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WOD & Blog

08.13.2013

By Samy Daghir / August 13, 2013 / 3 Comments

Warm-up Drills
I. Run 400m
II. 2 Rounds of
7 x Deadlift (45/30lbs)
7 x Hang Power Clean (45/30lbs)
7 x Front Squat (45/30lbs)
III. Mobility

Impact/Focus: Snatch
Work through one of the following Snatch options
I. Find a 1RM from the 3 snatch positions. Once the bar leaves the ground it must be held through all 3 positions. Snatch, Low-hang Snatch, and High-hang Snatch
II. Snatch x 2-2-2-2-2
III. Snatch High-pull x 2-2-2-2-2

Notes: The sets today do not have to be executed as ‘touch and go’ sets (TnG). You may reset your grip and positioning between reps.

Post set/reps/loads to comments.

“Callimus”
3 Rounds for time of
5 x Deadlift (275/155lbs)
10 x Handstand Push-ups
15 x Toes-2-Bar/K2E’s
20 x Burpee Jumping Pull-ups

Post scores to comments.

Skill Development
8 Rounds of (:20 on x :10 rest)
Double-unders

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08.12.2013

By Samy Daghir / August 12, 2013 / 4 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: Overhead Squat 3-3-3-3-3
Warm up as necessary (2-3 sets x 3-5 reps each) before completing the workload below.

Overhead Squat x 3-3-3-3-3

Notes: Today’s focus will not be trying to hit a 3RM, but rather focusing on determining/addressing mobility issues some of our athletes may find limiting their ability to Overhead Squat ability/progress.

Post loads/sets/reps to comments.

“Ring the Bell”
For time
Row 250m
21 x KB Swings (32/24kg)
21 x Goblet Squats (32/24kg)
Row 500m
15 x KB Swings (32/24kg)
15 x Goblet Squats (32/24kg)
Row 750m
9 x KB Swings (32/24kg)
9 x Goblet Squats (32/24kg)

Post scores to comments.

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08.09.2013

By Samy Daghir / August 9, 2013 / 2 Comments

Warm-up Drills
I. Speed Rope for 2:00
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

“Numb Aquatics”
For time
Row 500m
25 x KB Swings (32/24kg)
50 x Jumping Slamball (40/20lbs)
100 x Wallballs (20/14lbs)
Row 1000m

Post scores to comments.

Skill Development
Athlete’s choice

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08.08.2013

By Samy Daghir / August 8, 2013 / 5 Comments

Warm-up Drills
I. Run 800m
II. 5:00 AMRAP of
5 x Pull-ups
7 x Hindu Push-ups
15 x Air Squats
III. 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%

Post sets/reps/loads to comments.

“Dirty Elizabeth”
For time
200m Sandbag Portage
21 x Power Clean (135/95lbs)
21 x Ring Dips
200m Sandbag Portage
15 x Power Clean (135/95lbs)
15 x Ring Dips
200m Sandbag Portage
9 x Power Clean (135/95lbs)
9 x Ring Dips
200m Sandbag Portage

Post scores to comments.

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08.07.2013

By Samy Daghir / August 7, 2013 / 2 Comments

Warm-up Drills
I. Run 400m
II. 2 rounds of
8 x Medicine Ball Cleans (40/20lbs)
10 x Push-ups (CFGS)
12 x Abmat Sit-ups (butterfly)
III. Mobility

Impact/Focus: TGU 1RM
Complete the following rep scheme, increasing loads each set and working up to a 1 rep maximum Turkish Get-up (both arms = 1 rep).

Turkish Get-ups x 3-3-2-1-1-1

Post scores to comments.

“Conquer”
For time
10 x DB Burpee Squat Clean (50/35lbs)
50 x GHD/Abmat Sit-ups
8 x DB Burpee Squat Clean (50/35lbs)
40 x GHD/Abmat Sit-ups
6 x DB Burpee Squat Clean (50/35lbs)
30 x GHD/Abmat Sit-ups
4 x DB Burpee Squat Clean (50/35lbs)
20 x GHD/Abmat Sit-ups
2 x DB Burpee Squat Clean (50/35lbs)
10 x GHD/Abmat Sit-ups

Post scores to comments.

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08.06.2013

By Samy Daghir / August 6, 2013 / 3 Comments

Warm-up Drills
I. Row 3:00
II. 2 Rounds of
7 x Deadlifts (45/30lbs)
7 x Hang Power Cleans (45/30lbs)
7 x Front Squats (45/30lbs)
7 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Deadlift 5-5-5-5-5RM
Warm-up as necessary (2-3 sets) before completing the workload below; athletes should attempt to establish a new 5 rep record Deadlift PR.

Deadlift x 5-5-5-5-5RM

Post sets/reps/loads to comments.

“Puritanical Revelation II”
Complete as many rounds/reps as possible in 15:00 of
5 x Muscle-ups
10 x Handstand Push-ups
15 x Toes-2-Bar/K2E’s
20 x Clapping/Plyo Push-ups
25 x Ground-2-Overhead (45/25lb Bumpers)
30 x KB Sumo Deadlift High Pull (24/16kg)

Post scores to comments.

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08.05.2013

By Samy Daghir / August 5, 2013 / 8 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: C2 500mTT
Row 500m for time
Rest 3:00
Row 500m for time

Notes: Post scores to comments.

“Spinning Room”
10-9-8-7-6-5-4-3-2-1 reps for time of
Chest-2-Bar Pull-ups
Box Jumps (30/24”)
25 x Double-unders*

Notes: 25 x Double-unders conclude each of the ten rounds.

Post times to comments.

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08.02.2013

By Samy Daghir / August 2, 2013 / 2 Comments

Warm-up Drills
I. Speed Rope 2:00
II. 2 Rounds of
9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus: Box Jumps 1-1-1-1-1
Against a 12:00 clock work up to a maximum vertical personal record Box Jump.

Box Jump 1-1-1-1-1

Post scores to comments.

“Sloppy Seconds”
Complete 3 rounds, each individually timed. Rest 1:00 Between efforts.
Row 250m
12-9-6 reps of
Back Squat (135/95lbs)
Knees-2-Elbows
Ring Push-ups

Post scores to comments.

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07.31.2013

By Samy Daghir / July 31, 2013 / 8 Comments

Warm-up Drills
I. Run 400m
II. 2 rounds of
9 Fundamentals x 5 reps each (45/30lbs)
III. Mobility

Impact/Focus: Press 1-1-1-1-1RM
Warm-up with 2-3 sets of 5 reps each before working up to a new 1 rep maximum Press.

Press 1-1-1-1-1RM

Post sets/reps/loads to comments.

“Meat Lab”
AMRAP 7:00 of
10 x Pull-ups
20 x Wallball (20/14lbs)
30 x Double-unders
Rest 2:00
Then…
AMRAP 7:00 of
Row 10kcal
7 x Burpees
14 x GHD/Abmat Sit-ups

Post scores to comments.

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07.30.2013

By Samy Daghir / July 30, 2013 / 3 Comments

Warm-up Drills
I. Row 3:00
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

“Sticky Lips”
For time
Run 800m
Then…
10-9-8-7-6-5-4-3-2-1 reps of
Deadlifts (70% 1RM)
Ring Dips
Then…
Run 200m

Post scores to comments.

Skill Development
L-Sit hold x 2:00 (cumulative)

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