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WOD & Blog

Friday Virtual/Home WOD 05.08.2020

By Samy Daghir / May 8, 2020 / 1 Comment

Links for the AM & PM Zoom Training Times

Daily @9amhttps://us04web.zoom.us/j/79315338626

Meeting ID: 739 1533 8626

Daily @6pmhttps://us04web.zoom.us/j/75260363780

Meeting ID: 752 6036 3780


Warm-up Drills
I. 2:00 to 4:00 x Run or Row
II. 3 Rounds of
8 x Deadbugs
8 x Snow Angels
10 x Shoulder Taps
III. Mobility & Yoga Poses

Impact/Focus: Handstand Skills & Strength
8 Rounds of :45 work x :45 rest to accomplish an assigned skill training.
1. Kick to Handstand and hold
2. Kick to Handstand and Shoulder Taps
3. Wallwalk to max Handstand Position and Hold
4. Kick to Handstand and Strict Negatives
5. Kick to Handstand and Kipping Reps
6. Freestanding Drills with Wall Spot
*Stinkbug iterations the above will be instructed for those requiring scaling.
**Skill transfer and balance training are the priorities with rep volume about being improving position during the press and lockout to make the movement more efficient.

Post scores to comments.

“Tabata Drat”
With a Running Clock of Tabata Intervals for a total of 24 minutes
Tabata Deadlift, Hang Power Snatch, or Russian Swings
1:00 Rest
Tabata Push-ups
1:00 Rest
Tabata V-ups
1:00 Rest
Tabata Row(kcal) or SDHP**

1 minute Rest between each Tabata

Perform a Tabata interval (eight rounds of 20 seconds of work and 10 seconds of rest) of each movement – for a total of 40 intervals. Each Tabata is followed by 1 minute of rest.
**Substitute a sumo deadlift highball for the row as necessary based on equipment restrictions regarding rowing. Barbell weights should be no heavier than 155/115lbs.

Post scores to comments.

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Thursday Virtual/Home WOD 05.07.2020

By Samy Daghir / May 7, 2020 / 5 Comments

Links for the AM & PM Zoom Training Times

Daily @9amhttps://us04web.zoom.us/j/79315338626

Meeting ID: 739 1533 8626

Daily @6pmhttps://us04web.zoom.us/j/75260363780

Meeting ID: 752 6036 3780


Warm-up Drills
I. 2:00 to 4:00 x Run or Row
II. 3 Rounds of
8 x Deadbugs
8 x Snow Angels
16 x Shoulder Taps
III. Mobility & Yoga Poses

Impact/Focus: Front Squats & Pull-ups 5-4-3-2-1
Complete the selected task and workload below every 2:00 for 5 Rounds total. Climb weight as able across working sets, warm-up and begin working weights at 60% if you have access to barbells and weights.

1. Barbell From Rack or Floor x 5-4-3-2-1

2. Dumbbell(s) or Kettlebells(s) x 5-4-3-2-1 (per arm if applicable)
*Attempt to climb wight if able, one or two arm methods viable here.

3. Medicine Ball or Odd objects x 10-8-6-4-2 (power as necessary to facilitate better squat form)

**Immediately upon completing the weightlifting set/reps work 5-4-3-2-1 deadhang Pull-ups, scaled Pull-ups, Body Row, etc. to work the strict strength of the movement as well as prepare for the metcon below.

“Austere”
Complete for time
Run 1 mile
75 x Pull-ups
30 x Clusters (95/65lbs)

Scaled Example:
Complete for time
Run 400-800m
50 x Pull-ups
(jumping)
30 x Clusters
(empty barbell, light Dumbbells, or a medicine ball)

Notes: 20:00 time cap.

