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WOD & Blog

Thursday 07.16.2020

By Samy Daghir / July 16, 2020 / 1 Comment

ROMWOD: “Katniss” x 20:00
Thread the Needle
Dragon
Lizard
Standing Straddle
Pigeon

Warm-up Drills
I. Jumprope x 2:00
(Single Under Ladder 10,20,30,40,50…)
II. 2-3 Rounds of
10 x Russian KB Swings
10 x 1-arm Russian KB Swings (5/R+5L)
10 x American KB Swings
15 x Hollow Rocks
III. Mobility

Notes: Special Emphasis on KB Application for shoulder mobility with 2-part MobWOD/Armbar Stretch combo drill.

Impact/Focus: “Pet Rock”
Emphasis/instruction and training today will be on the Hand-to-Hand (H2H) switch movement as well as developing confidence and work capacity with the 1-arm Kettlebell movement executed. Select one of the following movements, athletes may adjust to a more difficult or basic movement as necessary each interval.

1. 1-arm Kettlebell Swing (alt.H2H)
2. 1-arm Kettlebell Half Snatch (alt.H2H)
2. 1-arm Kettlebell Snatch (alt.H2H)

Complete 5 Rounds for total reps/constant movement of
1:00 work x 1:00 rest

Post selections and scores to comments.

“Scrambled Du Jour”
5 Rounds for time vs. a 12:00 time cap of
Double-unders x 10-20-30-40-50
Push-ups x 10-10-10-10-10
Over-Unders x 7-7-7-7-7

Notes: Burpee Box Jump Over’s or Step Over’s are viable 1:1 for Rx score in place of Over-unders using a bench set at 18” or higher as needed (without making the leap over a mass casualty of the self). With consideration to the additional Push-up similar loading the Over-under requires, those performing scaled for time versus the time cap should apply 7 x Push-ups and 5 x Over-unders/Burpee Box Jump or Step overs per round. Double-unders to Single-unders today will be 2:1 @ 20-40-60-80-100 repetitions.

Post scores to comments.

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Wednesday 07.15.2020

By Samy Daghir / July 15, 2020 / 3 Comments

Warm-up Drills
I. Run 400m
II. 2-3 Rounds of
7 x Barbell Row
7 x Power Clean
7 x Front Squat
10 x Shoulder Taps
III. Mobility

Notes: Special Emphasis on Front Rack Mashing and Mobility, Anterior Shoulder/Compartment, and Overhead Range of Motion.

Impact/Focus: Front Squat Triples
Warm-up as needed before completing the following 7 Rounds of Front Squat 3-rep sets. This is the first time working loaded Front Squat from the rack post quarantine for most, reference recent training from the Clean and Front Squat series of sessions to stay within an ideal weight range today.

Every :75 for 7 Rounds
3 x Front Squat (climb weight as able)

Post scores to comments.

“Scuttlebutt”
Complete for time
Run 200m
21 x Wallball (24/24lbs)
21 x V-ups

Run 200m
18 x Wallball (24/24lbs)
18 x V-ups

Run 200m
15 x Wallball (24/24lbs)
15 x V-ups

Run 200m
12 x Wallball (24/24lbs)
12 x V-ups

Run 200m
9 x Wallball (24/24lbs)
9 x V-ups

Post scores to comments.

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Tuesday 07.14.2020

By Anderson / July 14, 2020 / 3 Comments

Warm-up Drills
I. Run 400m or Row 500m
II. 2-3 Rounds of
5 x Dead-Hang Pull-Ups or Ring Rows
7 x Push-Ups
10 x Air Squats
III. Mobility

“Interval Nate”
Picking your interval of choice (:60, :90, 2:00 or 3:00), complete one (1) round per interval of the following for 18:00 total:

2 x Muscle-ups (Bar or Ring)
4 x Handstand Push-Ups
8 x American Kettlebell Swings (32kg/24kg)

Scaling for Muscle-ups is 2:1 or Pull-ups or Ring Rows

Post scores to comments.

 

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Monday 07.13.2020

By Samy Daghir / July 12, 2020 / 3 Comments

Warm-up Drills
I. Row 30/21kcal
II. 2 Rounds of
16 x Hollow Rocks or :16 x L-sit
8 x Power Snatch
8 x PVC Passthroughs
+ 2 Rounds of
16 x Deadbugs (8L+8R)
8 x Snow Angels
8 x Around-the-World PVC (4L+4R)
III. Mobility

Notes: Special Emphasis Scaps, Traps, Shoulders & Chest for Overhead ROM.

