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WOD & Blog

Wednesday 04.20.2022

By Samy Daghir / April 20, 2022 / 2 Comments

Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamics
III. Mobility

Impact/Focus: Handstand Strength & Conditioning
7 Rounds, on the 2:00 athletes will work through the following Skills & Drills

Rounds 1 & 2 (on the 2:00) Select from the following:

Developing Inversion Confidence for foundation skill athletes with
Stink Bug Holds or Wallwalks.

Or… Warm Up for Balance and Positional aspects of the Handstand/Handstand Push-up with
Kick-up Practice, Shoulder Taps, Straddle-Up Skills & Single Arm Balance against the Wall

Rounds 3 through 7 (on the 2:00) Select from the following :

I. 1-2 x Wall Walks
II. 1 x Kick-up & 1 x Negative Handstand Push-up
(2-3 Reps of the above per interval w/ slow, controlled descents)
III. 5 x Kipping or Scaled Handstand Push-ups
IV. 3 x Strict Handstand Push-ups
I. 20ft Handstand Walk

Post scores to comments.

“Pythagorish”
Complete as many Rounds/Reps as possible in 12:00 of

5 x Handstand Push-ups or 10ft HS Walk
10 x Toes-to-Bar
15 x American KB Swings (24/16kg)

Notes: HSPU’s/HS Walks scale to 2 x Wallwalks or 40ft x Bear crawl per round. Toes-to-Bar may substitute in Hanging Knee Raises or Supine Leg Raises today at 1:1 reps. Scale weight as needed for the KB Swings.

Post scores to comments.

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Tuesday 04.19.2022

By Samy Daghir / April 19, 2022 / 2 Comments
Tim showing off, Alex misses the show to change weights and commence her own Barbell Complex. Yesssss!

Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling Series
III. Dynamics & Mobility
*Squat, Front Rack, Hammy & IT Band Emphasis.

Impact/Focus: Back Squat “Manion” Primer Week 5
5:00 x Back Squat Warm-up with sets building to intended starting weight.

Then…
Every 2:30 work through the following sets, climbing weight as able:
Back Squat 5-5-5-5+ (climb weight across sets)

Post scores to comments.

“Tabata Waterlogged”
Complete the following for max kcal/reps

Row (kcal) x
8 Rounds of (:20 work x :10 rest)

Rest 1:00

Alternating Movements
Ring Rows & Abmat Sit-ups
16 Rounds of (:20 work x :10 rest)

Rest 1:00

Alternating Movements
Air Squats & Push Press (75/55lbs)
16 Rounds of (:20 work x :10 rest)

(Rest 1:00)

Bonus: Finish with
Row (kcal) x
8 Rounds of (:20 work x :10 rest)

Post scores to comments.

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Monday 04.18.2022

By Samy Daghir / April 18, 2022 / 0 Comments
FUNBELLS! (WELCOME BACK DAN!!!!)

Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling Series
III. Dynamics & Mobility
*Squat, Front Rack, Overhead Mobility Emphasis.
*Armbar Stretch, KB Sink Drill, Lax Ball w/ test+re-test PVC Pass Throughs

Impact/Focus: Power Snatch 8 x 2
Warm-up Sets/Reps x 5 Minutes
(1-3 rep sets building to working weight)

Every :75 x 8 Rounds of the following
2 reps x Power Snatch

Notes: Maintain the same working weight across sets. Reference weights from last week, attempt to meet or exceed the best weight lifted for all sets and reps today.

Post scores to comments.

“Ramparts”
For time
Run 800m
Then…
5 Rounds for time of
15 x Medicine Ball Cleans (20/14lbs)
12 x Push-ups
Then…
Run 400m

Post scores to comments.

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Friday 04.15.2022

By Samy Daghir / April 15, 2022 / 1 Comment
The 515 displaying some serious up’s…

Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling Series
III. Dynamics & Mobility
*Squat, Front Rack, Overhead Mobility Emphasis.