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Wednesday Virtual/Home WOD 05.06.2020

By Samy Daghir / May 6, 2020 / 2 Comments
Check with your coach or sign up for a free trial on their homepages… a yoga video of choice via you tube for lone training experiences today works as well, ninjas…

 Links for the AM & PM Zoom Training Times

Daily @9amhttps://us04web.zoom.us/j/79315338626

Meeting ID: 739 1533 8626

Daily @6pmhttps://us04web.zoom.us/j/75260363780

Meeting ID: 752 6036 3780


Warm-up Drills
I. 2:00 to 4:00 x Run or Row
II. ROMWOD Prep (selection based on athletes’ present)

Impact/Focus: ROMWOD 20-25 Minutes
1. 20+ Minutes x “DRAGON DO OVER” Link found HERE
(Poses: Dragon, Fragon, Half Front Split)
2. 20+ Minutes x “ANKLES TO SHOULDERS” Link found HERE
(Poses: Saddle Eagle, Saddle Archer, Low Dragon, Saddle, Seated Forward Fold)

“Flowgi”
4 Rounds for time of
16 x Deadbugs
8 x Inchworms
16 x Shoulder Taps
8 x Russian KB Swings (Heavy)
16 x Samson Lunge
8 x Prone Snow Angels

Notes: As written this is a solid core WOD grinder, however, those looking to make it sting simple multiply all reps x 2.

Snow angels felt amazing for the shoulders and posture! GET AFTER IT, NINJAS!

Demo Videos
Snow Angels link click HERE
Dead Bugs link click HERE

Post scores to comments.

Turkish Get-ups Post WOD cooldown
5 Rounds of work 2:00 x 1:00 rest of
Turkis Get-ups, alternating sides per rep

+Shoulders to floor drill
+Armbar Stretch

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Tuesday HERO WOD “FENTON” 05.05.2020

By Samy Daghir / May 5, 2020 / 3 Comments

 Links for the AM & PM Zoom Training Times

Daily @9amhttps://us04web.zoom.us/j/79315338626

Meeting ID: 739 1533 8626

Daily @6pmhttps://us04web.zoom.us/j/75260363780

Meeting ID: 752 6036 3780


Warm-up Drills
I. 4:00 x Jump Rope Practice working sets from the following options with enough time between efforts to build up coordination over the course of the warm-up.

35-50 x Single-unders
10-25 x Double-unders
60-75 steps x Running In Place w/ Rope

II. 2 Rounds for Quality of
10 x Push-ups (Scaled mvmt. as needed)
10 x Medicine Ball Cleans (20/14lbs)
20 x Hollow Rocks

III. Mobility
Yoga Poses & Mobilization Drills

Marine Sgt. Matthew J. Fenton Killed In Action May 5th, 2006. “Fair winds and following seas, Marine.”

“FENTON”
Complete for time
155 x Double-unders
155 x 1-arm Devil’s Press (50/35lbs)
155 x Double-unders

**Every Minute on the minute perform 4 x Reverse Burpees.

Marine Sgt. Matthew J. Fenton, 24 years old, of Little Ferry, N.J.; assigned to Marine Forces Reserve’s Inspector and Instructor Staff, 1st Battalion, 25th Marine Regiment, 4th Marine Division, Fort Devens, Mass.; died May 5 at National Naval Medical Center, Bethesda, Md., from wounds received April 26 while conducting combat operations against enemy forces in Anbar province, Iraq.

Notes: The movement of the Reverse Burpee for this WOD must finish with a jump onto or over the object used for the Devil’s Press. Substituting a 45lb Bumper Plate for the Devil’s Press would be a near perfectly suited movement substitute. If athlete’s only have access to two lighter dumbbells at 35/20lbs for male and female weights should consider this option to also be a high quality selection for substitution.

Creativity knows no bounds, today the most critical part of this is that we are all humbly honoring Sgt. Fenton’s memory and respecting the loss his family endures TOGETHER, regardless of the physical distances which currently set us apart.

Scaling the WOD entails Single-unders at 3x the rep count. Scaling repetitions of the Reverse Burpees is 3 x reps every minute on the minute.

Post scores to comments.

