WOD & Blog

05.26.2016

By Samy Daghir / May 25, 2016 / 2 Comments

IMG_9024Image: Congratulations on earning your Bachelor’s Degree, Sandhammer!

UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”. We will be running heats starting at 10 & 11:00AM ONLY. Please plan to arrive early to warm up appropriately.

Warm-up Drills
I. Run 800m
II. Coaches Choice
III. Mobility

Impact/Focus: Weighted Static Dips
Based on you current level of progression complete ONE of the following options.

I. Weighted Dips 8-8-5-5-3-3-1-1
II. Static Dips 8-8-5-5-3-3-1-1
III. Banded Static Dips 5-5-5-5-5-5-5

Notes: The first two sets of each option are unloaded or scaled bodyweight warm-up sets.

Post scores to comments.

“Spectre”
Complete for time
Row 50kcal
40 x Toes-to-bars
30 x Single Dumbbell Thruster (50/35)
20 x Windshield Wipers (95/65)
10 x Hang Power Cleans (95/65)
200ft Bear Crawl (around 4 red tape poles)

Notes: This workout will have a 22:00 time cap.

Post times to comments.

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05.25.2016

By Samy Daghir / May 24, 2016 / 3 Comments

IMG_9024Image: Congratulations on earning your Bachelors Degree, Sandhammer!

UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”. We will be running heats starting at 10 & 11:00AM ONLY. Please plan to arrive early to warm up appropriately.

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

Impact/Focus #1: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squat, working towards a challenging or single repetition record weight.

Front Squat 5-4-3-2-1

Post loads to comments

Impact/Focus #2: Push/Split Jerk
Warm up as needed with 3 sets of 3 reps, increasing in load, before completing the following workload of Push/Split Jerk.

Push/Split Jerk 3-3-3-3 (80% 1RM)

Notes: Use data referenced from 05.11.2016.

Post loads to comments

“Camping’s In-Tents”
Complete as many rounds/reps as possible in 10:00 of
10 x Power Snatch (75/55lbs)
30 x Double unders

Post rounds/reps completed to comments.

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05.24.2016

By Samy Daghir / May 23, 2016 / 5 Comments

IMG_4028UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”. We will be running heats starting at 10 & 11:00AM ONLY. Please plan to arrive early to warm up appropriately.

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
2 x Turkish Get-ups
10 x KB Swings
25ft Waiters Walk
III. Mobility

Impact/Focus: Turkish Get-ups
Warm up as needed (3 sets x 3 reps per arm) before completing the following workload.

Turkish Get-up 1-1-1-1-1-1RM (L+R=1 rep)

Post loads to comments.

“No Way Out”
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of
Pull-ups
Burpees (6″target)

Notes: Rx+ = Chest-2-Bar Pull-ups or Weighted Pull-ups (20/17.5/14lbs)

Post scores to comments.

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05.23.2016

By Samy Daghir / May 22, 2016 / 6 Comments

Screen Shot 2016-05-22 at 9.48.17 PMImage: Amoskeag RFC vs Fort Drum Rangers in Honor and Memory of Special Forces Medical Sargeant Kyle Warren, who made the ultimate sacrifice for his country on July 10th, 2010. Link Event Details and Meaning HERE.

UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”. We will be running heats starting at 10 & 11:00AM ONLY. Please plan to arrive early to warm up appropriately.

Warm-up Drills
I. Run 800m
II. 2 rounds of
5 x Deadlifts (Barbell)
5 x Cleans (Barbell)
5 x Push Jerks (Barbell)
5 x Back Squat (Barbell)
III. Mobility

Impact/Focus: Back Squat 5-5-5 (Wk7)
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 04.04.2016

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10lbs more than previous week)

Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Saving Grace”
Complete for time
Row 1000m
30 x Clean & Jerk (135/95lbs)
75 x GHD Sit-ups

Notes: Compare scores to 05.26.2015

Post times to comments.

