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WOD & Blog

Tuesday 08.25.2020

By Samy Daghir / August 25, 2020 / 3 Comments

Warm-up Drills
I. Run 400m
II. 2 Rounds of
5 x Pull-ups or Ring Rows (Deadhang)
10 x Push-ups
15 x Air Squats (Bench/Wall Therapy)
III. Mobility & Yoga Poses

Notes: Front Squat movement mobility emphasis, Front Rack mashing (barbell), Squat hold with weight x 1:00, Couch stretch for hip flexors, etc…

Impact/Focus: Front Squat Doubles EMOTM
Every minute on the minute, for 8 minutes total complete sets of 2 x Front Squats, climbing in weight as heavy as able with form adherence to points of performance for this movement.

Every :60 x 8 Rounds
Front Squat x 2 reps (climbing weight; 60-65% of a 1RM to start)

Notes: Front Squat 1RM was established most recently on 07.27.2020 linked HERE.

Post scores to comments.

“Contact Front”
Complete for time
Run 400m
3 x Rope Climbs
15 x Thrusters (75/55lbs)

Run 400m
2 x Rope Climbs
12 x Thrusters (75/55lbs)

Run 400m
1 x Rope Climbs
9 x Thrusters (75/55lbs)

Notes: Subbing Pull-ups = 15-12-9 reps respectively per round, subbing Ring Rows is 21-15-9 reps per round. Adjust weights for thrusters or substitute dumbbells in as necessary.

Post scores to comments.

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Monday 08.24.2020

By Samy Daghir / August 24, 2020 / 3 Comments

Warm-up Drills
I. Run 400m or Row 500m
II. 2 Rounds of
7 x Power Snatch
7 x Overhead Squat
10 x Reverse Lunges in Place (5L+5R)
III. Dynamic Drills
IV. Mobility & Yoga Poses

Notes: Special Emphasis on Overhead Mobility ie Anterior Shoulder, Compartment, and Pec Minor. Mash Tri’s.

Impact/Focus: Technique & Warm-up EMOTM
Every minute on the minute for 7-10 rounds complete the following with empty bars through light warm-up weights to emphasize and refresh movement points of performance.

Power Snatch x 2-5 reps @ light to moderate weight

Notes: Special Emphasis on Overhead Mobility ie Anterior Shoulder, Compartment, and Pec Minor. Mash Tri’s.

Notes: Special Emphasis on Overhead Mobility ie Anterior Shoulder, Compartment, and Pec Minor. Mash Tri’s.

Complete this benchmark WOD for time as follows
30 x Snatch (135/95lbs)

Notes: This may be a Full Snatch or Power Snatch movement. Scale weight to that which they may execute with intensity and a target time of 10 minutes or less. Take good notes and log your scores for reference as this is a benchmark WOD we will be seeing again. Get some, ninjas!

Post scores to comments.

Post WOD recovery METCON:
2 Rounds for time of
Row 500m
15 x Deadhang Pull-ups or Ring Row
25 x Air Squat

Post scores to comments.

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Friday 08.21.2020

By Samy Daghir / August 21, 2020 / 3 Comments

Warm-up Drills
I. R0w 500m or Run 400m
II. Movement Series
– 2 Rounds of –
7 x Deadlift
7 x Power Clean
7 x Push Press
10-15 x Hollow Rocks
III. Mobility & Yoga Poses

Notes: Special Emphasis on Front Rack Mashing and Mobility, Anterior Shoulder/Compartment, and Dip/Pressing ROM.

Remedial Drill of the Day: Lunge as slow :02+ Negatives with light weight from 24/20” box @ 2-3 sets of 6 reps per leg.

Impact/Focus: Power Clean Heavy Singles
Warm-up as needed before completing the following Power Clean every :75 seconds for 9 Rounds as shown below. See notes for additional weight/loading guidelines.

Every :75 seconds, with 4 Rounds @2 x reps per set + 6 Rounds @ 1 x rep per set; work to establish a heavy single rep on the day or a one rep maximum.

Power Clean x 2-2-2-2

Power clean x 1-1-1-1-1-1 (establish 1RM)


  • Build across sets of 2 reps (the first four intervals) to target an individually determined ideal weight to begin working through the subsequent 6 Rounds of heavy single rep intervals.
  • Today’s training carries points of performance to emphasize for movement and capacity development with the Power Clean (covered during the whiteboard brief).
  • There is an additional note of specificity in today’s training which alludes to an upcoming Benchmark “Elizabeth” test among other similarly designed fitness training/benchmark tasks.