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Monday Home/virtual WOD 05.04.2020

By Samy Daghir / May 4, 2020 / 5 Comments

Links for the AM & PM Zoom Training Times

Daily @9amhttps://us04web.zoom.us/j/79315338626

Meeting ID: 739 1533 8626

Daily @6pmhttps://us04web.zoom.us/j/75260363780

Meeting ID: 752 6036 3780

Warm-up Drills
I. Run 800m/Row 1km
II. Mobility ‘Chipper’
1-2 times through the series below
(…Any extra effort paid to your ‘cardio’ during warm-ups for the time being should be considered bonus prep for ‘Murph’)

10L x Lateral Tall Duck Walk
10R x Lateral Tall Duck Walk
10 x Pike Walk
10 x Spiderman Lunges

7 x Hindu Push-ups
L/R Down Dog Calves
L/R Down Dog ITB
L/R Down Dog Shoulders
Seal Stretch
Child’s Pose
L/R Thread Needle
L/R Fragon (hip flexors)

Couch Stretch
Wall Squat
Figure Four Foam Roller
Back Bridges
L/R 3-Way Leg Stretch

*Misc/Indivdual time at the end for assigned or personally selected additional stretches and drills.

Impact/Focus: Loaded Lunges (4 options)

Every 2:00 seconds for 8 total rounds (6 @ working weight), complete the following movement, set & rep options below

Option 1
Barbell Front or Back Rack position, may be taken from the floor or a rig/rack set-up as needed. Increase weights or maintain a challenging workload across rounds. staying below 60% of a 5rm Front or Back Squat rep record would be a safe working range.

2-3 of the 8 rounds are to be considered warm-up range weighted sets. This keeps our classes on the same page. For those training solo, however, the intent is to keep the loaded sets at moderate to challenging weights capped at six sets total.

Barbell Walking Lunges or Lunges In Place
Every 2:00 for 8 Rounds
8 x Lunges (4L+4R;alternating)

Option 2
Goblet Kettlebell or Dumbbell Lunges
Every 2:00 for 8 Rounds
8 x Alternating Reverse Lunges In Place (L arm)
8 x Alternating Reverse Lunges In Place (R arm)

Option 3
Single-Arm Kettlebell or Dumbbell Overhead
Every 2:00 for 8 Rounds
8 x Alternating Reverse Lunges In Place (L arm)
8 x Alternating Reverse Lunges In Place (R arm)

Option 4
Bodyweight Only
Every 2:00 for 8 Rounds
30 x Alternating Jump Squats
(strive for unbroken sets)

Post training to comments.

“O2 Saturation”
Complete 5 Rounds, individually for time with 1:00 rest between efforts (3-4 rounds with 2:00 rest if scaling the format).
Log best, worst, and total working time if possible.

5 Rounds for time x 1:00 Rest
(25 min total time cap)

Row 30/21kcal
15 x Press or Push Press @ 95/65lbs
(10R/10L if 1-arm DB/KB)
20 x Abmat Sit-ups (anchored w/DB or Medicine Ball)

Notes: Alternatives to rowing 150-200m Run or 20 flights of stairs up and 20 flights of stairs down (if you don’t live on the ground floor you’d understand this…). Jump rope alternatives would be 100 x Single-unders or 50 x Double-unders.

Post scores to comments.

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Friday Home/Virtual WOD 05.01.2020

By Samy Daghir / May 1, 2020 / 3 Comments

Links for the AM & PM Zoom Training Times

Daily @9amhttps://us04web.zoom.us/j/79315338626

Meeting ID: 739 1533 8626

Daily @6pmhttps://us04web.zoom.us/j/75260363780

Meeting ID: 752 6036 3780


 

Warm-up Drills
I. Moving
Run for 4 minutes or 800m,
Row for 3:00 or 60kcal row for the Men, 42kcal for the Ladies

II. Foam Rolling; See notes below the rest of the long detailed warmup fun fest ahead.

-Hollow Body Position T-Spine
(Bear Hug R arm Top + L arm top)
-Arched Body Position T-Spine
(Bear Hug R arm Top + L arm top)
-Overhead with Arms for Thoracic Spine, Back, Scaps, Lats, etc working to open up the breathing ad range of motion to the pressing overhead lockout and Pull-up hang positions.
-Figure Four for Glutes
-Hammies & Adductors
-Calves/Solues/ankle… the entirety of that sore lower rear limb area (posterior).
-Quads, everyones favorite, focusing some rolling on middle outer and inner thighs.
-IT Bands. Yes, we will show you how. Again.
-Finish with those Lats and pec major

