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WOD & Blog

06.14.2013

By Samy Daghir / June 14, 2013 / 6 Comments

Warm-up Drills
I. Row 3:00
II. 5:00 AMRAP
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Bench Press EMOTM
Against a 10:00 clock, complete on of the following rep schemes below every minute on the minute.

I. 3-5 reps @ BW- BW1.25
II. 2-3 reps 65-75% 1rm
III. Coaches Choice

“Six Minute Test: DL & HSPU’s”
6:00 AMRAP of
Climb as high as you can in an odd numbered ladder of
Deadlift (225/ 155)
Strict HSPU
Rest 2:00
Then…
Against a 6:00 Running Clock attempt to work back down to zero reps.

Notes: This will run a total of 14:00 in length from start to finish.

Post scores to comments.

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06.13.2013

By Samy Daghir / June 13, 2013 / 12 Comments

Warm-up Drills
I. Row 3:00
II. 2 rounds of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Olympic Lift Optional
Pick one of the following Olympic Lift Options and work up to a technically sound 3RM.

I. Snatch
II. Clean
III. Push/Split Jerk

Post selections/loads to comments.

“Viking Franlette”
For time
Row 250m
15 x Thrusters (115/85lbs)
15 x Chest-to-bar Pull-ups (20/10lbs)
Row 250m
12 x Thrusters (115/85lbs)
12 x Chest-to-bar Pull-ups (20/10lbs)
Row 250m
9 x Thrusters (115/85lbs)
9 x Chest-to-bar Pull-ups (20/10lbs)
Row 250m
6 x Thrusters (115/85lbs)
6 x Chest-to-bar Pull-ups (20/10lbs)

Post scores to comments.

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06.12.2013

By Samy Daghir / June 12, 2013 / 4 Comments

Warm- up Drills
I. Run 800m
II. 9 Fundamentals x 5 reps each
III. Individual Mobility

Impact/Focus: Squat Optional
Its been a rough week thus far, so if you don’t feel that you can accurately max out on a lift, find a heavy three or five rep max.

Squat of choice today should be the lift you feel you are the weakest at technically, not necessarily strength wise. This will be Overhead Squats for many (most) of you.

Squat variation of athletes choice x 1RM

Post loads to comments.

“Intervals MetCon”
Complete four rounds of the following for reps
:30s x Max Rep Hang Power Snatch (95/ 65)
:15s x Rest
:30s x Max Rep Jumping Slam Balls (40/20)
:15s x Rest
:30s x Max Rep “American” Kettlebell Swings (32/ 24)
:15s Rest
:30s x Max Double Unders
Rest One Minute

Post total reps/scores to comments.

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06.11.2013

By Samy Daghir / June 11, 2013 / 12 Comments

Warm-up Drills
I. Speed Rope x 2:00
II. 2 rounds of
5 x Ring Rows
:15 x Handstand Hold (or 2 wall walks)
10 x Hindu Push-ups
10 x Wall Squats
III. Mobility

“Trust Tree”
Complete for time
500m Row (Avg Wattage)
30 x Burpee Muscle-ups
Row 500m (Avg Wattage)

Post scores to comments.

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06.10.2013

By Samy Daghir / June 10, 2013 / 5 Comments

Warm-up Drills
I. Run 400m
II. 2 Rounds of
7 x Deadhang Pull-ups
7 x Burpees
7 x KB Swings (24/16kg)
7 x Slam Ball Cleans (40/20lbs)
III. Mobility

Impact/Focus: Deadlift 1-1-1-1-1RM
Warm-up as necessary (3-5 sets), then work up to a new 1RM Deadlift

Deadlift x 1-1-1-1-1RM

Post loads to comments.

“Horseshoes and Hand Grenades”
Within a 20:00 min time cap, complete the following for time
Row 200m
21 x DB Thrusters (50/35lbs)
21 x Burpees
Row 200m
18 x DB Thrusters (50/35lbs)
18 x Burpees
Row 200m
15 x DB Thrusters (50/35lbs)
15 x Burpees
Row 200m
12 x DB Thrusters (50/35lbs)
12 x Burpees

Post scores to comments.

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06.07.2013

By Samy Daghir / June 7, 2013 / 7 Comments

Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
1 x Rope Climb
4 x Turkish Get-ups (24/16kg)
6 x Burpees
8 x KB Swings (24/16kg)
III. Mobility

“Masterpiece Theater”
For Time
400m Sandbag Portage
20x Pull-ups
25x Wall Ball (20/14lbs)
20x Squat Jumps (95/65lbs)
25x KB Swings (32/24lbs)
20x Box Jumps (24/20”)
25x Sumo Deadlift High Pull (95/65lbs)
20x Thrusters (95/65lbs)
400m Sandbag Portage

Post scores to comments.