Post scores to comments.

“Sprinter Splinter”
Complete 6 Rounds for time of
Run 100m
8 x Hang Power Clean (95/65lbs)
12 x Ring Dips


  • The Hang Power Clean today should be significantly lighter in the metcon than the Power Clean from the floor was trained in the Impact/Focus.
  • Scaling Dips to a modified movement or the Hang Power Cleans to lighter weights will still be a 1:1 repetition adjustment.
  • Rx+ may increase the Barbell Load to 135/95lbs, complete the Ring Dip sets unbroken, and double each rounds’ run distance to 200m.
  • There is a time cap on scaled, Rx, and Rx+ training today at 12:00 (soft time cap) and 15:00 (hard time cap).
  • Athletes concerned about having a tough time completing half or more of the assigned workload at the time cap will adjust the format of the WOD today to 4 Rounds for time.

Post scores to comments.

Skill Development
Complete for Quality and Movement practice
4-7 Rounds of
1 x Rope Climb or Scaled option substitute
6 x DB/KB Snatch-to-Reverse Turkish Get-up
(3 per arm, alternate sides or switch after each side completes it’s three reps)

Ring Drill Bonus: 10 x Skin the Cats or 5 x Pull to Inversion on the Rings.

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Thursday 08.20.2020

By Samy Daghir / August 20, 2020 / 1 Comment

Warm-up Drills
I. ROMWOD: “Beastmaster”
Link found HERE.
**Runtime 14 minutes**
– Lizard
– Seated Straddle
– Half Seated Frog
– Frog
– Single Leg Forward Fold
II. Run 400m or Row 500m
III. Mobility of Choice x 3-5:00

Impact/Focus: Handstand Skills & Drills

Complete today’s Gymnastic Training as follows;
10 x Handstand Work/Rest intervals (5 minutes)
2:00 minute Rest/Transition period,
6 x L-sit Work/Rest intervals (3 minutes)

Part I. Handstand/Handstand Push-up Skills & Drills
10 Rounds of (:20 work x :10 rest) or
10 Rounds of (:10 work x :20 rest)

Athletes may select one interval skill level of drills to perform per work interval, or may begin on skill level 1 for the first interval, and continue until they find their best level of Handstand Skill training possible; for each subsequent round they will work at that same skill level until all work/rest intervals have been completed.

1. Plank / Plank Shoulder Taps
2. Pike/Stinkbug Holds
3. 1 to 2 rep of Wallwalk with HS Hold
4. Kick-up to Handstand Hold
5. Kick-up to Handstand w/ Max Reps Shoulder Taps or Negative HSPU
6. 5 to 10ft Handstand Walk
7. :05 to :10 second Freestanding Handstand Hold
8. Straddle-ups or Press to Handstand Drills

Part II. L-sit Interval Skills & Drills
6 Rounds of (:20 work x :10 rest) or

Select one of the four options below and work on that skill or Drill for all 6 intervals of :20 work x :10 rest.

This option should take into account the athletes level of recovery thus far in the weeks training evolution; also basing the work/rest interval selection on current movement skill level (ie…is a skill able to be repeatably performed safely and consistently for training value?).

1. Floor L-sit Drill
2. Heel Taps
(over line on floor or dumbbell, cone, etc.)
3. Ring Support on Bars or Rings
3. L-sit Hold on Rings

Post selections and scores to comments.

Notes: The entire list of skills does not need to be mastered before trying this format of training out. Any athlete may work progressively through each work interval; If an athlete is capable of Kicking up (skill #4) but has yet to fully achieve Rx HSPUs or HS Walking then they would carry on working the remaining intervals with Handstand Kick-ups and Holds.

Post selections and scores to comments.

“TseTse Fly”
For time versus a 14 minute time cap

Handstand Push-ups x 12-10-8-6-4-2
Tire Flips x 12-10-8-6-4-2
Tire Bounds x 12-10-8-6-4-2
(Jump to center and back out opposite side per repetition, ie. 2 count)

Notes: Many mysteriously cryptic details will apply to these movements in today’s training. Instruction on Tire Flips, as well as scaling and modifying (for example, using a straight arm to post over on the bounds per rep) will be covered during the whiteboard brief.
For those that need to avoid the use of tractor tires for flipping and jumping there will be excellent options at different weights and densities for training use.
If absolutely necessary based on the individual athlete’s needs or should logistics in large class settings demand it we may also substitute in a barbell Deadlift movement with 45-65% of a 1 rep maximum.