Impact/Focus: Power Snatch Doubles
Warm-up as needed before completing the following 10 Rounds of Power Snatch 2-rep sets. Use ‘touch and go’ barbell cycling technique for today’s training where able.

Every :75 for 10 Rounds
2 x Power Snatch

Notes: Warm-up to a light/moderate weight. Today the weights selected should coincide with solid sets/reps worked through last Monday; staying within the weight range of those 3 rep and 2 rep sets is ideal guidance, also keeping in mind that we would encourage heavy/challenging attempts provided they feel strong and are not near any potential max efforts.
We are not looking for that exhausting barely-lived-through-the-first-time-I-technique-PR’d lifting experience for our session today.
Instead of that sort of approach let’s prime ourselves well mentally via some rumination today on the following: ‘Slow is smooth, smooth is fast; executed with attention to the detail of quality yields a capacity for fast a lot faster than expected’.

Post scores to comments.

“Your Other Right”
For time
27-21-15-9
Dumbbell 1-arm Push Press (50/35lbs)
GHD Sit-ups
Row (kcal)

Notes: Alternate per arm as desired for each round of Dumbbell Push Press. Whether fatigued from strength training, lack thereof, missing or strangely advanced coordination abilities, or from a poorly respected Lunar cycle we have a predetermined concept that there is something devilishly wrong about the extra repetition one side will end up stuck with. A personal favorite strategy of mine is to just ID that ‘mental’ self styled weak side, rename it your offhand side for the day; and begin each round with that arm while assigning the extra rep to also be performed per that side. Total net work one side does extra? Four reps… more calories were spent having fun explaining this in written form, drat.
Get after it, ninjas.

Post scores to comments.

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Friday 07.10.2020

By Samy Daghir / July 10, 2020 / 4 Comments

Warm-up Drills
I. Run 400m
II. Movement Series
–2 Rounds of–
5 x Deadlift
5 x Power Clean
5 x Push Press/Push Jerk
–2 Rounds of–
10 x Deadbugs
10 x Snow Angels
10 x PVC Passthroughs
III. Mobility

Notes: Special Emphasis on Front Rack Mashing and Mobility, Anterior Shoulder/Compartment, and Overhead Range of Motion.

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

Impact/Focus: Power Clean & Jerk
Warm-up as needed before completing the following Power Clean & Jerk every :75 seconds for 9 Rounds as shown below. Use ‘touch and go’ barbell cycling technique for today’s training where applicable. See notes for additional weight/loading guidelines.

Every :75 seconds for 9 Rounds work through the following sets/reps

Power Clean & Jerk 3-3-3-2-2-2-1-1-1

Notes: Weights should stay below any recent records that were achieved specifically on the Clean movement without the overhead aspect included. Noting appropriate weights used today at a 20-30% adjustment lighter would be a great guideline to start thinking about the MetCon weights which follow. Athlete’s may build across sets at a moderate pace or work same/similar weights each round to establish better technique and practice putting the two movements, the Power Clean and the Jerk, into one compound ground to overhead exercise.

Post scores to comments.

“Hammurabi”
For time

Run 400m

Then…
10 x Power Clean & Jerk (95/65lbs)
15 x GHD Sit-ups
8 x Power Clean & Jerk
15 x GHD Sit-ups
6 x Power Clean & Jerk
15 x GHD Sit-ups
4 x Power Clean & Jerk
15 x GHD Sit-ups
2 x Power Clean & Jerk
15 x GHD Sit-ups

Finish with,
Run 400m

Notes: Athlete’s will be selecting weights from predetermined bumper plate set-ups based upon performance in the Impact/Focus and previous training sessions of relevance. Options begin at 95/65lbs and may be scaled down to 45/35lbs or up to 135/95lbs. We are looking for some smooth operators on that barbell cycling movement today, heavier is in your futures but let’s make sure we earn it. There will be a hard 20:00 time cap on today’s training.

Post scores to comments.

