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WOD & Blog

12.11.2012

By Samy Daghir / December 11, 2012 / 8 Comments

Warm-up Drills
I. Row 2:00
II. 3 Rounds of
5 x KB Sumo Deadlift (24/16kg)
5 x KB Sumo Deadlift High Pull (24/16kg)
10 x 1-arm KB Push Press (24/16kg)
5 x KB Swings (24/16kg)
III. Mobility

Impact/Focus: Death by 30ft
Every minute on the minute (10:00 time cap) add an additional 30ft Sprint to your workload. Continue in this fashion until unable to complete the requisite distance within the time allotted.
1 x 30ft Sprint (0:00-1:00)
2 x 30ft Sprints (1:00-2:00)
3 x 30ft Sprints (2:00-3:00)
etc…

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“Fight Gone Bad!”
Three rounds for total points of
Wall-ball (20lbs)
Sumo Deadlift High-Pull (75lbs)
Box Jump (20″)
Push Press (75lbs)
Row (Calories)

Notes: In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On the call of “rotate” the athletes must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.

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12.10.2012

By Samy Daghir / December 10, 2012 / 14 Comments

Warm-up Drills
I. Row 3 minutes
II. 2 Rounds
5 x Deadlift (45/30lbs)
5 x Hang Power Clean (45/30lbs)
5 x Front Squat (45/30lbs)
5 x Push Press (45/30lbs)
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)
5 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Notes: IF you chose either Front Squat or Overhead Squats for your progression this time around the rep schemes are below:
Front Squat 3-3-3-3-3+
Overhead Squat 5-4-3-2-1+

Post sets/reps/loads to comments.

“Viking Badger”
3 Rounds for time of
30 x Squat Cleans (95/65lbs)
30 x Pull-ups
Row 750m

Notes: A Virginia-based SEAL who received two Bronze Stars with “V” devices was killed Tuesday in Iraq, according to a Navy release.
Chief Special Warfare Operator Mark Thomas Carter, 27, of Fallbrook, Calif., was killed in enemy action somewhere in Iraq. Carter was with Tactical Development and Evaluation Squadron 2, based in Virginia Beach, Va.
Carter joined the Navy in 1998, according to Navy records, and graduated from Basic Underwater Demolition/SEAL school the next year. He was assigned to SEAL Team 3, based at Naval Base Coronado, Calif., then SEAL Team 7.
In April 2004, Carter was assigned to Naval Special Warfare Development Group at Dam Neck, Va., according to information provided by Navy Personnel Command. That group, formerly known as SEAL Team 6, is an ultra-secretive unit that reports to Joint Special Operations Command, which includes Delta Force.
He received his current assignment in July 2006. Carter was selected for chief earlier this year.
“I am honored to serve with and lead men and women like Chief Mark Carter. He was an outstanding SEAL, teammate, and great American,” Carter’s commanding officer, who was not named, said in a statement. “On behalf of my command, I extend my condolences and heartfelt sympathy to his family and friends. His ultimate sacrifice, the most noble act for any American warrior, is our tragic loss, and I urge those who knew him to honor his life, in the best way we know how.”
In addition to his Bronze Star, Carter received a Joint Service Commendation Medal with “V” device, two Navy and Marine Corps Commendation Medals, two Combat Action Ribbons, and an Afghanistan Campaign Medal, among other decorations.
“Losing any of the warriors serving in Naval Special Warfare is a significant loss, but losing a chief petty officer makes that loss even tougher,” said Lt. David Luckett, Naval Special Warfare Group 2 spokesman. “Like so many of his brothers in the SEAL community, Chief Carter lived the SEAL Code, and his actions on and off the battlefield embodied everything noble about serving in the Navy and in Naval Special Warfare.”
Carter is survived by his father, mother, three brothers and four sisters.
-via militarytimes.com

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12.07.2012

By Samy Daghir / December 7, 2012 / 3 Comments

Warm-up Drills
I. Indoor Rambo Run
II. Mobility

Impact/Focus Training
Handstand Push-ups for Quality
5-5-3-3-1-Max Reps

“Klique”
In teams of 2 athletes accomplish the best combined performance possible in each of the following. Only one athlete may work at a time.

6:00 x Establish Team 1RM Front Squat
5:00 x Total Reps of Pull-ups
4:00 x Total Reps of Box Jumps (28/24”)
3:00 x Total Reps of Double-Unders
2:00 x Establish Team 1RM Power Clean

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Skill Development
Perform 3-5 Rounds of the following ”Ring Sequence”.
If possible move from start to finish without resting or coming off the rings.

Ring Sequence:
Muscle-up x 1
Ring Dip to max depth with :02 hold at bottom x 2
Support x :10
Ring Dip to max depth with :02 hold at bottom x 2
Muscle-up x 1

Notes: Muscle-ups start at full extension with turn-out and finish in the support with turn-out.