Impact/Focus: Barbell Complex EOMOTM
Establish the best possible weight for the following weightlifting complex.

Complete 7 Rounds, each on a 2:00 timer (14:00 total).
1 x Power Clean
1 x Front Squat
1 x Back Squat
2 x Back Rack Lunges

Post scores to comments.

“Graceful Application”
Complete 7 Rounds for time of
7 x Clean & Jerk (135/95lbs)
10 x Bar Facing Burpees

Post scores to comments.

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Thursday 04.14.2022

By Samy Daghir / April 14, 2022 / 0 Comments
Godsman-y, Danielle-y, Benny, Samy & Bethany Doing a bit of Chain Gang Presses… YYYYYESSSSS!

Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamics
III. Mobility

Impact/Focus: Pull-up + Rings Primer LP
Warm-up with
A. 2 Rounds of prep sets of
:10 x Active Shoulders Hang from Bar/Rings
+
:10 x Ring Support

OR

B. 2 Rounds of
5 to 10 reps of
Scap Push-ups
+
Scap Pull-ups

Then…
Complete 5 Rounds, each versus a :90 timer

Pull-up Task + Ring Dip Task

Notes: Tasks are A,B,C,D options on the whiteboard and athletes will be selecting based on their recent training progress with Pull/Push gymnastic movement proficiency and strength development. Example: 3 x Pull-ups + 3 sets of Ring Support x :10 + Ring Depth x :10.

Post scores to comments.

“Corrective Measures”
Complete the following for time
Run 400m
21 x Ring Dips
21 x Pull-ups
Run 400m
15 x Ring Dips
15 x Pull-ups
15 x Ring Dips
15 x Pull-ups
Run 400m
9 x Ring Dips
9 x Pull-ups
9 x Ring Dips
9 x Pull-ups
9 x Ring Dips
9 x Ring Rows
Run 400m

Notes: Scaling for movements will be 1:1 today, additional scaling details or formats will be provided during the Whiteboard brief. Rx+ is 15, 12 & 9 reps respectively for Muscle-ups in place of Ring Dips and Pull-ups.

Post scores to comments.

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Wednesday 04.13.2022

By Samy Daghir / April 13, 2022 / 2 Comments
HAPPY BIRTHDAY ANNE!!!!!!

Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamics
III. Mobility

Impact/Focus: Dumbbell Strength & Conditioning
5:00 x Dumbbell Press & Push Press warm-up with sets building to intended starting weight.

Then…
Every :90 x 7 Rounds work through the following sets, climbing weight as able:
3 x Dumbbell Press
+
5 x Dumbbell Push Press

Post scores to comments.

“Weather Whiplash”
5 Rounds for time of

15-12-9-6-3 x Deadlift (225/155lbs)
15 x GHD Sit-ups
40 x Double-unders

Notes: Scale to 20 x Abmat Sit-ups, 80 x Single-unders, and adjusted Deadlift weight as needed.

Post scores to comments.

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Tuesday 04.12.2022

By Samy Daghir / April 12, 2022 / 1 Comment
Team Anne & Kerri smashing through some Clean & Jerks this past weekend during the Comp. YESSSS!

Warm-up Drills
I. Run 400m or Row 2 minutes
II. 2 Rounds of
10 x Hollow Rocks
10 x Air Squat
10 x Down Dog to Seal Stretch
III. 2 Rounds of
10 x PVC Pass Throughs
:30 x Lax Ball Chest and Shoulders
II. Dynamics & Mobility
*Armbar Stretch, KB Sink Drill, Lax Ball w/ test+re-test PVC Pass Throughs

Impact/Focus: Power Snatch 6 x 3
Warm-up Sets/Reps x 5 Minutes
(1-3 rep sets building to working weight)

Every 2:00 x 6 Rounds of the following
3 reps x Power Snatch (75-85%)
(Maintain the same working weight across sets)

Post scores to comments.

