 400m (bumper plate overhead)
100m x Burpee Broad Jumps

Post scores to comments.

Warm-up Drills
I. Row 2-3 Minutes
II. 2 Rounds of
5 x Power Clean
5 x Press
5 x Front Squats
10 x Hollow Rocks
III. Mobility & Yoga Poses

Impact/Focus: Press 5×5 Week 6
Warm-up as needed before working through the following every 3:00.

Press 5-5-5-5-5

**Week 5 Press Sets = + 2.5 to 10lbs from last week

Notes:

Base percentages on a five rep max Press.
For week six add an additional 2.5 to 10lbs (3-5% increase).

Post scores to comments.

“Rough Woof”
Complete for time versus a 20:00 time cap
Row 500m
Then…
15-12-9-6-3 x Pull-ups
15-12-9-6-3 x Box Jumps (24/20”)
30-24-18-12-6 x 1-arm Dumbbell Snatch (50/35lbs; alt.L+R)

*Every 4:00 Complete a 250m Row interval. This only applies to the 4:00, 8:00, 12:00, and 16:00 minute marks.

Notes:

• Scale movements and weights as necessary to facilitate a 1:1 repetition adjustment. T
• here are four 250m Row interval nest eggs to discover every four minutes across this workout.
• Rx+ may go Chest to Bar Pull-ups, Box Jump Overs and 75/50lbs on the Dumbbell Snatch.
• Get some, ninjas.

Post scores to comments.

Warm-up Drills
I. Jumprope or Row x 2:00
II. 2 Rounds of
10 x Reverse Lunges (in place)
7 x Ring Rows
7 x Push-ups
10 x Hollow Rocks
III. Mobility & Yoga Poses

Impact/Focus: Back Squat 5×5 Week 6
Warm-up as needed before working through the following every 3:00.

Back Squat 5-5-5-5-5

**Week 6 Back Squat Sets = + 5 to 10lbs from last week.

Notes:

Base percentages on a five rep max Back Squat.
For week six add an additional 5 to 10lbs.
Manion HERO WOD athletes may repeat the weight from their last heavy training day or deload to lighter weight for a recovery day.

Post scores to comments.

“Tabata-Giving”
Complete as many reps as possible per work interval

8 Rounds of (:20 work x :10 rest)
Double-unders

Rest/Transition x :30 seconds

8 Rounds of (:20 work x :10 rest)
Ring Row

Rest/Transition x :30 seconds

8 Rounds of (:20 work x :10 rest)
Push-ups

Rest/Transition x :30 seconds

8 Rounds of (:20 work x :10 rest)
Abmat Sit-ups (Butterfly)

Rest/Transition x :30 seconds

6 Rounds of (:20 work x :10 rest)
Slamball

Rest/Transition x :30 seconds

Post scores to comments as Hi, Low, & Total Reps completed per movement.

Warm-up Drills
I. Row 500m
2 Rounds of
7 x Deadlift
7 x Sumo Deadlift High-Pull
10 x Deadbugs
10 x Bird Dogs
II. Dynamic Drills & ‘Scorpion/Yogi Sandwich’
III. Mobility Drills

Notes:

• Emphasis on breathing and val salva during Deadbugs and Bird Dogs to reinforce the same for application with multi rep deadlift sets today.

Impact/Focus: Deadlift 5×5 Week 5

Warm-up as needed before working through the following every 2:30.

Deadlift 5-5-5-5-5

**Week 5 Deadlift Sets + 5-15 lbs from previous week.

Notes:

• For week 5 we will continue adding an additional 5 to 15 lbs.
• The new weight this week will be used for all of today’s Deadlift working sets.
• Manion Hero WOD Athletes may deload and/or adjust to 3 sets of 5 reps for Deadlifts today.
• Next week: Monday will be Back Squat, Tuesday will be Press, Wednesday will be Deadlift and a classic Turkey Day WOD from the CFNH archives.

Post scores to comments.

“Flowbee”
4 Rounds (3:Scaled) of the following against a 20:00 (15:00) Running Clock of

Every 5:00
Row 500/350m as quickly as possible;
AMRAP in the time remaining of
8 x Pull-ups
16 x GHD Sit-ups

Notes:

• Start each 5:00 as a new time trial + AMRAP.
• Scaled Pull-ups and Abmat Sit-ups substituted in will have an adjusted rep scheme of 10 reps x Pull-ups (scaled) and 20 reps of Abmat Sit-ups (scaled).
• Athletes may use dumbbells to anchor feet today if they prefer.
• Athletes performing intermediate ROM scaled GHD Sit-ups should use the 16 rep assignment.

Post Row Times + Rounds + Reps for each effort to comments.

Warm-up Drills
I. Row 2-3 Minutes
II. 2 Rounds of
5 x Power Clean
5 x Press
5 x Front Squats
10 x Hollow Rocks
III. Dynamic Drills
IV. Mobility & Yoga Poses

Impact/Focus: Press 5×5 Week 5
Warm-up as needed before working through the following every 2:30.

Press 5-5-5-5-5

**Week 5 Press Sets = + 5 to 10lbs from last week

Notes:

Base percentages on a five rep max Press.
For week Five add an additional 2.5 to 10lbs (3-5% increase).

Post scores to comments.

“Ping Pong”
Complete as many reps per work interval as possible alternating between two movements.

Each minute/movement will be
:40 Max Reps x :20 Rest

4 Rounds of
Odd Minutes: Power Cleans (75/55lbs)
Even Minutes: Ring Dips / Scaled Dips

Rest/Transition x 1:00

4 Rounds of
Odd Minutes: Sumo Deadlift High Pull (75/55lbs)
Even Minutes: Push-ups / Scaled Push-ups

Post scores as total reps per movement to comments.