Notes: Today we get right through into it and through it with no wasted time under pressure or pain trigger points. The idea is head to toe blood movement and warmup of your CrossFittin’ tissues. As a class we will ‘roll’ right through the series as follows:

III. Dynamic Drills & Yoga Poses

Dynamic Drills: @ 10-20 reps/steps
-Tall Duck Walk
-Pike Walk
-Reverse Lunges (in place)
-Stiff Legged Bear Crawl
-Low Bear Crawl in reverse
-Scorpions
-Glute/Back Bridges

Yoga Poses @ 10-30 seconds
The poses are held by most athletes for about
:10 to :30 seconds based on the specific needs of each.

-Child’s Pose, Seal Stretch, Fragon, Down Dog, Modified Couch Stretch
(these four are general suggestions / personal preferences)

Impact/Focus: Heavy Pull Sets.x 10 Rounder

Every Minute on the Minute complete one of the following movement options. Complete the requisite workload for 1, 3, or max reps respectively at the heaviest weights possible. Adjust weights throughout as needed.

Deadlift 3-3-3-3-3-3-3-3-3-3 EMOTM

Power Clean 1-1-1-1-1-1-1-1-1-1-1

Power Snatch Max Reps for 1 unbroken set per round x 10 Rounds

Post training results to comments.

“Novel Aggression”
3 rounds for total points of
1:00 x Wallball (20/14lbs)
1:00 x Kneeling Slamball (20/14lbs)
1:00 x Half Snatch (alt.arms as needed)
1:00 x Reverse Burpees
1:00 x Med Ball Ground-to-Overhead (20/14lbs)

Notes: In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. After each minute of work elapses athletes must move to next station immediately. One point is given for each rep.

Movement Specific Details…
1. Wallball [20] (to short targets, minimally needs to leave hands at full extension, height beyond that or time in flight should be as minimal as possible to entertain an accelerated two tempo compared to normal Wallball target heights.
2. Kneeling Slamball [10](dynamax medicine ball and non abrasive impact area) / standing slamball (slammer as per CFNHs standard programmed movement) or reverse burpees
3. 1 or 2 Db [20] or kb half snatch
4. Reverse Burpees [10] (prepare and work hard with these today… spoiler hints?)
5. Medball [20] ground to overhead (back to wall, reach overhead with the medball at the top of the rep with arms locked until the medicine ball comes in contact with the wall as our defined range of motion target.

Post scores to comments.

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Thursday Home/Virtual WOD 04.30.2020

By Samy Daghir / April 30, 2020 / 5 Comments
Holly & Ninjas Emme and Avery have definitely got the art skills with this finely crafted emblem (THANK YOU! GET AFTER IT TODAY!)

Links for the AM & PM Zoom Training Times

Daily @9amhttps://us04web.zoom.us/j/79315338626

Meeting ID: 739 1533 8626

Daily @6pmhttps://us04web.zoom.us/j/75260363780

Meeting ID: 752 6036 3780


 

Warm-up Drills
I. Moving
Run for 4 minutes or 800m,
Row for 3:00 or 60kcal row for the Men, 42kcal for the Ladies

II. Foam Rolling; See notes below the rest of the long detailed warmup fun fest ahead.

-Hollow Body Position T-Spine
(Bear Hug R arm Top + L arm top)
-Arched Body Position T-Spine
(Bear Hug R arm Top + L arm top)
-Overhead with Arms for Thoracic Spine, Back, Scaps, Lats, etc working to open up the breathing ad range of motion to the pressing overhead lockout and Pull-up hang positions.
-Figure Four for Glutes
-Hammies & Adductors
-Calves/Solues/ankle… the entirety of that sore lower rear limb area (posterior).
-Quads, everyones favorite, focusing some rolling on middle outer and inner thighs.
-IT Bands. Yes, we will show you how. Again.
-Finish with those Lats and pec major

Notes: Today we get right through into it and through it with no wasted time under pressure or pain trigger points. The idea is head to toe blood movement and warmup of your CrossFittin’ tissues. As a class we will ‘roll’ right through the series as follows:

III. Dynamic Drills & Yoga Poses

Dynamic Drills: @ 10-20 reps/steps
-Tall Duck Walk
-Pike Walk
-Reverse Lunges (in place)
-Stiff Legged Bear Crawl
-Low Bear Crawl in reverse
-Scorpions
-Glute/Back Bridges

Yoga Poses @ 10-30 seconds
The poses are held by most athletes for about
:10 to :30 seconds based on the specific needs of each.

