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WOD & Blog

Thursday 08.29.2019

By Samy Daghir / August 29, 2019 / 2 Comments

Our Next On-Ramp Start Date
Tuesday, Sept 3rd @ 6pm
Learn More & Contact Us by clicking HERE.

Warm-up Drills
I. Jump Rope x 2:00
II. Coach’s Choice
III. Mobility

Impact/Focus: Flight Simulator(s) vs 12:00 Cap
Complete one of the following pyramid rep schemes for Double-unders for time. There will be a 12:00 Incentive Time Cap.

I. Scaled Single-unders x
5-10-15-20…45-50-45…20-15-10-5
II. Scaled Double-unders x
5-10-15-20-25-30-25-20-15-10-5
III. Rx Double-unders x
5-10-15-20…45-50-45…20-15-10-5
IV. Rx+ Double-unders x
10-20-30-40-50-60-70-60-50-40-30-20-10

Notes: Complete each rung on the ladder unbroken before moving on. All the way up and down is a complete evolution.

Post rounds completed to comments.

“Wax Paper Airplanes”
12:00 AMRAP of
10 x Devil’s Press (50/35lbs)
15 x V-ups/Toes-to-Bar
50ft Bear Crawl
or
25ft HS Walk

Post scores to comments.

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Wednesday 08.28.2019

By Samy Daghir / August 28, 2019 / 1 Comment

Our Next On-Ramp Start Date
Tuesday, Sept 3rd @ 6pm
Learn More & Contact Us by clicking HERE.

Mel, Vino, Andy & Bobby’s 5pm ‘Karen’ support group meeting…

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

Impact/Focus: Back Squat Triples Every 2:00
Back Squat Warm-up Sets x 3-3-3 reps each, climbing to a starting weight range of 50-60% of a 1 rep record to begin the following training.

Back Squat 3-3-3-3-3
**climb weight as able each set

Notes: Build to a heavy triple (3 rep set) for Back Squat by climbing in weight across working sets every two minutes for five rounds. Box Squat & or Bench (knee track guidance) set-up and drills may be used to emphasize form and balance in the Back Squat movement. Overall points of performance reinforcements will be aimed towards Back Squat bar position, movement initiation cues, and position maintenance at depth.

Post sets/reps/loads to comments.

“Diane Gets Beachy”
For time
21-15-9 x Deadlift (225/155lbs)
21-15-9 x Handstand Push-ups
42-30-18 x Row (kcal)

Notes:

– Read the above as follows; round one is 21 reps of Deadlift, 21 reps of Handstand Push-ups, and 42 kcal Rowing… round 2 is 15,15,30 reps/kcal respectively, and the final round is 9/9/18 reps/kcal.

– Scaling today will be 1:1 for HSPU movement substitutions. Deadlift weights may be scaled accordingly to represent a percentage of a max rep record that is executable throughout a met con training format as above.

 References & Training Links:
– Back Squat training 3-3-3-3-3 on the 2:00 via 06.13.2019 linked HERE.
– Back Squat training 3-2-1 cluster sets via 07.16.2019 linked HERE.

Post scores to comments.

Skill Development
I. Mobility (SEE REFERENCE POSTERS!)
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
II. Slay Goats
III. Spikeball
IV. ‘Zeta’s Midline Challenge’

Psssst…on a Foot-note: The Open counter-attacks in 2019! 20.1 approaches in less than 60 days! 

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Tuesday 08.27.2019

By Samy Daghir / August 27, 2019 / 3 Comments

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

Impact/Focus: Pull-up & Muscle-up EMOTM
Complete the following workload Every minute on the minute for 10:00.

A. Strict Pull-ups, Scaled Pull-ups, Ring Rows
EMOTM x 10:00 @
10,9,8,7,6,5,4,3,2,1 reps

B. Ring Muscle-ups (may be strict or kipping)
EMOTM x 10:00 @
5,4,3,2,1,5,4,3,2,1 reps

Post scores to comments as rounds/total reps completed (ie. 10 rounds @ 55 Ring Rows).

“Sixty Kicker”
For time
Run 200m
30 x DB Hang Power Snatch (50/35lbs)
30 x GHD Sit-ups
Run 200m
20 x DB Hang Power Snatch (50/35lbs)
20 x GHD Sit-ups
Run 200m
10 x DB Hang Power Snatch (50/35lbs)
10 x GHD Sit-ups
Run 200m

Notes: Dumbbell Hang Power Snatch DEMO VIDEO link found HERE.