IMPORTANT CHANGES TO TODAY’S SCHEDULE THIS WEEK ONLY

• 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)

Notes:

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.

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

Post scores to comments.

IMPORTANT NOTE ON SAFETY:

**ALL ATHLETES AND COACHES ARE ASKED & REQUIRED TO WEAR MASKS COMING AND GOING FROM THE GYMNASIA AND WHEN NOT WORKING OUT, WE WILL BE REINFORCING ADDITIONAL POINTS OF PERFORMANCE FOR CLEANLINESS AND SAFETY THIS WEEK AND MOVING FORWARD. LET US TAKE CARE AND WORK TOGETHER, NINJAS.

Warm-up Drills
I. Run 400m
II. 2 Rounds of
5 x Deadlift
5 x Power Clean
10 x Reverse Lunges in Place (5L+5R)
10 x Hollow Rocks
III. Dynamic Drills
IV. Mobility & Yoga Poses

Notes: Special Emphasis on Front Rack Mobility, ie Anterior Shoulder, Compartment, and Pec Minor. Mash Tri’s.

Impact/Focus: Power Clean @ 10 Rounds x :90
Every :90 for 10 rounds complete the following, climbing from light weight to a moderate to heavy set by the final round as determined by movement proficiency. We will be refreshing points of performance and technique during early sets; too heavy today is form breakdown (Turtles are bad today). Touch and go if able, dump and reset as needed.

Every :90 x 10 Rounds as follows

Power Clean x 2-2-2-2-2 / 1-1-1-1-1 reps (climb weight)

Notes:

• Collect a 2 rep and 1 rep personal record or starting logbook entry for this lift, upon which we will be building ability over training in the next several months.
• Climb weight from a light weight (50-60%) to a moderate to heavy set by the final round.
• Learning referendums will relate Power movements with an emphasis on Pulling to the receiving position with proper mechanics and a stable end ROM.
• Refresh points of performance and technique during early sets.
• Lighter weights are a great time to practice back rack from the Power Clean in anticipation of the Manion Hero WOD Saturday.
• Touch and go if able, dump and reset as needed.

Post scores to comments.

“Heater”
Complete for time
50-40-30-20-10 x Double-unders
10-10-10-10-10 x American KB Swings (Challenging weight)
10-10-10-10-10 x Pull-ups

Notes:

• Scaling for weights or movements keeps KB Swing sets at 10 reps per round, Pull-ups will be 10 reps per scaled movement substitution.
• Single-unders today will be 2:1 for Double-under scaling.

Post scores to comments.

IMPORTANT NOTE ON SAFETY:

**ALL ATHLETES AND COACHES ARE ASKED & REQUIRED TO WEAR MASKS COMING AND GOING FROM THE GYMNASIA AND WHEN NOT WORKING OUT, WE WILL BE REINFORCING ADDITIONAL POINTS OF PERFORMANCE FOR CLEANLINESS AND SAFETY THIS WEEK AND MOVING FORWARD. LET US TAKE CARE AND WORK TOGETHER, NINJAS.

Warm-up Drills
I. Run 400m or Row 500m
II. 2 Rounds of
5 x Air Squat to Medicine Ball
5 x Medicine Ball Sumo Deadlift
5 x Medicine Ball Sumo Deadlift High Pull
5 x Medicine Ball Power Clean
5 x Medicine Ball Clean
10 x Hollow Rocks
III. Mobility & Yoga Poses

Impact/Focus: Back Squat 5×5 Week 5
Warm-up as needed before working through the following every 2:30.

Back Squat 5-5-5-5-5

**Week 5 Back Squat Sets = + 5 to 10lbs from last week.

Notes:

Base percentages on a five rep max Back Squat.
For week five add an additional 5 to 10lbs.
Athletes should be at +30 to 50lbs above week one’s weights.
For Manion WOD participants, deload option will be available.

Post scores to comments.

“Work Hoss”
Complete for time
21-18-15-12-9-6 reps/kcal for time of

Row (kcal)
Burpees

Post scores to comments.

Warm-up Drills
I. Row 500m
2 Rounds of
7 x Deadlift
7 x Sumo Deadlift High-Pull
10 x Deadbugs
10 x Bird Dogs
II. Dynamic Drills & ‘Scorpion/Yogi Sandwich’
III. Mobility Drills

Notes: Emphasis on breathing and val salva during Deadbugs and Bird Dogs to reinforce the same for application with multi rep deadlift sets today.

Impact/Focus: Deadlift 5×5 Week 4

Warm-up as needed before working through the following every 2:00.

Deadlift 5-5-5-5-5

**Week 4 Deadlift Sets + 10-15 lbs from previous week.

Notes:

• For week 4 we will continue adding an additional 5 to 15 lbs.
• The new weight this week will be used for all of today’s Deadlift working sets.

Post scores to comments.

“Thirteenth Warrior”
Complete as many rounds/reps as possible in 13:00 of
Row 21/15kcal
15 x GHD Sit-ups
50 x Double-unders

Notes:

• Scale GHD Sit-ups to 21 x Abmat Sit-ups for today’s training.
• Single-underes for Double-unders will be at 75 x Reps.

Post scores to comments.

Skills & Drills
*Optional time permitting Skills & Drills for recovery and assistance work; See your coach if you are hungry for some guidance with these skills and movements.

1. Turkish Get-ups
2. KB Sink Drill
3. Armbar Stretch
4. Ring Support
5. Ring Dips
6. Skin the Cat Progressions
7. Iron Cross Progressions
8. Back Extensions