-Child’s Pose, Seal Stretch, Fragon, Down Dog, Modified Couch Stretch
(these four are general suggestions / personal preferences)

IV. Pulling, Push-up Specific Pressing Movements, Air Squats $& Pistols, Overhead Pressing Movements will each have a specificities  movement specific & Benchmark performance specific mini warm-up series. Below the”Cindy/Mary” write up is an outline based on our coach’s notes that we are hoping we can keep on task for and work for four minute stations with brief guidance before each changeover.

Reference score from 08.05.2019 which may be found following the link to that day’s training post HERE.

Benchmarks: “Cindy/Mary”
Choose one of the following options

Cindy” (Option 1)
Complete as many rounds/reps as possible in 20:00 of
5 x Pull-ups
10 x Push-ups
15 x Air Squat

“Mary” (Option 2)
Complete as many rounds/reps as possible in 20:00 of
5 x Handstand Push-ups
10 x Pistols (5L/5R)(Alternating)
15 x Pull-ups

Post workout choice and rounds/reps completed to comments.


Specific Warm-up and Preparation Details: 

I. Pull-ups/Pulling Preparation

4-3-2-1 rep sets 

Movements and scaled movements would include Pull-ups, # strict reps or # kipping with controlled negatives

Those performing banded pull-ups for today’s Benchmark complete 4,3,2.1 each of scap pull-ups & controlled kips from hollow to arch hanging from bar

7-5-3-1 rep sets for those using the body or ring row movements to train today.


II. Warming up the Push-ups, Core, & Squat Movements

2 Rounds of 

10 x Shouldar Taps from plank (slow is smooth smooth is fast) 

6 x cat cows with breathing drill 

7/5reps x Bench, Band, Wall Therapy Air Squars or Box Squats 

Notes: Last 5 reps will be accelerated drops to prepare intensity poured onto those Gymnastics movements once we 3-2-1 go; this simply means tight core whille pulling hips back and down into the deepest and most stable bottom squat position before returning to the standing pos. As normal tempo dictates.


III. Pressing Overhead Movement Warm-up Sets and Options for Scaling

4,3,2,1 x Handstand Push-ups

These may be executed as strict or Kipping style reps, Push-ups are not hand release but chest must touch deck and elbows must be at lockout with body at the standard of plank position for end ROM and ideal rep credit achieved. Attention to detail, ninjas, it’s what you make of it.

Scaled movements include Elevated hand position pushups (ie, on a box), snake style pushups, or Knee pushups. repeat or exceed the record standard from your last attempt if you’ve got a previous score.

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Wednesday Home/Virtual WOD 04.29.2020

By Samy Daghir / April 29, 2020 / 3 Comments

Links for the AM & PM Zoom Training Times

Daily @9amhttps://us04web.zoom.us/j/79315338626

Meeting ID: 739 1533 8626

Daily @6pmhttps://us04web.zoom.us/j/75260363780

Meeting ID: 752 6036 3780


YESSSSSS!!! Holly, Bethany, Katelyn, and Abbz & Samy… Slayin it with their zoomies! Join Us!

Warm-up Drills
I. Run 800m/Row 1km
II. Mobility ‘Chipper’
1-2 times through the series below
(…holding and mobilizing for as long as needed per drill)

10L x Lateral Tall Duck Walk
10R x Lateral Tall Duck Walk
10 x Pike Walk
10 x Spiderman Lunges

7 x Hindu Push-ups
L/R Down Dog Calves
L/R Down Dog ITB
L/R Down Dog Shoulders
Seal Stretch
Child’s Pose
L/R Thread Needle
L/R Fragon (hip flexors)

Couch Stretch
Wall Squat
Figure Four Foam Roller
Back Bridges
L/R 3-Way Leg Stretch

*Misc/Indivdual time at the end for assigned or personally selected additional stretches and drills.

