WOD & Blog

Friday 12.13.2019

By Samy Daghir / December 13, 2019 / 0 Comments

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Deadlift Week 4
Against a 15:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x Light Weight Technique Set
3 x 50%
3 x 65%

Working sets/reps:
Deadlift x 5 sets @ 5 reps each (75%5RM)

**Add 10-15lbs to last week’s training we
Weight for all sets/reps today.

Notes:
– Each set should be performed at 75% of the 5 rep maximum (5RM).

Post scores to comments.

“Snaren”
150 x Wallball (20/14lbs)
300 x Double-unders (1:1 Single-unders)

Notes: Each break during the Wallball sets/reps mandates a 30 or more rep set of Single/Double-unders before proceeding back to the 150 Wallball workload. If rep totals are achieved only the second movement remains to accomplish from that point to training completion. Strategy partitioning or a full chaos assault are both viable approaches… choose wisely, freaks.

Post scores to comments.

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Thursday 12.12.2019

By Samy Daghir / December 13, 2019 / 1 Comment

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

“Warrior’s Cove Chipper”
Row 50kcal
25ft Handstand Walk or 50ft Bear Crawl
100 x Mtn. Climbers
15 x Push-ups
15 x Pull-ups
25 x V-ups
25 x Air Squats
10 x Burpees
50 x Abmat Sit-ups
20 x Box Jumps/Step-ups (24/20”)
20 x Static Lunges
10 x Pull-ups
10 x Push-ups
100 x Flutter Kicks
10 x Burpees
100 x Plankies
15 x Pull-ups
15 x Push-ups
20 x Lateral Lungs or Pistols
Row 30kcal

Post scores to comments.

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Wednesday 12.11.2019

By Anderson / December 11, 2019 / 2 Comments
YESSSSS!!!

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Press Week 4
Against a 15:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x Light Weight Technique Set
3 x 50%
3 x 65%

Working sets/reps:
Press x 5 sets @ 5 reps each
(+5-10lbs from last week)

Notes:
– Each set should be performed at 75% of a 5 rep maximum (5RM) + 5-10lbs.

Post scores to comments.

“Action Smackson”
For time, versus a 15:00 time cap
American Kettlebell Swings x 21-18-15-12 (24/32kg)
Thrusters x 21-18-15-12 (45/35lbs)
Walking Lunges x 100ft-100ft-100ft-100ft

Notes: Round one reads as 21 KB Swings, 21 Thrusters, and 100ft of Walking Lunges. Rx+ dictates using 32/24kg for the Kettlebells and 75/55lbs for the Thrusters. Front Rack or overhead carry with KB or DB for the lunges each round. Get some, freaks!

Post scores to comments.

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Tuesday 12.10.2019

By Samy Daghir / December 10, 2019 / 3 Comments
Burpee Box Whaaaat?!

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Muscle-ups & Pull-ups
Complete 3 Rounds of the following interval/workload assignment

:30 x Max Reps of Muscle-ups/Pull-ups
:30 x Rest

Then…
Complete 5 Rounds of the following interval/workload assignment

:30 x 50-70% of Best Rep Score for Muscle-ups/Pull-ups
:30 x Rest

Notes: Additional points of performance for today’s training will be covered during the whiteboard brief.

Post scores to comments.

“1500m Nest Egg”
For time versus a 15:00 time cap
Row 500m
30 x Burpees
30 x GHD Sit-ups

Row 500m
20 x Burpees
20 x GHD Sit-ups

Row 500m
10 x Burpees
10 x GHD Sit-ups

Post scores to comments.

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Monday 12.09.2019

By Samy Daghir / December 9, 2019 / 3 Comments

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Back Squat Week 4
Against a 15:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x Light Weight Technique Set
3 x 50%
3 x 65%

Working sets/reps:
Back Squat x 5 sets @ 5 reps each
(+ 10 to 15lbs from previous Monday)

Post scores to comments.

“The Shivering”
For time
2-4-6-8-10 x Power Clean & Jerk (135/95lbs)
50-40-30-20-10 x Double-unders

Post scores to comments.

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Friday 12.06.2019

By Samy Daghir / December 6, 2019 / 0 Comments
Click the image to check out our new apparel store!!

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Deadlift Week 3
Against a 15:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x Light Weight Technique Set
3 x 50%
3 x 65%

Working sets/reps:
Deadlift x 5 sets @ 5 reps each (75%5RM)

Notes:
– Each set should be performed at 75% of the 5 rep maximum (5RM).