Post scores to comments.

Skill Development
“Microdose of Holds & Coordination Drills”

**Time Permitting**

A. 25-20-15-10-5 reps of Double-unders; work to complete unbroken or in sets/reps per rep assignment with 60 to 120 seconds of rest between efforts.

B. 25-20-15-10-5 seconds in L-sit Hold on Paralettes, Rings, or scaled to Ring Support

C. 3 x 6 reps, each arm, High Pull Assignment (corrective movement assignment)

D. Mobility Efforts (SEE REFERENCE POSTERS!!)
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

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Monday 08.26.2019

By Samy Daghir / August 26, 2019 / 2 Comments

Warm-up Drills
I. Row 500m
II. Coach’s Choice
III. Mobility

Impact/Focus: Hang Snatch 10 x 1 EMOTM :60
Complete the following Every :60 for 10 rounds total (passes through the full squat).

10 Rounds Every :60 perform
1 x Hang Snatch

Notes: Climb in weight as able, working similar percentages and weights as last weeks Snatch Training (see last Monday). Prior to the intervals at 1 x Hang Snatch (FULL) we will work through PVC & Barbell Snatch Drills. Begin today’s training at 60-70% of a 1RM if possible for sets/reps to begin. Sustained weight or climbing across sets are both viable training path’s determined by individual technique regarding the full snatch receiving position.

Link for Angel Drops found HERE.

Link for John North’s Hit and Catch Part 1 found HERE.
Link for John North’s Hit and Catch Part 2 found HERE.
Link for John North’s Hit and Catch Part 3 found HERE.

Post scores to comments.

“Karen”
Complete for time

150 x Wallball (20/14lbs)

Notes: This is A BENCHMARK. Get some, freaks!

Post times to comments.

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Friday 08.23.2019

By Samy Daghir / August 23, 2019 / 1 Comment

Warm-up Drills
I. Coach’s Choice
II. Dynamic & Static Mobility

Impact/Focus: Power Cleans (9 Rounds x :90)
Warm-up sets/reps build to beginning weight after technique review and practice drills.

9 Rounds, every :90, of the following:

3-3-3 x Power Clean
2-2-2 x Power Clean
1-1-1 x Power Clean
(climb weight across as able)

Notes: Athletes will work through PVC & Barbell Power Clean Drills and Warm-up sets as a class prior to moving into individual lifting time (Examples include PVC and Barbell work through 3 position and the Hit & Catch Drills).

Post scores to comments.

“Slammies Then Hammies”
Complete for time
Run 800m
7 Rounds for time of
7 x Burpees
10 x Slamball (40,30/20,12lbs)
Run 400m

Post scores to comments.

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Thursday 08.22.2019

By Samy Daghir / August 22, 2019 / 3 Comments

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

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

Odd minutes x 3-7 of
Ring Dips (strict)

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

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

“Uber”
12:00 AMRAP of
5 x Shoulder-2-Overhead (@50-60% of last week’s PP1RM)
10 x Toes-to-bar
15 x Wallball (20/14lbs)

Post scores to comments.

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Wednesday 08.21.2019

By Samy Daghir / August 21, 2019 / 1 Comment

Warm-up Drills
I. Row 500m
II. Coach’s Choice
(Foam Rolling Drills)
III. Mobility

Impact/Focus: Walking Lunges
Warm up as needed with 2-3 sets of 6 reps each building to the first working set weight.
Athletes will have 5 attempts to move a maximum load for 10-8-6-4-2 reps/steps respectively (back rack).

5 rounds
10-8-6-4-2 x Walking Lunges (Back Rack)

Notes: Barbells will come from the rack for today’s training.

Post loads to comments.

“Icarusian”
Complete the following in as few Tabata intevals as possible
(:20 seconds of maximal effort work x :10 seconds of rest)
Row 1000m

Rest 1:00, Then…

8 Rounds for maximum total repetitions of
(:20 seconds of maximal effort work x :10 seconds of rest)
Push-ups

Rest 1:00, Then…

8 Rounds for maximum total repetitions of
(:20 seconds of maximal effort work x :10 seconds of rest)
Hang Power Clean (95/65lbs)

Rest 1:00, Then…

8 Rounds for maximum total repetitions of
(:20 seconds of maximal effort work x :10 seconds of rest)
Double-unders

Notes: Score today are rounds to complete 1000m Rowing/total reps Push-ups, Total reps Hang Power Cleans, Total reps Double-unders/Single-unders.

