WOD & Blog
Happy Birthday Coach Samy!
ANNOUNCEMENTS:
– Our August On-Ramp starts Tuesday August 2nd at 6pm. Tell your friends!
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
:15 x Ring Support
5 x Pull-ups
10 x Abmat Sit-ups
III. Mobility
Impact/Focus: Muscle-ups
Select from the following for Muscle-up training options based on skill competency:
I. Kipping Muscle-ups 4-4-4-4-4
II. Strict Muscle-ups 2-2-2-2-2
III. Transitions 8-8-8-8-8
IV. Supersets 7-7-7-7-7 of
Pull-ups + Ring/Static Dips
Post training to comments.
“Pemdas”
Complete 4 rounds, each individually timed with 1:00 rest between rounds.
12 x Renegade Rows
24 x GHD Sit-ups
48 x Double unders
Post times to comments.
Skill Development
For quality
3 x 15 Back Extensions
Happy Birthday Coach Samy!
ANNOUNCEMENTS:
– Our August On-Ramp starts Tuesday August 2nd at 6pm. Tell your friends!
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
:15 x Ring Support
5 x Pull-ups
10 x Abmat Sit-ups
III. Mobility
Impact/Focus: Muscle-ups
Select from the following for Muscle-up training options based on skill competency:
I. Kipping Muscle-ups 4-4-4-4-4
II. Strict Muscle-ups 2-2-2-2-2
III. Transitions 8-8-8-8-8
IV. Supersets 7-7-7-7-7 of
Pull-ups + Ring/Static Dips
Post training to comments.
“Pemdas”
Complete 4 rounds, each individually timed with 1:00 rest between rounds.
12 x Renegade Rows
24 x GHD Sit-ups
48 x Double unders
Post times to comments.
Skill Development
For quality
3 x 15 Back Extensions
ANNOUNCEMENTS:
– Our August On-Ramp starts Tuesday August 2nd at 6pm. Tell your friends!
Warm-up Drills
I. Run 400m
II. 2 rounds of
5 x Snatch Grip Deadlift
5 x Barbell Row
5 x Back Squat
5 x Power Snatch
5 x Overhead Squat
III. Mobility
Impact/Focus #1: Snatch Complex
Warm up as needed (3 sets x 5 reps) before working to achieve the highest weight for the following snatch complex.
Power Snatch + 2 x Overhead Squat
Post loads to comments.
Impact/Focus #2: Weighted Walking Lunges
Warm-up x 2 sets
Athletes will have 4 attempts to move the heaviest load for 10 steps of walking lunges.
10 steps x Walking Lunges (Front Rack)
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
Manchester Christian Church is partnering with New Hampshire Fisher Cats to provide thousands of backpacks filled with school supplies to under-resourced students in city of Manchester. Last year over 3,400 backpacks were distributed. We are looking to collect the following supplies:
Ruler
Pencil Sharpener
Pack of Ballpoint Pens
Pocket Folder
Glue Stick
Pack of Pencils
Pack of Notebook Paper
Colored Pencils
One Subject Spiral Notebook
Scissors
Toothbrush (single or orignial packaging)
Toothpaste
Approximate total cost – $15-$20.”
I have filled a couple backpacks to get a good idea of the cost and as you can see I filled 1 bag for less than $9.00!! ($8.35 to be exact!) we have a goal of filling 30 bags before the weeks end. Without a doubt I know we can do this! -Coach Ashley
ANNOUNCEMENTS:
– Our August On-Ramp starts Tuesday August 2nd at 6pm. Tell your friends!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
:15 Handstand Hold
10 x Hindu Push-ups
10 x Hollow Rocks
III. Mobility
“Skittle Pox”
Complete for time
20-15-10 x Handstand Push-ups
60-40-20 x Row (Calories)
Post times to comments.
Impact/Focus: Midline EMOTM
Complete the following movements every minute on the minute for 12:00, completing 3 rounds of each movement.