Post scores to comments.

“Severals of Sevens”
7 rounds for time of
7 x Pull-ups
7 x Box Jumps (24/20”)
7 x Wallball (20/14lbs)

Post scores to comments.

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Thursday 12.05.2019

By Samy Daghir / December 5, 2019 / 1 Comment

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Ring Dip & Barbell Row Alt. EMOTM
Complete the following workload Every minute on the minute for 14:00.

Odd minutes x 7-10 reps
Ring Dips (strict)

Even minutes x 7 reps
Barbell Row (increase weight across sets)

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

“Let’s Do It”
Complete as many rounds/reps as possible in 14:00 of
6 x Power Snatch (95/65lbs)
9 x Front Squat Squat (95/65lbs)
12 x GHD Sit-ups
Row 20kcal

Notes: Rx+ Unbroken commitment for a 135/95lb upgrade. Additional points of performance will be covered during the whiteboard brief. Fun fact: Internet search for the history behind the Nike brand slogan’s origin…

Post scores to comments.

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Wednesday 12.04.2019

By Samy Daghir / December 4, 2019 / 2 Comments

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Press Week 3
Against a 12:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x Light Weight Technique Set
3 x 50%
3 x 65%

Working sets/reps:
Press x 5 sets @ 5 reps each (75%5RM)

Notes:
– Each set should be performed at 75% of a 5 rep maximum (5RM).

Post scores to comments.

“Sprint Souffle”
6 Rounds for time of
1 x Kettlebell Complex
10 x Push-ups
1 x Shuttle Run
:30 rest

Notes: Kettlebell Complex = 5 x KB Sumo Deadlift High Pull + 5 x Russian KB Swings + 5 x American KB Swings @ challenging weight. The shuttle run is four lengths of the main floor at 50ft per length. Score includes the built in rest interval.

Post scores to comments.

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Tuesday 11.03.2019

By Samy Daghir / December 3, 2019 / 1 Comment

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Rope Climb & V-up Intervals
Complete 5 Rounds of the following Rope Climb and V-up interval assignments.

2:00 x Rope Climb (2 Ascents)
1:00 x V-ups (15 reps)

Notes: Additional points of performance for today’s training will be covered during the whiteboard brief.

Post scores to comments.

“Whitewalls”
5 Rounds for time of
7 x Power Cleans (135/95lbs)
10 x Slamball
30 x Double-unders

Post scores to comments.

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Monday 12.02.2019

By Samy Daghir / December 2, 2019 / 2 Comments

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Back Squat Week 3 (5×[email protected]%)
Against a 15:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x Light Weight Technique Set
3 x 50%
3 x 65%

Working sets/reps:
Back Squat x 5 sets @ 5 reps each (75%5RM)

Notes:
– Each set should be performed at 75% of the 5 rep maximum (5RM) established last Monday.

Post scores to comments.

“Snow Day”
For time versus a 12:00 time cap
Row 1000m
Then… Partition as needed;
50 x Thrusters (75/55lbs)
75 x Burpees

Post scores to comments.

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Wednesday 10.30.2019

By Samy Daghir / October 30, 2019 / 1 Comment
T.M. Mike, Mel & Abe GET SOME during 20.2! … Bobby observed diligently.

Warm-up Drills
I. Jump Rope x Single-unders
50-40-30-20-10
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Full Clean 8 Rounds (On the :75)
Complete 1 x Full Clean :75 for 8 rounds total, climbing in weight from 50-60% of a 1RM as able every 1-2 rounds.

8 Rounds x Every :75 seconds
Complete the following

1 x Full Clean (climb weight per 1-2 rounds)

Post scores to comments.

“Whip-ends”
Complete for time
100 x Double-unders

Then… 10,9,8,7,6,5,4,3,2,1 reps of
American KB Swings (32/24kg)
Burpees

100 x Double-unders

Notes: Scaling for today will be 2:1 for Single-unders subbed in place of Double-unders. Adjust KB weight to put unbroken sets within range of the day’s training. Burpees are traditional style, jump and clap at the top of the rep for it to count (yahtzee ’09 standards).

Post scores to comments.

Skill Development & Accessory Training
35-25-15 for Quality of
GHD Sit-ups
10-8-6 for Quality of
Pistols

Notes: Work through all the GHD and Pistol work separately or alternate. Slow negatives and modified half kneel as teaching/progressions would additionally benefit hip position strengthening and low back strength after the high volume of pulling performed thus far this week.