“Dynamo”
Complete as many Rounds/Reps in 12:00 of
7 x Power Snatch (95/65lbs)
12 x Box Jump Overs (24/20”)
Row 20/14kcal

Post scores to commnts.

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Monday 04.12.202

By Samy Daghir / April 11, 2022 / 1 Comment
The Crew was amazing at the Two Peas in a Pod competition this past weekend! HELLLLLLLYESSSSSSS Bethany & Heidi, Anne & Kerri, Bibiana & Arden, and Jeremy & Craig! (support Peas also pictured).

Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling Series
III. Dynamics & Mobility
*Squat, Front Rack, Hammy & IT Band Emphasis.

Impact/Focus: Manion Primer Week 4
Warm-up sets/reps of Back Squat, building to starting weight & short technique running drills/mobility for running.
Then, 4 Rounds, on the 4:00 of

Run 200 to 400m
Back Squat x 10 Reps

Notes: Climb weight across sets, attempt to beat the best set of 7 reps from last week for the first three rounds. Perform the final round at 135/95lbs.

Post scores to comments.

“Stress Inoculation 22.1”
Complete for time vs. a 15:00 Time Cap

5-10-15-20-25 reps of

Wallball (20/14lbs)
Toes-to-Bar
American KB Swings (32/24kg)

Notes: Scale height or weight of Wallball Shots, Toes-to-Bar may sub to Hanging Knee Raises or Supine Leg Raises. Rx+ complete rounds to 30 & 35 respectively.

Post scores to comments.

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Friday 04.08.2022

By Samy Daghir / April 8, 2022 / 1 Comment
Luke & Will helping Grant stay frosty for an assault on 22.2.

Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling Series
III. Dynamics & Mobility
*Squat, Front Rack, Overhead Mobility Emphasis.

Impact/Focus: Barbell Complex EOMOTM
Establish the best possible weight for the following weightlifting complex.

Complete 7 Rounds, each on a 2:00 timer (14:00 total).
1 x Full Clean
1 x Front Squat
1 X Push Jerk/Split Jerk

Notes: 1 x Power Clean + 2 x Front Squats + 1 x Push Jerk/Split Jerk is a viable substitution complex.

Post scores to comments.

“Unstill Stoicism”
Complete 4 Rounds for time

7 x Muscle-ups
7 x Shoulder-to-Overhead (135/95lbs)
21 x Air Squat

Notes: Scale Muscle-ups to 10 x Chest-to-Bar or 12 x Chin-over-Bar Pull-ups for today’s training. Scale load on the overhead movement as needed.

Post scores to comments.

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Thursday 04.07.2022

By Samy Daghir / April 7, 2022 / 0 Comments
McKenzy hitting some Chest to Bar Pull-ups, YESSSSS!

Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling Series
III. Dynamics & Mobility

Impact/Focus: Turkish Get-up Times
Warm-up as needed before working through the following task per intervals shown below. Athletes may increase weight across sets as needed, note starting and finishing weights with reps completed for scoring.

3 Rounds of 3:00 work x 1:00 rest to complete the following
20 x Turkish Get-ups
*alternate arms each rep, 10 reps total per side

Post scores to comments.

“Squamous Cell Gauntlet”
10/10 x 1-arm Dumbbell Thruster (alt.R&L)
20 x 1-arm DB Overhead Lunges
30/30 x Mountain Climbers
40 x Medball Clean + Slamball
50 x 1-arm DB Snatch (alt.R&L)
40 x Jumping Slamball
30/30 x Mountain Climbers
20 x 1-arm DB Overhead Lunges
10/10 x 1-arm Dumbbell Thruster (alt.R&L)

*Finish with a Bear Crawl with Medicine Ball Push x 100ft

Notes: Don’t panic, it will be both spicy and sweet; scaling options and Rx+ will be covered during the whiteboard brief and movement(s) review and instruction. 50/35lbs for Dumbbell assignments. 10/10 = 20 reps total, 10 per side. 30/30 = 60 reps total, 30 – per side.

Post scores to comments.

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