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06.06.2013

By Samy Daghir / June 6, 2013 / 7 Comments

Warm-up Drills
I. Run 800m
II. 3 rounds of
5 x Deadlift
5 x Hang Clean
5 x Hang Snatch
III. Mobility

Impact/Focus: Clean/Snatch EMOTM
Warm up as necessary before completing 2 reps at the top of every minute for 8:00 with your olympic lift of choice.

I. Clean (Power or Squat)
II. Snatch (Power or Squat)

“Little Lynn Can Stay But Monica Has to Go”
Complete for time
Run 400m
7-5-3 reps of
-Push Jerk (Bodyweight)
-Muscle Ups
-Thrusters (Bodyweight)
Run 200m

Post scores to comments.

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06.05.2013

By Samy Daghir / June 5, 2013 / 5 Comments

Warm-up Drills
I. Run 800m
II. 15-12-9 reps of
Push Ups
Hollow Rocks
Air Squats
III. Mobility

Impact/Focus: Weighted Pull/Chin-ups 5-3-3-1-1
Warm up as necessary before working through one of the following options:

Weighted Pull/Chin-ups 5RM-3-3RM-1-1RM

I. 5RM, 3RM and 1RM Weighted Pull/Chin-up
II. 5 sets band assisted Pull/Chin-ups x Max Reps
III. Pull/Chin-up Negatives

Post scores to comments.

“Respek II”
For time
40-30-20-10 reps of
Wallball (20/14lbs)
American KB Swings (24/16kg)
GHD/Abmat Sit-ups

Post scores to comments.

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06.03.2013

By Samy Daghir / June 3, 2013 / 4 Comments

Warm-up Drills
I. Run 400m
II. 2 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
II. Mobility

Impact/Focus: Back Squat & Front Squat 1RM
Warm-up sets and reps as individually needed.
Back Squat Sets: 3-2-1-1-1RM
Front Squat Sets: 2-2-1-1-1RM

Post loads to comments.

“Distilled”
For time
Row 30kcal
20 x Box Jumps (28/24’’)
50 x Handstand Push-ups (X-Rom)
40 x Toes-to-Bar (Strict)
30 x Shoulder-to-Overhead (135/95lbs)
20(10R/10L) x Barbell Walking Lunges (Front Rack: 135/95lbs)

Post scores to comments.

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05.31.2013

By Samy Daghir / May 31, 2013 / 4 Comments

Warm-up Drills
I. Row 750m (Power Curve Refinement Effort)
II. 10-8-6 reps of
Hollow Rocks (2ct)
Medicine Ball Cleans (20/14lbs)
Hindu Push-ups (2ct)
III. Mobility

Impact/Focus: Pull-up/Rope Climb/Muscle-up Tests
Against a 12:00 Running Clock Choose 1-3 Deadhang Pull-up/Muscle-up Month tests to attempt a personal record.

Weighted Deadhang Pull-up 1RM
L-sit Pull-ups Max Reps
Deadhang Pull-ups Max Reps
Deadhang to Freestyle Pull-ups Max Reps
Freestyle Pull-ups Max Reps
Max Rope Climb Ascents x 5:00 (Freestyle)
Max Rope Climb Ascents ‘Unbroken’ (CFGS)
Weighted Muscle-up 1RM
Deadhang Muscle-ups Max Reps (false grip)
Freestyle Muscle-ups Max Reps

Post scores to comments.

“Warm Shadows”
5 Rounds of (3:00 AMRAP x 1:00 Rest)
12 x Wallball (20/14lbs)
6 x KB Snatch H2H (24/16kg)
Then…
8 x Reverse Wallball (20/14lbs)
10 x American KB Swings (32/24kg)

Post scores to comments.

Skill Development
Choose one of the following for 4-7 Quality Rounds
I. 3 x L-sit Pull-ups
II. 3 x Strict Toes-2-Bar + 1 x Deadhang Chin-up
III. 3 x Knees-2-Elbows (Strict) + 1 x Deadhang Chin-up
IV. 5 x Laying Leg Raises + 1 x Pull-up Deadhang Mod (Manual Resisted Negatives if Applicable)

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