Skill Development
I. 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.
II. CFNE Bulletproof Shoulders (Demo HERE)

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05.20.2016

By Samy Daghir / May 19, 2016 / 4 Comments

FullSizeRender (4)UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”. We will be running heats starting at 10 & 11:00AM ONLY. Please plan to arrive early to warm up appropriately.

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
:15 x Handstand Hold
10 x Hollow Rocks
10 x KB Deadlift
III. Mobility

Impact/Focus: Deadlift (Wk 6)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 04.08.2016 linked HERE.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10 lbs more than previous week)

Notes: Use your previously established Deadlift 5RM to determine loads for today. We will continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most from our programming.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Sisyphus’s Climb”
Against a 12:00 clock, climb as high in the ascension ladder as possible, increasing by 3 reps every round (3, 6, 9, 12…) of.

Handstand Push-ups
Toes-2-Bar

Post total reps completed to comments.

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05.19.2016

By Samy Daghir / May 18, 2016 / 2 Comments

Screen Shot 2016-05-18 at 10.56.24 PMUPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: 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 (Back Rack)

Post loads to comments.

“Black Silkies”
Complete as many Rounds/Reps as possible in 6:00 of
12 x KB Snatch (6R/6L@24/16kg)
12 x Pull-ups
30 x Double-unders
Rest 2:00
Complete as many Rounds/Reps as possible in 4:00 of
6 x KB Snatch (3R/3L@24/16kg)
6 x Pull-ups
15 x Double-unders

Post scores to comments.

Skill Development
I. 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.
II. CFNE Bulletproof Shoulders (Demo HERE)

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05.18.2016

By Samy Daghir / May 17, 2016 / 4 Comments

FullSizeRender-39UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Hang Clean
Warm up as needed (3 sets x 3 reps) before working to establish a 2 rep maximum for Hang Clean.

Hang Clean 2-2-2-2-2

Post loads to comments.

Impact/Focus #2: Overhead Squat
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Overhead Squat.

Overhead Squat 2-2-2-2-2 (work to 90% 1RM)

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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05.17.2016

By Samy Daghir / May 16, 2016 / 1 Comment

Screen Shot 2016-05-16 at 9.56.21 PMUPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Power Snatch Triples
Warm-up with 3 sets of 3 reps each before working through the following:

Power Snatch 3-3-3-3-3

Notes: Work as close to 85% of 1RM as possible. Reps are touch and go today. Get some, freaks.

Post scores to comments.

“First Ascents”
5 Rounds for time of
2 x Rope Climbs
15 x GHD Sit-ups
Run 200m

Post scores to comments.

Skill Development
I. 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.
II. CFNE Bulletproof Shoulders (Demo HERE)

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05.16.2016

By Samy Daghir / May 15, 2016 / 5 Comments

13220960_1065167116862620_8561606268837388737_nUPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat (Wk6)
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 04.04.2016

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10lbs more than previous week)

Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today. We continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most from our programming.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“A Barbell Humbler”
Complete as many rounds as possible in 10 minutes of
5 x Thruster (95/65lbs)
7 x Hang Power Clean (95/65lbs)
10 x Sumo Deadlift High-Pull (95/65lbs)

Post rounds/reps completed to comments

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05.13.2016

By Samy Daghir / May 12, 2016 / 2 Comments

FullSizeRender-38

Congratulations to Smiley Mike on his first ring muscle-up on Thursday!

UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
10 x SDLHP (24/16)
10 x Hollow Rocks
10 x Walking Lunges
III. Mobility

Impact/Focus: Deadlift
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 04.08.2016 linked HERE.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10 lbs more than previous week)

Notes: Use your previously established Deadlift 5RM to determine loads for today. We will continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most from our programming.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“GOFAI”
Complete 20-16-12-8-4 reps for time of
Push Press (115/85)
Walking Lunges (Back Rack)

Post times to comments.

Skill Development
Slay GOATs and Mobilize!

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