Minute 1: :40 x Abmat Sit-ups
Minute 2: :40 x Plank Hold (Low Rings)
Minute 3: :40 x Plank Hold (Left)
Minute 4: :40 x Plank Hold (Right)
Skill Development
Mobilize
Image: Josh running a 9k with a vest in 49:16! H#!! yes!!
Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility
Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload. Increase weight each set, working towards a 5, 3, and 1-rep functional max for the day.
Front Squat 5-5rm-3-3rm-1-1rm
Post rep records to comments.
“Cherry Pomegranate Returns”
Complete as many rounds/reps as possible in 12:00 of
6 x Power Cleans (155/105lbs)
9 x Toes-2-Bar
12 x Box Jumps (24/20”)
Post scores to comments.
Skill Development
I. CFNE Bulletproof Shoulders Regimen:
1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R)
2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R)
3. Scap Push-ups (15 reps)
4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
6. Rotator Cuff Isolation (15 reps R + 15 reps L)
II. Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Congratulations to our July on-ramp graduates Mark and Dino. Please welcome them to our community! They’ll be slaying workouts along side you soon.
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
25ft x Waiters Walk
10 x Suitcase Deadlift (5L/5R)
10 x Sumo Deadlift High Pull
III. Mobility
Impact/Focus: Sumo Deadlift
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Sumo Deadlift.
Sumo Deadlift 5-5-5-5-5
Post loads to comments.
“A Nabisco Treat”
Complete 5 rounds (:30 Work/:15 Rest) for max reps at each station.
Overhead Squat (95/65)
Push-ups
Lunges
Abmat Sit-ups
Rest 1:00
Post total reps per movement to comments.
Read More
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
:15 x Ring Support
5 x Ring Rows
10 x Thrusters (45lbs)
III. Mobility
“Fran”
21-15-9 reps for time of
Thruster (95/65lbs)
Pull-ups
Notes: Compare to 06.02.2015 linked HERE.
Post times to comments.
Skill Development: Row Intervals
Complete the following row intervals.
Row 500m
Rest 1:00
Row 400m
Rest 1:00
Row 300m
Rest 1:00
Row 200m
Rest 1:00
Row 100m
Post times to comments.
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Congratulation to Jeff for completing the Runner’s World Classic this past weekend. This involved him completing a 5K and 10K on Saturday, and then a half marathon on Sunday. What an accomplishment, we’re proud of you.
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Deadlift (45lbs)
5 x Barbell Row
5 x Power Clean
5 x Press
III. Mobility
Impact/Focus #1: Power Clean Singles EMOTM
Warm-up as needed before completing the following workload every minute on the minute for 10:00.
1 x Power Clean
Notes: Athletes should increase weight for as long as possible.
Post loads to comments.
Impact/Focus #2: Barbell Row
Warm up as needed before completing the following workload for Barbell Row.
Barbell Row 5-5-5-5-5-5
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
Skill Development
Mobilize and prepare for Thursday’s glory!
Warm-up Drills
I. Run 200m
II. 9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus: Ring Dips
Warm-up as needed (3 sets x 5 reps) before working through your current level of progression with ring dips.
Part I
I. Weighted Ring Dips 5-4-3-2-1
II. Ring Dips 5-5-5-5-5
III. Modified Ring/Static Dips 5-5-5-5-5
Post scores to comments.
“Metabolic Conditioning”
For time
Run 800m
Then…
3 rounds of
10 x Power Snatch (95/65lbs)
15 x Wallball (20/14lbs)
Run 200m
Then…
50 x V-ups
50 x GHD/Abmat Sit-ups
Post scores to comments.
Skill Development
I. CFNE Bulletproof Shoulders Regimen:
1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R)
2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R)
3. Scap Push-ups (15 reps)
4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
6. Rotator Cuff Isolation (15 reps R + 15 reps L)
II. Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
10 x Wallball (20/14)
10 x Hollow Rocks
10 x Walking Lunges
III. Mobility
Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before working to establish a 3-rep maximum for Front Squat.
Front Squat 3-3-3-3-3RM
Post loads to comments.
“Ruminant”
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of
Push Press (115/75)
Slamball (40/20)
Post times to comments
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