Impact/Focus: Bench or Floor Press & Weighted Rows
Every :90 seconds for 6 to 8 Rounds complete the following super set options below

Option 1
With 1 or 2 Dumbbells or Kettlebells
6-8 Rounds on the :90 seconds

Floor Press Right Arm x 5-7 reps
Floor Press Left Arm x 5-7 reps
1-arm Row (L) x 10-12 reps
1-arm Row (R) x 10-12 reps

*May be done two Dumbbells simultaneously for the floor press or utilizing a barbell on the floor as well.

Option 2
With a Barbell(s) & Bench Set-up
6-8 Rounds on the :90 seconds

Bench Press x 3-5 reps (75-85%1rm range)
Barbell Row x 5-7 reps (climb weight to similar range)

Option 3
Taking Barbells or weights from the ground or a standing rack set-up
If enough heavy weight for barbell work is present without the ability to Bench Press appropriately athletes may feel free to substitute in a strict press from the standing or seated positions. During all rowing movements ensure the front of the shoulder does not dip forward when the elbow reaches its end rang of motion.

Reference post 04.14.2020 training for Bench Press data if applicable.

Post training to comments.

“Long Division”
For time

Run 200m
24 x 1-Arm Hang Squat Clean (12L/12R)
24 x 1-Arm Devil’s Press (12L/12R)

Run 200m
12 x 1-Arm Hang Squat Clean (6L/6R)
12 x 1-Arm Devil’s Press (6L/6R)
12 x 1-Arm Hang Squat Clean (6L/6R)
12 x 1-Arm Devil’s Press (Alt.6L/6R)

Run 200m
8 x 1-Arm Devil’s Press (4L/4R)
8 x 1-Arm Hang Squat Clean (4L/4R)
8 x 1-Arm Devil’s Press (4L/4R)
8 x 1-Arm Hang Squat Clean (4L/4R)
8 x 1-Arm Devil’s Press (4L/4R)
8 x 1-Arm Hang Squat Clean (4L/4R)

Run 200m

Notes: 50/35lb Dumbbell weights would be ideal for today’s training.

**To substitute Rowing in place of running use distances at 250m per effort. Stairwell conversion distances for running still pending test and refine (yessss).

Option #6 would be quite ‘obv’ @ 2 x Dumbbells & 400m Run pieces.

Post scores to comments.

Skill Development:
Extra Credit Challenge, Midline Conditioning…

5 Rounds for quality of
5-4-3-2-1 x Strict Knees-to-Elbows (K2E)
or
10-8-6-4-2 x V-ups/Leg Raises
Super set the above movement selection with one of the following;
i. 30 x L-sit Flutter Kicks
ii. 50 x Flutter Kicks
iii. 50 x Hollow Rocks

Example: 5 x Strict Knees-to-Elbows followed by 30 x L-sit Flutter Kicks, then 4 x Strict Knees-to-Elbows + 30 x L-sit Flutter Kicks, etc…

Post training results to comments.

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Tuesday Home/Virtual WOD 04.28.2020

By Samy Daghir / April 27, 2020 / 3 Comments

Links for the AM & PM Zoom Training Times

Daily @9amhttps://us04web.zoom.us/j/79315338626

Meeting ID: 739 1533 8626

Daily @6pmhttps://us04web.zoom.us/j/75260363780

Meeting ID: 752 6036 3780


Warm-up Drills
I. Movements & Drills x 2 Rounds
20 x Jumping Jacks
20 seconds x Hollow Rocks
10 x Plank/Handstand Hold Shoulder Taps

II. Dynamics x 2 Rounds
20 x Pike Walk
20 x Tall Duck Walk
10 x Spider Lunge
10 x Scorpions

III. Mobility & ‘Stretches’
Perform band or strap Hammy, Groin, ITB Strtech, Yoga Poses, Couch Stretch at own pace.

Impact/Focus: Task Priority x Pull, Push, L-sit
Complete the following versus a running 15:00 minute clock as quickly as possible. Rest as needed between efforts to ensure this priority. Score and time cap are absolutely secondary to this today.