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12.06.2012

By Samy Daghir / December 6, 2012 / 8 Comments

Warm-up Drills
I. Indoor Rambo Run
II. Mobility

“Speed Kills”
Complete the following workload in as few intervals of (:30 Work x :20 Rest as possible)
30 x Power Snatch (75/55lbs)
75 x Flutter-Kicks (2ct)
30 x Jump Squats (75/55lbs)
60 x GHD Sit-ups
30 x Bench Press (75/55lbs)
45 x V-ups
30 x Sumo Deadlift High-Pull (75/55lbs)
30 x GHD Sit-ups
30 x Push Press (75/55lbs)
15 x Windshield/Floorwipers (2CT)

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Slide_04

By Samy Daghir / December 5, 2012 / 0 Comments
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12.05.2012

By Samy Daghir / December 5, 2012 / 4 Comments

Warm-up Drills
I. Run 800m
II.”Burgener Drill” (3Rnds/PVC)
III. 2 Rounds of
7 x Medicine Ball Cleans
7 x Push-ups
IV. Mobility

Impact/Focus: Press 5-5-5+
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%
5 x 50%
5 x 60%
5 x 65%
5 x 75%
5+ x 85%

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“Lais”
For time
3 x Rope Climbs
30 x DB Walking Lunges (50/35lbs)
20 x Clapping Push-ups
35 x Box Jumps (24/20”)
30 x Ring Dips
20 x Toes-2-Bar/K2E’s
35 x DB Burpee Pick-ups (50/35lbs)
30 x Slamball (40/20lbs)
20 x DB Hang Squat Clean (50/35lbs)
35 x GHD Sit-ups
30 x Back Extensions
20 x DB Thrusters (50/35lbs)

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12.04.2012

By Samy Daghir / December 4, 2012 / 7 Comments

Warm-up Drills
I. Row 3 Minutes
II. 2 Rounds for Quality of
5 x Deadhang Chin-ups
10 x Push-ups (CFGS)
15 x American KB Swings (24/16kg)
III. Mobility

Impact/Focus: Weighted Pull/Chin-ups 5-3-1-1-1
Weighted Pull-ups/Chin-ups
5-3-3-1-1-1

Post sets/reps/loads to comments.

“Helgren”
For Time
Run 400m
7 x Clean & Jerk (135/95lbs)
21 x American KB Swings (32/24kg)
Run 400m
6 x Clean & Jerk (135/95lbs)
15 x American KB Swings (32/24kg)
Run 400m
5 x Clean & Jerk (135/95lbs)
9 x American KB Swings (32/24kg)

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Skill Development
3 Rounds of
10 x Toes-2-Bar/Knees-2-Elbows (strict)
15 x Abmat Sit-ups (butterfly)

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11.30.2012

By Samy Daghir / November 30, 2012 / 9 Comments

Warm-up Drills
I. 3 Rounds of
Speed Rope x 2:00/1:30/1:00
5 x Deadlift (45/30lbs)
5 x Sumo Deadlift High-Pull (45/30lbs)
5 x Hang Power Snatch (45/30lbs)
5 x Overhead Squat (45/30lbs)
II. Mobility

Impact/Focus: Barbell Complex
Impact/Focus: Barbell Complex
Against a 15:00 Running Clock attempt to move the heaviest load possible across the following sequence of barbell movements for three rounds (27 repetitions total per successful attempt).

1 x Hang Squat Clean
2 x Front Squat
3 x Push/Split Jerk
2 x Thrusters
1 x Hang Squat Clean

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“The Little Room”
For time
21-18-15-12-9-6 reps of
Overhead Squat (115/85lbs)
Ring Push-ups
GHD Sit-ups

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11.29.2012

By Samy Daghir / November 29, 2012 / 6 Comments

Warm-up Drills
I. 2 Rounds of
Bear Crawl (40ft)
Burpee Broad Jump (40ft)
Crabwalk (40ft)
II. 2 Rounds of
5 x KB Sumo Deadlift
5 x KB Sumo Deadlift High Pull
5 x Russian KB Swings
5 x American KB Swings
10 x Goblet Squats
15 x Knees-2-Elbows
III. Mobility

Impact/Focus: Rope Climbs & TGU’s
Against a 10:00 Running Clock complete as many Rounds/Reps of the following:
1 x L-sit Rope Climb (scale to legless, or feet assisted as necessary)
8 x Turkish Get-ups (24/16kg)

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“The Elf On Tha Shelf”
Complete as many Rounds/Reps as possible in 15:00 of
Row 250m
10 x American KB Swings (32/24kg)
15 x Wallball (20/14lbs)
10 x Box Jumps (24/20”)

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11.28.2012

By Samy Daghir / November 28, 2012 / 11 Comments

Warm-up Drills
I. Row 3:00 (Power Curve Refinement Effort)
II. 2 Rounds of
5 x Deadlift (45/30lbs)
5 x Hang Power Clean (45/30lbs)
5 x Front Squat (45/30lbs)
5 x Press (45/30lbs)
III. Mobility

Impact/Focus: Press 1-1-1-1-1RM
Against a 15:00 Running Clock warm-up as necessary before working up to a new Press 1RM

Press 1-1-1-1-1RM

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“Zhoom-Bahh?”
Complete as many Rounds/Reps as possible in 12:00 of
30 x Double-unders
5 x Muscle-ups
20 x GHD Sit-ups

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