Post scores to comments.

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Wednesday 08.19.2020

By Samy Daghir / August 18, 2020 / 3 Comments

Warm-up Drills
I. Run 400m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
V. Movement Review, Points of Performance, Set-up and rep/exercise warm-up buy in for the benchmark below.

“Filthy Fifty”
For time
50 x Box jumps (24/20”)
50 x Jumping Pull-ups
50 x American Kettlebell Swings (24/16kg)
50 x Walking Lunges (25 per leg)
50 x Knees-to-Elbows
50 x Push press (45/35lbs)
50 x Back Extensions
50 x Wallball (20/14lbs)
50 x Burpees
50 x Double-Unders

– Rx+ movements are applicable if Rx is completable sub 27:00, see details on the whiteboard for guidance.
– Suggestions to prime those athletes for whom scaling options may be applicable are as follows;

For time vs. a 20 or 30:00 time cap
30 or 50 reps x Box Step-ups / Box Jump scaled height
30 or 50 reps x Jumping pull-ups / Ring Rows
30 or 50 reps x Russian Kettlebell Swings
or scaled weight
30 or 50 reps x Walking Lunge / lunges in place
30 or 50 reps x Tuck-ups / Abmat Sit-ups
30 or 50 reps x Push Press scaled weight
30 or 50 reps x Back Extensions / Goodmornings / KB Russian Swings
30 or 50 reps x Wallball (20/14)
30 or 50 reps x Burpees / Elevated Push-up Burpees
30 or 50 reps x Double-Unders / Single-unders

Post scores to comments.

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Tuesday 08.18.2020

By Samy Daghir / August 18, 2020 / 2 Comments

Warm-up Drills
I. Run 400m
II. 2 Rounds of
7 x Power Snatch
7 x Overhead Squat
10 x Snow Angels
10 x PVC Passthroughs
III. Mobility

Notes: Special Emphasis on Overhead Mobility ie Anterior Shoulder, Compartment, and Pec Minor. Mash Tri’s.

Impact/Focus: Power Snatch Barbell Cycling
Warm-up as needed before completing the following 9 Rounds of Power Snatch 2 & 3-rep sets. Use ‘touch and go’ barbell cycling technique for today’s training.

Every :75 for 9 Rounds
2-3 reps x Full or Power Snatch

Notes: There are nine rounds total on the :75 as described above. Warm-up to a moderate weight that can be Snatched/Power Snatched for 3-5 repetitions, repeatedly. Today the weights selected should facilitate barbell cycling in efforts to prepare with specific emphasis on a Benchmark Isabel test next week; thus today we will not be pushing the heavy weights such that positional learning and refinement during performance for efficiency and technique in the movement are unable to be applied.

Post scores to comments.

Complete as many rounds/reps as possible in 12:00 of
Row 350m
7 x Toes-to-bar
15 x Medicine Ball Cleans (20/14lbs)

Notes: Scale weight for wallball as necessary. Toes-to-bar may be subbed for knees to elbows, Hanging Knee Raises, V-ups, etc, at 1:1 repetition adjustments.

Post scores to comments.

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Monday 08.17.2020

By Samy Daghir / August 17, 2020 / 1 Comment

“Do the thing you fear most, and the death of fear is certain.” –Mark Twain

Warm-up Drills
I. Run 400m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
V. Barbell Technique Warm-up for position/Front Squat movement mobility emphasis
(Front Rack mashing, Squat hold with weight, Couch, etc.)

Impact/Focus: Front Squat & Pull-ups
Every minute on the minute, for 12 minutes total, alternating tasks as described below:

Odd Minutes x 5,5,5,3,3,3 x Front Squat
(50% or heavier of any 1rm)

Even Minutes x 5-10 strict/deadhang Pull-ups, Scaled Pull-ups or Ring Rows

*adjust weights up or down per interval as needed.
*Emphasis on range of motion/de-load/recovery.

Post scores to comments.

“Concept Wall”
Complete 3 Rounds for time versus an 18:00 time cap of

Run 400m
10 x Push Press (95/65lbs)
10 x Burpees
20 x GHD/Abmat Sit-ups

Rest 1:00 between each round, work at the most blistering pace possible.

Post scores to comments.

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Friday 08.14.2020

By Samy Daghir / August 14, 2020 / 2 Comments

“Greater love hath no one than this; that they lay down their life for their friends.”