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Tuesday 10.29.2011

By Samy Daghir / October 29, 2019 / 1 Comment
Emily and Bobby feeling everything except judgement…

Warm-up Drills
I. Row 500m
II. Dynamic & Yoga Drills
IV. Mobility

Impact/Focus: Pull-up Skills & Drills
10 minutes of Skills & Drills follows;

4-5 Rounds, Every minute on the minute of
3-5 Deadhang Pull-ups/Ring Rows

4-5 Rounds, Every minute on the minute of
5-7 x Kipping Drills/Practice

Notes: Today’s overview of training from set-up and review through training sets/reps.

– Review of Kipping technique via body mechanics, and positional points of performance.

– Assigned training will will in two parts, part 1 will assign low to moderate deadhang work or low to moderate kipping practice. Part 2 will emphasize the development and proficiency of the kip.

– Below are some examples of areas of focus for today’s training and review.

A. Low Ring Kipping Ring Row Drills
B. Jumping Pull-ups (w/ kipping mechanics)
C. Banded Push Away Drill
D. Gymnastics Kip
E. Butterfly Kip

Post training results to comments.

“Frappe”
AMRAP vs 12:00 of
Row 500m
6 x Front Squat (95/65lbs)
12 x Pull-ups

Notes: Scale up to Rx+ entails 135/95lbs and Chest-to-bar repetitions.

Post scores to comments.

Skill Development
*Midline Conditioning Sets alternating with Armbar Stretch; time permitting.

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Monday 10.27.2019

By Samy Daghir / October 28, 2019 / 1 Comment

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

“Open WOD 20.3”
For time (vs. a 9:00 time cap)
21 x Deadlifts (225/135lbs)
21 x Handstand Push-ups
15 x Deadlifts (225/135lbs)
15 x Handstand Push-ups
9 x Deadlifts, (315/225lbs)
9 x Handstand Push-ups
21 x Deadlifts (315/225lbs)
50-ft. Handstand Walk
15 x deadlifts, (315/225lbs)
50-ft. Handstand Walk
9 x deadlifts (315/225lbs)
50-ft. Handstand Walk

Time cap: 9 min.

NOTES

WORKOUT VARIATIONS

Rx’d (Ages 16-54)
♀ deadlift 155 lb. then 205 lb.
♂ deadlift 225 lb. then 315 lb.

Scaled (Ages 16-54)
♀ deadlift 95 lb., perform hand-release push-ups, then deadlift 135 lb. and bear crawl
♂ deadlift 135 lb., perform hand-release push-ups, then deadlift 185 lb. and bear crawl

Teenagers 14-15
♀ deadlift 95 lb. then 135 lb.
♂ deadlift 135 lb. then 185 lb.

Scaled Teenagers 14-15
♀ deadlift 55 lb., perform hand-release push-ups, then deadlift 75 lb. and bear crawl
♂ deadlift 75 lb., perform hand-release push-ups, then deadlift 95 lb. and bear crawl

Masters 55+
♀ deadlift 125 lb., push press 65 lb., then deadlift 165 lb. and perform sets of 10 handstand push-ups
♂ deadlift 185 lb., push press 95 lb., then deadlift 255 lb. and perform sets of 10 handstand push-ups

Scaled Masters 55+
♀ deadlift 80 lb., perform hand-release knee push-ups, then deadlift 105 lb. and bear crawl
♂ deadlift 115 lb., perform hand-release knee push-ups, then deadlift 155 lb. and bear crawl

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Friday 10.25.2018

By Samy Daghir / October 25, 2019 / 0 Comments
Vino snatches a personal record (PR) this week; and we’re only halfway through the 2020 OPEN! #FNL IS HERE

Warm-up Drills
I. Spikeball or Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus #1 : Deadlift Strength Training
Warm-up as needed before working through one of the following training .

A. 3 reps x Deadlift;
**On the 90 seconds, @80% of a 1RM for all 5 rounds/efforts.

B. 10 / 7,7 / 5,3,3 / 3,3,3 / 3,2,1 / 1,1,1,1
The above numbers are examples of Rep schemes to utilize as dry runs during Deadlift :90 work intervals. Utilize the “Diane” benchmark standard weight as an Rx guideline for determining training loads.

