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WOD & Blog

07.24.2013

By Samy Daghir / July 24, 2013 / 4 Comments

Warm-up Drills
I. Row 2:00
II. 2 Rounds of
10 x Medicine Ball Cleans (40/20lbs)
10 x Hindu Push-ups (2ct)
III. Mobility

Impact/Focus: Push/Split Jerk
Prepare as necessary before aggressively seeking a new 1RM Push/Split Jerk.
Warm-up Sets: 3 x 40%, 2 x 50%, 2 x 60%
Push/Split Jerk: 1-1-1-1-1RM

Post sets/reps/loads to comments.

“Phelociraptor”
For time
21-15-9 reps for time of
KB Push Jerk (32/24kg)
Box Jumps (24/20’’)
Ring Dips

Post scores to comments.

Skill Development
Work through 1-2 of the following options
I. 5-3-7-3-5 x L-sit Chin-ups
II. 8-8-8-8 x Toes-2-Bar/K2E’s
III. 3 sets of >:10 x L-sit

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07.23.2013

By Samy Daghir / July 23, 2013 / 3 Comments

Warm-up Drills
I. Run 800m
II. 6:00 AMRAP of
5 x Pull-ups
10 x Push-ups (CFGS)
15 x Air Squats
III. Mobility

“Constant Motion”
For time
50 x Pull-ups
50 x Handstand Push-ups
50 x Pistols (alt.legs)
50 x KB Swings (32/24kg)
Row 50kcal

Post scores to comments.

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07.22.2013

By Samy Daghir / July 22, 2013 / 6 Comments

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Back Squat 5-3-1+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Post sets/reps/loads to comments.

“River Bound”
Complete as many Rounds/Reps as possible in 15:00 of
10 x Wall-balls (20/14lbs)
10 x Weighted GHD/ABMAT sit-ups (20/14lbs)
Suicide Sprint
15 x Reverse Wallballs (20/14lbs)
Suicide Sprint
3 x Muscle ups
Suicide Sprint

Post scores to comments.

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07.19.2013

By Samy Daghir / July 19, 2013 / 3 Comments

Warm-up Drills
I. Run 800m
II. 3 Rounds of
7 x KB Swings (24/16kg)
7 x Push -ups (CFGS)
10 x Wall Squats
III. Mobility

Impact/Focus: Bench Press 3-3-3+
Work through the following sets of Bench Press using the percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Post sets/reps to comments.

“Flex Your @ss Chain”
For time
5-4-3-2-1 reps of
Front Squat (70-80 % 1RM)
Muscle Ups

Post scores to comments.

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07.18.2013

By Samy Daghir / July 18, 2013 / 3 Comments

Warm-up Drills
I. Row 500m
II. 2 rounds of
10 x Power Clean (45/30lbs)
10 x Front Squat (45/30lbs)
10 x Push Press (45/30lbs)
III. Mobility

“Waterborne Altitude”
Complete for time
Row 1000m
Then…
3 rounds of
15 x Thrusters (95/65lbs)
15 x Pull-ups
Then…
Row 1000m

Post times to comments.

Skill Development
6:00 AMRAP of
10 x GHD/Abmat Sit-ups
10 x Back extension

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07.17.2013

By Samy Daghir / July 17, 2013 / 6 Comments

Warm-up Drills
I. Run 400
II. 2 rounds of
6 x Deadlift (45/30lbs)
6 x Power Clean (45/30lbs)
6 x Front Squat (45/30lbs)
6 x Push Press (45/30lbs)
III. Mobility

“Up Then Down”
Complete 5 rounds for time of
3 x Squat Cleans (185/135lbs)
10 x Strict Handstand Push-ups
15 x Burpees
20 x Slamballs (40/20)

Post scores to comments.

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07.16.2013

By Samy Daghir / July 16, 2013 / 3 Comments

Warm-up Drills
I. Run 800m
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Individual Mobility

Impact/Focus: Snatch or Clean EMOTM
EMOTM for 8:00 execute one of the following options:

I. 1 x Snatch Pull + 1 x Squat Snatch
II. 1 x Clean Pull + 1 x Clean

Post sets/reps/loads to comments.

“Tired Eyes”
Against 12:00 running clock climb as high as possible (even numbers only)
C2B Pull-ups (2-4-6-8…)
Pistols (2-4-6-8…)
Double-unders (10-20-30-40…)

Post scores completed to comments.

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07.15.2013

By Samy Daghir / July 15, 2013 / 6 Comments

Warm-up Drills
I. Speed Rope x 3:00
II. 6:00 AMRAP of
1 x Rope Climb (5 x Pull-ups)
10 x Push-ups (CFGS)
15 x Squats
III. Mobility

Impact/Focus: Back Squat 3-3-3+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Post sets/reps to comments.

“Training Wheels”
Complete as many rounds/reps as possible in 14:00 of
Run 200m
8 x Deadlift (225/155lbs)
10 x Ring Dips
12 x GHD/Abmat Sit-ups

Post scores to comments.

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07.12.2013

By Samy Daghir / July 12, 2013 / 2 Comments

Warm-up Drills
I. Row 3:00
II. 6:00 AMRAP
5 x Deadhang Pull-ups
7 x Push-ups (CFGS)
9 x Slamballs (40/20lbs)
III. Mobility

Impact/Focus: Bench Press 5-5-5+
Work through the following sets of Bench Press using the percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Post loads to comments.

“Abattoir III”
Complete as many reps as possible for each of the following Tabata sets per movement. Complete all 8 Rounds of one movement before proceeding to the next.

Tabata x Sumo-Deadlift High Pull (95/65lbs)
Tabata x Front Squat (95/65lbs)
Tabata x Push Press (95/65lbs)
Tabata x Thrusters (95/65lbs)

Post scores to comments.

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07.11.2013

By Samy Daghir / July 11, 2013 / 4 Comments

Warm-up Drills
I. Run 400
II. 2 Rounds of
5 x Power Clean (45/30lbs)
5 x Front Squat (45/30lbs)
10 x Push ups (CFGS)
III. Mobility

“CFFB 10,000 pounds”
Lift 10,000 lbs as fast as possible using sets of one rep per movement each round as follows:

1 x Squat
1 x Bench
1 x Power Clean

Notes: You can use any weight on the lifts and it can be done in any amount of rounds.
The goal is to lift 10,000 lbs.
You can only do one rep at a time and must cycle through all three lifts to complete one round.

Post times, loads used, and round completed to comments.

“Flight Simulator”
Work through as many of the following “unbroken” double under sets as possible against a 12:00 running clock:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Post times to comments.

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