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Thursday 07.09.2020

By Samy Daghir / July 9, 2020 / 2 Comments

I. ROMWOD: “Listen to the Quiet” x 14:00

II. General Warm-up & Mobility Drills

Impact/Focus: Handstand Push-up Intervals
Complete the following work/rest interval assignments for an established level of Handstand movements; Dumbbell Press, Pike Push-ups, Stinkbugs, Scaled HSPU, Handstand Push-ups.

1:00 x Max Reps
1:00 x Rest

1:00 x 30-50% of reps achieved in set 1
1:00 x Rest

1:00 x 30-50% of reps achieved in set 1
1:00 x Rest

1:00 x 30-50% of reps achieved in set 1
1:00 x Rest

1:00 x 30-50% of reps achieved in set 1
1:00 x Rest

1:00 x 30-50% of reps achieved in set 1
1:00 x Rest

Notes: Attempt to spread load the rep assignments for the final five rounds to evenly work through at a set tempo… example: hit 2 reps every 15 seconds to achieve the requisite 6 reps if 12 were achieved in the first minute.

Post scores to comments.

“Mary-ish”
Complete as many rounds/reps as possible in 15:00 of
100ft x Bearcrawl or 25ft HS Walk
10 x Pistols (sub 20 x Lunges)
15 x Sumo Deadlift High-Pull (75/55lbs)

Post scores to comments.

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Wednesday 07.08.2020

By Anderson / July 8, 2020 / 2 Comments

Warm-up Drills
I. Run 400m

II. 3 Rounds of
10 x Air Squats
10 x Walking Lunges
10 x Pike Walk Steps

III. Mobility Drills & Yoga Poses

Impact/Focus: Back Squat
Warm-up with 2-3 sets of up to 5 reps building in weight to facilitate the opening workload for the following:

Back Squat x 5-5-5-5-5 (either building to 75% of last week’s single rep or complete all 5 sets at 75%)

Post scores to comments.

“Kelly”
Complete 5 rounds for time against a 20:00 clock:
Run 400m
30 Box Jumps (24/20)
30 Wallballs (20/14)

Post scores to comments.

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Tuesday 07.07.2020

By Samy Daghir / July 7, 2020 / 1 Comment

Warm-up Drills
I. Row 500m or Run 400m
II. Coach’s Choice
or
2 Rounds for Quality of
5-7 x Deadhang Pull-ups/Ring Rows
7 x Push-ups
10 x Air Squats
III. Mobility Drills & Movement Set-up Warm-up
(shoulder, pec, scaps, traps emphasis for mobility drills will emphasize achieving the least inhibited range of motion for the dip exercise.)

Impact/Focus: Gymnastic Strength & Conditioning
Complete 6 Rounds of :90 seconds Work x :60 seconds Rest of the following;

Select one of the movement options from the progressions listed out which detail a route for bodyweight, ring, and gymnastic skill ability development.

A.

6 Rounds for maximum reps possible of
Work :45 seconds x Ring Rows
Work :45 seconds x Dips
(Ring, Matador, Bench Dips, or Strict Push-up variations)

Rest :60 seconds

B.

6 Rounds for maximum reps possible of
Work :90 x Scaled Ring Muscle-ups (Low Set-up)

Rest :60 seconds

Notes: Low Rings Scaled Muscle-up Movement = Ring Row with Muscle-up Transition directly into a Ring Dip OR
Assisted Ring Dip; ie. Toenail Dips, or leg leverage assisted

C.

6 Rounds for maximum reps possible of
Work :90 x Scaled Jumping Ring Muscle-ups

Rest :60 seconds

Notes: Rings or Bar at armpit heigh +/-.

D.

6 Rounds for maximum reps possible of
Work :90 x Bar or Ring Muscle-ups

Rest :60 seconds

Notes: Complete a sustained tempo workload of muscle-ups after a first round max rep attempt time trial. Goal subsequent rounds at 20-30% of that initial score. One approach would be selecting from Every 5 seconds, 10 seconds, 15 seconds and completing a broken down 30% volume as determined by the time trail number of reps.

Post selections and scores to comments.