Warm-up Drills
I. Run 400m or 2:00 x Jumprope
II. Dynamic Drills
III. Mobility & Yoga Poses

Complete for time
10-8-6-4-2 x Power Cleans (165/110lbs)
50-40-30-20-10 x Overhead Walking Lunges (45/25lbs)
50-40-30-20-10 x Double-unders

10-8-6-4-2 x Power Cleans
50-40-30-20-10 x Overhead Walking Lunges
50-40-30-20-10 x Double-unders

Notes: Training flow example; Round 1 runs as 10 x Power Cleans + 50 x Overhead Walking Lunges + 50 x Double-unders.
Scaled HERO WOD substitutions for today would be adjusting/scaling the weight for Power Cleans, 1:1 for Doubles to Singles, and unweighted walking lunges. The objective time limit gives additional incentive to move expeditiously through this challenging evolution. We will provide a soft time cap and hard time cap for each class.

Thank you to all those who participate with us today in remembering the sacrifice these two Marines made.

Post scores and thoughts to comments.

“Captain John McKenna in command of a Marine foot patrol in Fallujah, were ambushed with sniper and small arms fire by Mujihadeen insurgent fighters. During the attack’s commencement Lance Corporal Michael Glover, who was the point man for the patrol and had just reached the opposite corner of an intersection was struck by enemy sniper fire and lay mortally wounded on the ground. Capt McKenna immediately called for his men to throw smoke grenades around LCpl. Glover to conceal and obscure him from incoming rounds. Captain McKenna ordered his men to maintain their defensive positions and establish cover as he sprinted into the cloud of smoke in order to aid LCpl. Glover. As Captain McKenna was dragging LCpl. Glover to safety a sniper round hit him in the head, killing him instantly.
Captain John McKenna received the Silver Star for his incredible actions that day. Ignoring his own imminent peril from heavy incoming fire, Captain McKenna ran into the intersection in an effort to save his Marine. While exposed to enemy fire he calmly knelt next to the stricken Marine, assessing his condition. Captain McKenna began dragging LCpl Glover towards cover and a Corpsman’s aid; he was killed before he could make it to safety.”

CAPTAIN MCKENNA: Memorial Article found HERE.

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Thursday 08.13.2020

By Samy Daghir / August 13, 2020 / 2 Comments

Warm-up Drills
I. Row 2:00
II. Dynamic Mobility
III. Mobility

Impact/Focus: Snatch & Overhead Squat
Warm-up sets and reps and technique review and practice efforts from empty barbell moving up in weight only as sound technique/proficiency permit.

Every :90 x 7 Rounds
1 x Snatch (Full)
1 x Overhead Squat

Notes: Today is intended to be a Full Snatch + and Overhead Squat as we develop the strength in the receiving position for upcoming training volumes requiring this capacity emphasis.

Post scores to comments.

“Sizzle Circe”
Complete as many Rounds/Reps as possible in 12:00 of
Row 21/14kcal
10 x Toes-to-Bar
20ft Handstand Walk
50ft Bear Crawl

Notes: Scale to hanging knee, V-ups, or Supine Leg Raises as needed for the Toes-to-bar at 1:1 adjustment for reps. 50ft Bear Crawl, 3-5 x Wall Walks, or a cumulative :30 Handstand or Scaled Inversion Holds are viable substitute options for the Handstand Walk; to be selected based on each individual’s current level of ability and confidence with the movement progressions.

Posts scores to comments.

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Wednesday 08.12.2020

By Samy Daghir / August 12, 2020 / 2 Comments

Warm-up Drills
I. Run 200 to 400m
II. 2 rounds of
7 x Sumo Deadlift
7 x Barbell SDHP
7 x Strict Press
14 x Deadbugs
III. Mobility & Yoga Poses

Impact/Focus: Strict Press
Warm-up with 2-3 sets of 3-5 repetitions each before working through/building through heavy sets of 5,4,3,2 and 1 rep sets of Strict Press.

Strict Press 5-4-3-2-1 rep sets

Notes: Hit near the three rep range for the two or one rep set today, referencing last weeks scores.

Post sets/reps/loads to comments.

For time:
Run 400m
30 x Medicine Ball Cleans
30 x V-ups
30 x Bumper Ground-to-Overhead (45/35lbs)
30 x Abmat Sit-ups (anchored)
30 x 1-arm Dumbbell Thruster (50/35lbs)
30 x Reverse Burpees (Jump to Bumper Plate)
Run 400m

Post scores to comments.

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