**On the 90 seconds, @80% of a 1RM for all 5 rounds/efforts.

Impact/Focus #2 : Ring Muscle-up Training
Complete the following Muscle-up or Scaled Ring Muscle-up workload for total time to completion; resting :30 between each achieved volume/round.

5 x Ring Muscle-ups
:30 seconds Rest
4 x Ring Muscle-up
:30 seconds Rest
3 x Ring Muscle-up
:30 seconds Rest
2 x Ring Muscle-ups
:30 seconds Rest
1 x Ring Muscle-up

Notes: Strict or Kipping are both viable options for today, however kipping would be a priority for those wishing to sharpen last minute Open 2020 skill sets.

Post total time taken to complete to comments.

“Splintervals”
Achieve the target goal for the selected movements during each station’s work interval.

3 Rounds of
:45 x HSPU (3-5 reps) / DB Push Press (5-10 reps)
– :15 x Rest/Transition –
:45 x Knees-to-Elbows (10 reps) / Abmat Sit-ups (20 reps)
– :15 x Rest/Transition –
:45 x Wallball (15 reps) / Wall-clusters (10 reps)
– :15 x Rest/Transition –
:45 x Static L-sit Hold (:20 reps) / Prone Plank Hold (:30 reps)
– :15 x Rest/Transition –
:45 x Handstand Walk (max dist.) / Bear Crawl (max dist.)
– :15 x Rest/Transition –

Notes:

Post scores to comments.

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Thursday 10.24.2019

By Samy Daghir / October 24, 2019 / 1 Comment
Kyle enjoys a bit of Dumbbell Indulgence via Thrusters during 20.2 … only a few hours left until 20.3 DROPS! YESSSSS!!!!

Warm-up Drills
I. Spikeball or Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Snatch Select Single Rep Intervals
10 Rounds, on the :75 seconds.
Warm up to a starting weight between 60% and 70% of a 1RM Power Snatch or Full Snatch (athlete’s + coach’s discretion).

Complete 10 Rounds of the following workload every :75 seconds. Climb wight every 1-2 Rounds as able.

1 x Power/Full Snatch (starting at 60-70% 1RM)

Post loads to comments.

“Home-stocke”
For time
Bumper Ground-to-Overhead (45/25lbs)
– 15,12,9,6,3 (reps)
Bumper Overhead Walking Lunges (45/25lbs) x
– 30,24,18,12,6 (steps)
GHD/Abmat Sit-ups x
– 15,12,9,6,3 (reps)
Run x
– 400m,200m,400m,200m,400m

NOTES
Example of Round 1;
15 reps x BG2OH + 30 steps, alternating Left and Right legs x Bumper Walking Overhead Lunges + 15 reps GHD or Abmat Sit-ups + Run 400m. Round 2 would be, 12 + 24 + 12 + 200m respectively. There are five rounds, bring the lumber, freaks…

Post scores to comments.

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Wednesday 10.23.2019

By Samy Daghir / October 23, 2019 / 1 Comment
From Left to Right: Anne, Doc JJ, and Cuzin G sharpening themselves for 20.3!

Warm-up Drills
I. Spikeball or Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Back Squat Single Rep Intervals
10 Rounds, on the :75 seconds.
Warm up to a starting weight between 60% and 70% of a 1RM Back Squat.

Complete 10 Rounds of the following workload every :75 seconds. Climb wight every 1-2 Rounds as able.

1 x Back Squat (starting at 60-70% 1RM)

Post loads to comments.

“Snozberries”
7 Rounds for time (15:00 time cap)
2 x Squat Clean & Jerk
7 x C2B Pull-ups
9 x Box Jump Over’s (24/20”)

Notes: Points of performance, movement review and demo’s, technique priorities, and scaling will be covered for athlete’s during and after the whiteboard brief while the WOD is set up.

Post scores to comments.

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Tuesday 10.22.2019

By Samy Daghir / October 22, 2019 / 0 Comments
Kerry, Vino, and Cam getting after 20.1 last week!

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Rowing & Turkish Get-ups
5 Rounds of
Row Max Distance x 1:00
:30 Rest/Transition
1:30 to 2:00 x Turkish Get-ups ALT.L/R
(@ light/moderate weight)

Notes: Athlete’s will be provided guidance based on approaching the following interval training with a recovery emphasis versus the original intent at rx/scaled efforts.

Post total distance, total reps, and weight used to comments.