“Lead Balloons”
Complete for time

Row 250m
21 x Toes-to-Bar
21 x Push Press (75/55lbs)

Row 500m
15 x Toes-to-Bar
15 x Push Press (75/55lbs)

Row 750m
9 x Toes-to-Bar
9 x Push Press (75/55lbs)

Notes: Scale the Toes-to-Bar movement to a Hanging core movement at 1:1 repetitions such as Knees-to-Elbows or Hanging Knee Raises. V-ups or Toes-to-object (medball, etc.) are also viable options for laying supine for the movement set-up and start.
Adjust load as needed; if beneficial in significant kind we may suggest, single or double Dumbbell variations for today’s Push Press exercise which may still be loaded for Rx training. Sub 1 or 2 arm Dumbbell movements at 35/20lbs and execute 21,15, and 9 reps per arm in each of the respective rounds if this applies to you. Press and Push Jerks are not in play for this one.

Rx+ 95/65 or 50/35lb dumbbells. Only one Dumbbell or similar weighted KB is 21 reps per arm as adapted for today’s training, switch sides per individual athlete’s discretion.

Post scores to comments.

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Monday 07.06.2020

By Samy Daghir / July 6, 2020 / 2 Comments
Bethany hitting her 307# PR Deadlift! YESSSSS!

Warm-up Drills
I. Run 400 to 800m or Jump Rope x 3:00
II. 2 Rounds of
5 x Hang Power Snatch (2pos.)
5 x Power Snatch
10 x PVC Passthroughs
+ 2 Rounds of
7-10 x Snow Angels
14-20 x Deadbugs
III. Mobility

Notes: Special Emphasis with Lax Ball: Anterior Shoulder, Compartment, and Pec Minor Emphasis.

Impact/Focus: Power Snatch
Warm-up as needed before completing the following 10 Rounds of Power Snatch 3-rep and 2-rep sets. Use ‘touch and go’ barbell cycling technique for today’s training.

Every :90 for 5 Rounds
3 x Power Snatch

Every :90 for 5 Rounds
2 x Power Snatch

Notes: There are ten rounds total on the :90 as described above. Warm-up to a light/moderate weight that can be Power Snatched or Hang Power nique Snatched for 5 or more repetitions, repeatedly. Today the weights selected should facilitate barbell cycling and should not be pushing the heavy weights such that positional learning for points of performance in the movement are unable to be applied (as covered in whiteboard brief). Examples of scaling the training to emphasize movement proficiency baseline establishment and development would be going as light as possible and/or adjusting the rep assignments to lower volumes as needed.

Post scores to comments.

“Freedom Fries”
7 Rounds for time of (vs 12:00 time cap)

21 x Double-unders
10 x Medicine Ball Cleans (20/14lbs)
7 x Burpees

Notes: Scaling guidance for today would be 42 x Single-unders per round, a lighter weight on the medicine ball clean, and an option to go for 5 rounds vs. the 12:00 time cap.

Post scores to comments.

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Friday 07.03.2020

By Samy Daghir / July 3, 2020 / 6 Comments
Navy Lieutenant Michael Murphy Killed In Action June 28, 2005 in Afghanistan.

Warm-up Drills
I. Run 400m/Row 500m
II. 3 Rounds of
5 x Jumping/Scap Pull-ups
5-7 x Push-ups/Hindu Push-ups
10 x Rev.Lunges In Place/Shrimp Squats
III. Dynamics (ie.Scorpions,etc) & Yoga Poses
IV. Mobility Drills

“Murph”
For time
1 mile Run
100 x Pull-ups
200 x Push-ups
300 x Air 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.

ADDITIONAL SCALING NOTES:

Modified Volume Scaling would be to cut the distances to 800m and the rep volumed in half to 50/100/150 reps per movement at Rx level or with the substitutions subsequently suggested below.

If athlete’s have no Pull-up bar and have been progression with regular training via the Swing and Snatch (1 and 2 arm versions) movements then substitute one of the folowing:
100 x American KB Swings at a heavy/challenging weight of 24/16kg or heavier if able.
100 (50L+50R) x 1-arm Snatch with the Dumbbell, alternating arms every repetition during working sets is viable as a substitute for those without Kettlebells.

SET & REP STRATEGIES:
1. Complete Unpartitioned as
100 x Pull-ups
200 x Push-ups
300 x Air Squats
*In Order.

2. Complete ‘Cindy’ Style as
20 Rounds of
5 x Pull-ups
10 x Push-ups
15 x Air squats

3. Complete 33 Rounds of
3 x Pull-ups
6 x Push-ups
9 x Air Squats
Then… + 1 Pull-up, 2 Push-ups, 3 Air Squats as a final 34th Round.

These are just examples based on different athlete levels with the various movements and conditioning components.

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