WOD & Blog

Thursday 06.02.2022

By Samy Daghir / June 2, 2022 / 0 Comments
YESSSSSSSS, ASJAB!!!!!! (additional Yesses with exclamatory marks for Bethany, Dino, Shannon, and Jeremy)

Warm-up Drills
I. Run 2-400m
II. 2-3 Rounds of
7 x Overhead Squat (PVC)
1 x Squat Mobility Complex*
III. Mobility (Overhead & Squat Mobility)
OR
Coach’s Choice**

Impact/Focus: Overhead Squat
Warm-up Sets/Reps x 6:00 building to a starting weight.
Climb weight across sets as able.

Every 2:00 x 6 Rounds Total
1 x Full Snatch
+
3 x Overhead Squat

Notes:

  • Second option for athletes today would be 3 reps per Round of OHSQ from the rack per round.
  • Taking a Power Snatch from the floor for 3 x OHSQ is also good to go for today’s sets.

Post scores to comments.


Link to Overhead Squat demo video found HERE.

“Math”
Complete as many Rounds/Reps as possible in 12:00 of
Run 200m
8 x Overhead Squat (95/65lbs)
16 x Knees-to-Elbows (Strict or Kipping)

Notes:

  • Scale weight as needed keeping in mind the requisite tasks in Benchmark “Nancy” (15 reps per round @ 95/65lbs) and emphasizing proper Overhead Squat points of performance and larger or unbroken sets.
  • Scale to 20 reps for V-ups / Tuck-ups in place of Knees-to-Elbows.
  • Today’s Running Warm-up and prep before the WOD will focus on a relaxed footfall and a faster tempo; leaning at ankles rather than breaking at hips, ie. maintaining a solid midline at the hips during forward movement.
  • It’s named “Math” because obv. 2 hundreds of meters x 8 other things = 16 of the last thing. Bring it.

Post scores to comments.

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Wednesday 06.01.2022

By Samy Daghir / June 1, 2022 / 0 Comments
Original article source found HERE.

 

Warm-up Drills
I. Run 400-800m or Row 3:00
II. Dynamic Series
III. Mobility

Impact/Focus: Gymnastics Conditioning & Development
5 Rounds, on the 3:00, athletes will work through the following:

A. 3-5 x Strict Pull-ups
+
B. 3-5 x Strict Ring Dips
*:01 second active pause at the bottom of the Dip +
:02 second active pause at the top of the Dip; ie. Ring Support)
+
C. 10-15 x GHD Sit-ups

 

Notes:

  • Developing the Dip progression for athletes today may be 5 Jumping Ring or Matador Dips with the hold task included at the top of the Dip during the Support Position.
  • Getting newer athletes some time for trying/practicing the GHD Sit-ups with applied points of performance is a parallel intent of the GHD Sit-ups today;
  • Saltier athletes will be refining their movement patterns and efficiency.
  • Each round has enough time to allow for ample transition time and rest; these are such nice bonuses on top of the opportunity for quality movement development and learning during training intervals.

Post scores to comments.

“Fragile Rock”
For time
10-9-8-7-6-5-4-3-2-1
Pull-ups
Burpee Box Overs

Notes: Yes, the word jump is aloof.

Post scores to comments.

Skill Development
Learning and Applying Mobility efforts;
Applying gliding and sliding vs. pin and tack for restoring function;
Gear: Foam Roller, Lax Ball
Time Permitting for additional instruction and recovery assignments.

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Tuesday 05.31.2022

By Samy Daghir / May 31, 2022 / 0 Comments
NOW THAT’S A Memorial Day MURPH, THANK YOU!!!

Warm-up Drills
I. Run 400m
II. 3 Rounds of
10 x Air Squats
10 x Scap Push-ups
15 x Chain Breakers or 10 x Banded Pull Aparts
III. Mobility

Impact/Focus: Hang Power Clean
Warm-up Sets/Reps x 6:00 building to a starting weight.
Additional emphasis on the Power Receiving Position and the relationship with Front Rack Mobility.
Climb weight across sets as able to a best 2 rep set on the day or sustain at a challenging weight for all sets/reps.

Every 2:00 x 6 Rounds Total
Hang Power Clean x 2-2-2-2-2-2

Post scores to comments.

Hang Power Clean Demo video link found HERE.

“Roasterior Chain”
Complete each of the following for time, scoring each of the three efforts individually.

Row 40/30kcal
20 x Hang Power Cleans (115/85lbs)
Row 20/16kcal

Rest 2:00

Row 30/24kcal
15 x Hang Power Cleans (115/85lbs)
Row 15/12kcal

Rest 2:00

Row 20/16kcal
10 x Hang Power Cleans (115/85lbs)
Row 10/8kcal

Notes: Scale weight as needed to ensure the points of performance are maintained across efforts.

Post scores to comments.

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Monday 05.30.2022

By Samy Daghir / May 31, 2022 / 0 Comments

“Murph”
For time
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Post time to comments.

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Friday 05.27.2022

By Samy Daghir / May 27, 2022 / 0 Comments

MURPH APPROACHES! Sign up for your heats via TRIIB and bring the lumber this coming Saturday, Ninjas!


Warm-up Drills
I. Run 400m
II. Coach’s Choice
III. Mobility

Impact/Focus: Deadlift
Warm-up Sets/Reps building to an intended starting weight x 6:00

Then, complete the following:
4 Rounds on the 2:30 of

Deadlift x 3-3-3-3
*start at a heavy triple and either work at a sustained weight or build to a 3RM.

Post scores to comments.