Post scores to comments.

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Tuesday 08.20.2019

By Samy Daghir / August 20, 2019 / 2 Comments

Warm-up Drills
I. Run 400m
II. Dynamic Movements & Yoga Poses
III. Static Mobility

Impact/Focus: HSPU Skills & Work Capacity
Scaling movements up or down as necessary execute a Handstand Push-up Skill or Work Capacity assignment and complete for quality/competence development.

1:00 x Max Rep Test or Max Skill Hold
Then…
5 Rounds x 2:00 of HSPU Skills/Workload

Post sets/reps/time in hold to comments.

“Direct Action”
15-12-9-6-3 for time of
American KB Swings (unbroken sets)
GHD/Abmat Sit-ups
Box Jump Over’s (24/20”)

Post scores to comments.

Skill Development
A. Ring Support (l-sit scale-up) @ 7 sets x :10 hold
B. Couch Drill x 2 positions for each leg x 2:00
C. 1-arm DB/KB High Pull (light) 3 sets x 6-8 reps
D. Hip and Back Extensions 3 x 10 reps (slow)

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Monday 08.18.2019

By Samy Daghir / August 19, 2019 / 2 Comments

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

Impact/Focus: Snatch 7 x 1 EMOTM :60
Complete the following Every :60 for 7 rounds total (passes through the full squat).

7 Rounds Every :60 perform
1 x Snatch for 7 Rounds

Notes: Climb in weight as able. Prior to the intervals at 1 x Snatch (FULL) we will work through PVC & Barbell Snatch Drills and Warm-up sets; Full Snatch Technique Emphasis. 75-85% working ranges for today’s sets. Adjusting weights up or down to reinforce training priorities will be encouraged.

Link for Angel Drops found HERE.

Link for John North’s Hit and Catch Part 1 found HERE.
Link for John North’s Hit and Catch Part 2 found HERE.
Link for John North’s Hit and Catch Part 3 found HERE.

Post scores to comments.

“The First Cut”
Versus a 20:00 time cap complete four rounds for time of
Run 400m
3 x Rope Climbs
7 x Snatch (135/95lbs)

Notes: Scaling for both rx plus and modified will be covered during the whiteboard brief.

Post scores to comments.

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Friday 09.16.2019

By Samy Daghir / August 16, 2019 / 2 Comments

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

”McKenna & Glover”
For time of
10 x Power Cleans (165/110lbs)
50 x Overhead Walking Lunges (45/25lbs)
50 x Double-unders
8 x Power Cleans (165/110lbs)
40 x Overhead Walking Lunges (45/25lbs)
40 x Double-unders
6 x Power Cleans (165/110lbs)
30 x Overhead Walking Lunges (45/25lbs)
30 x Double-unders
4 x Power Cleans (165/110lbs)
20 x Overhead Walking Lunges (45/25lbs)
20 x Double-unders
2 x Power Cleans (165/110lbs)
10 x Overhead Walking Lunges (45/25lbs)
10 x Double-unders

Post scores to comments.

Captain McKenna and his unit were on foot patrolling the streets of fallujah, Iraq, when his unit came under coordinated sniper attack. Lance Corporal Michael Glover, who was the point man for the patrol, was struck by a sniper’s bullet and lay wounded on the ground. Capt McKenna immediately called for his men to throw smoke grenades around Cpl. Glover. Captain McKenna ordered his men to maintain the position of cover and went into the cloud of smoke to aid Cpl. Glover. As Captain McKenna was dragging Cpl. Glover to safety, he was hit by sniper fire.

John received the Silver Star for “Ignoring the imminent peril from heavy incoming fire, Captain McKenna ran into the intersection in an effort to save his downed Marine. completely exposed to enemy fire, he calmly knelt next to the stricken Marine to assess his condition. As he began to drag the Marine to a covered position, Captain McKenna was hit by enemy fire and was mortally wounded.”

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