7 Rounds of 10 reps + 10 reps + :15 seconds respectively

Option 1: Pull-ups, Paralettes, & L-Sit
Strict Pull-ups, Banded/Scaled Pull-ups
Paralette Shoot Thru Drill
L-sit on Paralettes

Option 2: Pull-ups & Rings
Strict Pull-ups, Banded or Scaled Pull-ups
Ring Dips, Banded or Scaled Dips
L-sit on Rings

Option 3: Body Row, Weighted Row (DB,KB), Floor
Body Row or 1-arm Row x 2 for rep adjustments
(10R+10L, etc…)
Push-ups or box/bench dips
V-up static hold @ balance point or Hollow Rocks x 2 for rep adjustment
(20,16,12,8,4 rep rounds)

**Use option 2 for an increased challenge if you crushed option 1 last week.

Notes:
– One rep of the Paralette Shoot Thru Drill = 1 x Push-up + Shoot Thru to dip position + 1 x Dip + Reverse Shoot Thru to plank

Post option selected and scores to comments.

“10.1ish”
Complete as many rounds/reps as possible in 10:00 of (select from the following options based on equipment limitations)

Option 1: Barbell with Weights & Jump Rope
10:00 AMRAP
10 x Barbell Power Snatch (75/55lbs)
30 x Double-unders

Option 2: Barbell with No Weights & Jump Rope
10:00 AMRAP
10 x Barbell HANG Power Snatch (45/35lbs)
30 x Double-unders

Option 3: Kettlebells & Jump Rope
10:00 AMRAP
10 x American KB Swings (@32/24kg)
or
15 x American KB Swings (@24/16kg)
30 x Double-unders

Option 4: Dumbbells & Jump Rope
10:00 AMRAP
7 Left Arm x 1-arm Dumbbell Snatch (50/35lbs)
7 Right Arm x 1-arm Dumbbell Snatch (50/35lbs)
30 x Double-unders

Option 5: Bodyweight Only
10:00 AMRAP
10 x Burpees
30 x Lateral Hops

Option 6: OOOOOOOHHHHH 50:00 AMRAP of all five of the above, connected and changing movement sets on the ten minutes. If you have access to all the gear of course…

Post scores to comments.

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Monday Home WOD 04.27.2020

By Samy Daghir / April 27, 2020 / 4 Comments

Links for the AM & PM Zoom Training Times

Daily @9amhttps://us04web.zoom.us/j/79315338626

Meeting ID: 739 1533 8626

Daily @6pmhttps://us04web.zoom.us/j/75260363780

Meeting ID: 752 6036 3780

Warm-up Drills
I. Movements & Drills x 2 Rounds
20 x Jumping Jacks
20 x Hollow Rocks
20 x Plank/Handstand Hold Shoulder Taps

II. Dynamics x 2 Rounds
10 x Reverse Lunges in Place
10 x Tall Duck Walk
10 x Spider Lunge
10 x Scorpions

III. Mobility & ‘Stretches’
Perform band or strap Hammy, Groin, ITB Stretch, Yoga Poses, Couch Stretch at own pace.
1:00 x Squat Therapy Hold

Impact/Focus: Squats & Burpees Alt. EMOTM
Complete the following workload Every minute on the minute for 14:00.

Odd minutes: 30 seconds max reps of Front/Back/1-arm/Air Squats

Even minutes: 30 seconds max reps of ‘slow down fast up’ Burpees

Notes: Babell loads if weights are available should be at 50-60%1arm for today.

For the Burpees be deliberate and take 1-2 seconds with a step back on the negative. From Push-up through jump parts of the movement work as quickly and aggressively as able. During each interval of work stop at :30 seconds to rest/transition.

Post scores to comments as reps completed for each movement movement and best weight utilized.

“Theme Music”
10-20-30-40kcal/reps For time of
Row kcal
Medicine Ball Thrusters
Russian Twists
Abmat Sit-ups (anchor with med ball)

Post scores to comments.

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