“A Tabata Mash-up”
Complete 8 Rounds of the following
:20 x Max Reps Deadlift (155/105lbs)
:10 x Rest
:20 x Max Reps Push-ups
:10 x Rest

Notes: Deadlift weight is just a general guideline, athlete’s will be briefed on selecting an appropriate ‘met-con’ weight.
Rx+ for the Push-ups may be subbed to Ring Push-ups.
Rep caps for those on a recovery day protocol will also be covered during the whiteboard brief.

What is metcon? Fun fact…
MetCon is short for metabolic conditioning (In other words; using energy pathways available to the human body through the engaging of exercise movements.)

Post total reps per movement to comments.

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Monday 10.21.2019

By Samy Daghir / October 21, 2019 / 0 Comments
IT IS HEEEERRRRREEEEEE!

Warm-up Drills
I. Row 500m or Jumprope x 3:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

“Open WOD 20.2”
Complete as many rounds as possible in 20 minutes of
4 x Dumbbell Thrusters (50/35lbs)
6 x Toes-to-Bars
24 x Double-unders

Post scores to comments.

NOTES
This workout begins with the dumbbells on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may begin performing thrusters. After 4 reps of thrusters are completed, the athlete will advance to a pull-up bar to perform toes-to-bars. After 6 reps of toes- to-bars are completed, the athlete will move to a jump rope and complete 24 double-unders before returning to the thrusters for the next round.
The athlete’s score will be the total number of repetitions completed before the 20-minute time cap.
There is no tiebreak for this workout.

LINK TO OFFICIAL SCORECARD FOUND HERE

WORKOUT VARIATIONS

Rx’d (Ages 16-54)
♀ 35-lb. DBs competition. ♂ 50-lb. DBs

Scaled (Ages 16-54)
♀ 20-lb. DBs, hanging knee-raises, single-unders ♂ 35-lb. DBs, hanging knee-raises, single-unders

Teenagers 14-15
♀ 20-lb. DBs ♂ 35-lb. DBs

Scaled Teenagers 14-15
♀ 15-lb. DBs, hanging knee-raises, single-unders ♂ 20-lb. DBs, hanging knee-raises, single-unders

Masters 55+
♀ 20-lb. DBs ♂ 35-lb. DBs

Scaled Masters 55+
♀ 15-lb. DBs, sit-ups, single-unders ♂ 20-lb. DBs, sit-ups, single-unders

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Friday 10.18.2019

By Samy Daghir / October 18, 2019 / 0 Comments

Warm-up Drills
I. Jump Rope x 3:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus Part 1: Overhead Squat EMOTM
Warm-up as needed before completing the following workload every 1:30 for 6 Rounds. Working weights should be 50-65% for today’s training.

3 x Overhead Squat

Post reps/loads to comments.

Impact/Focus Part 2: Ring Muscle-ups
Warm-up as needed before completing the following workload every 1:30 for 6 Rounds.

3-5 x Ring Muscle-ups/Scaled Ring Muscle-ups

Post reps completed and method to comments.

“Seagram 7’s”
7:00 AMRAP of
7 x Medicine Ball Cleans (20/14lbs)
7 x Push-ups

Notes: Pacing modifications to the training above will be addressed for those prepping intently for the Open WOD 20.2.

Post scores to comments.

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Thursday 10.17.2019

By Samy Daghir / October 17, 2019 / 0 Comments
Castro’s image hint…. hmmmm lunges?Definitely a$$ to grass in some rhetoric.

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Clean & Jerk EMOTM
Complete 1 x Clean & Jerk every :75 for 10 rounds total, climbing in weight from 50-60% of a 1rm as able every 1-2 rounds.

10 Rounds x Every :75 seconds
Complete the following

1 x Clean & Jerk (climb weight per 1-2 rounds)

Post scores to comments.

“Storm Chasing”
Complete as many reps/meters as possible for each movement within the time allotted
5:00 x Ground-2-Overhead (lbs)
4:00 x Double-unders
3:00 x Dumbbell Box Step-ups (24/20”)
2:00 x Toes-to-bar
1:00 x Dumbbell Overhead Walking Lunges

Notes: Ground-2-Overhead is any way possible (Clean and Jerk/Snatch Variations) where athletes may pick any of the following weights in an attempt to take the most lbs through the predetermined range of motion in the time allotted: 65/95/115/135/155lbs.

Post method, lbs, distance, reps to comments.

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