“Persistence Hunting”
Complete as many reps as possible for each movement within the time allotted

5:00 x Power Clean & Jerk or Power Snatch
(select weight for total lbs)
4:00 x 1-arm Devil’s Press (50/35lbs)
3:00 x V-ups
2:00 x Box Jump Overs (24/20”)
1:00 x Burpees

Notes:

C&J or Snatch may be Power or Full; where athletes may pick any of the following weights in an attempt to take the most lbs ground to overhead in the time allotted:
Examples: 65/95/115/135/155lbs…

Post method, lbs & reps to comments.

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Thursday 05.26.2022

By Samy Daghir / May 26, 2022 / 0 Comments

Warm-up Drills
I. Run 400m
II. 3 Rounds of
10 x Air Squats
10 x Scap Push-ups
15 x Chain Breakers
III. Mobility

Impact/Focus: Push Jerk
Warm-up Sets/Reps x 6:00 building to a starting weight.
Climb weight across sets as able.

Every 2:00 x 6 Rounds Total
Front Squat x 3-3-2-2-1-1

Post scores to comments.

“Intermediate Disturbance Hypothesis”
For time
2-4-6-8-10-12 x Push Jerk (115/95lbs)
6-9-12-15-18-21 x Russian KB Swings (32/24kg)
6-9-12-15-18-21 x GHD Sit-ups

Post scores to comments.

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Wednesday 05.25.2022

By Samy Daghir / May 25, 2022 / 0 Comments

MURPH APPROACHES! Sign up for your heats via TRIIB and bring the lumber this coming Saturday, Ninjas!


Warm-up Drills
I. Row 500m
II. 3 Rounds of
7 x Overhead Squat (PVC)
1 x Squat Mobility Complex*
III. Mobility (Overhead & Squat Mobility)
OR
Coach’s Choice**

Impact/Focus: Full Snatch + Overhead Squat
Warm-up Sets/Reps x 6:00 building to a starting weight.
Climb weight across sets as able.

Every 2:00 x 6 Rounds Total
1 x Full Snatch
+
1 x Overhead Squat

Post scores to comments.

“Intangibles”
4 Rounds of (4:00 work x 1:00 rest)
Versus each 4 minute clock complete the following
Row 250/200m
Then… AMRAP in the time remaining
5 x Power Snatch (95/65lbs)
Max Rep Set x Wallball (20/14lbs)

Post scores for each 4 minute AMRAP as Round & Reps Completed (total Wallball reps) to comments.

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Tuesday 05.24.2022

By Samy Daghir / May 24, 2022 / 0 Comments

 


MURPH APPROACHES! Sign up for your heats via TRIIB and bring the lumber this coming Saturday, Ninjas!


 

Video demo of the Burpee may be found by clicking HERE.

Warm-up Drills
I. Run 200m
II. 5 Rounds of
10 x Jumping Jacks (touch/clap hands overhead and behind back)
2 x Bar Facing Burpees (strict Push-up)
III. Mobility

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

A. 3 x Weighted Pull-ups
or 5-10 x Strict Pull-ups
+
B. 7-10 x Strict Push-ups

Post scores to comments.

“Anthropological”
Complete 5 Rounds for time as follows
50-50-50-50-50 x Double-unders
21-18-15-12-9 x Burpees
21-18-15-12-9 x Slamball (40,30/20,12lbs)

Post scores to comments.

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Monday 05.23.2022

By Samy Daghir / May 23, 2022 / 0 Comments
Kipping Toes to Bar demo video link found via clicking HERE.

Warm-up Drills
I. Run 400m
II. 3 Rounds of
10 x Air Squats
10 x Scap Push-ups
15 x Chain Breakers
III. Mobility

Impact/Focus: Front Squat
Warm-up Sets/Reps x 6:00 building to a starting weight.
Climb weight across sets as able.

Every 2:30 x 6 Rounds Total
Front Squat x 5-5-3-3-3-3

Post scores to comments.

“Tepid”
Complete for time

Run 400m
30 x Dumbbell Snatch (50/35lbs)
30 x Toes-to-Bar
Run 400m
20 x Dumbbell Snatch (50/35lbs)
20 x Toes-to-Bar
Run 400m
10 x Dumbbell Snatch (50/35lbs)
10 x Toes-to-Bar

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Friday 05.20.2022

By Samy Daghir / May 20, 2022 / 0 Comments
The Deadlift! Demo video with the points of performance link may be found by clicking HERE.

Warm-up Drills
I. Run 400m
II. Coach’s Choice
III. Mobility

Impact/Focus: Deadlift
Warm-up Sets/Reps building to an intended starting weight x 6:00

Then, working to the heaviest set possible with touch and go reps, complete the following:
7 Rounds on the 2:00 of

Deadlift x 2-2-2-2-2-2-2
*start at a heavy double and either work at a sustained weight or build to a 2RM.

Post scores to comments.

“Double Dare”
8:00 AMRAP/Max Reps as follows
Max Reps Press & Push Press (95/65lbs)
Every time the bar gets put down = 35 x Double-unders / 60 x Single-unders

Rest 3:00

8:00 AMRAP/Max Reps as follows
Max Reps Hang Power Clean (95/65lbs)
Every time the bar gets put down = 20 x Air Squats

Notes:

  • During the first 4:00 the athlete will perform presses with each break resulting in Double-unders while in the final 4:00 the movement switches over to Push Press.
  • Oh, so you like slightly heavier things? Rx+ @115/85lbs.
  • Doubles for Rx+ are 50 reps per break, Air Squats = 30 reps.
  • Score rounds and total reps as priority; scores per set if able.

Post scores to comments.

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