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WOD & Blog

Tuesday 11.05.2019

By Samy Daghir / November 5, 2019 / 3 Comments
Coach Greg’s Final C&J this past weekend… Reppin Savage! YESSSSSS

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

Impact/Focus: Turkish Get-ups
Following an appropriate series of warm up reps: Complete two Turkish Get-up every minute on the minute (EMOTM) for 8:00.

EMOTM for 8:00
2 x Turkish Get-ups (1L/1R)

Notes: Climb in weight as able across sets.

Post training to comments.

“Paisible”
For time
Row 500m
15 x Chin-over-Bar Pull-ups
Row 400m
12 x Chest-to-Bar Pull-ups
Row 300m
9 x Muscle-ups

Post scores to comments.

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Monday 11.04.2019

By Samy Daghir / November 4, 2019 / 2 Comments

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

“Open WOD 20.4”
For time
30 x Box Jumps (24/20”)
15 x Clean & Jerks (95/65lbs)
30 x Box Jumps (24/20”)
15 x Clean & Jerks (135/85lbs)
30 x Box Jumps (24/20”)
10 x Clean & Jerks (185/115lbs)
30 x Single-leg Squats
10 x Clean & Jerks (225/145lbs)
30 x Single-leg Squats
5 x Clean & Jerks (275/175lbs)
30 x Single-leg Squats
5 x Clean & Jerks (315/205lbs)

Time cap: 20 minutes

NOTES:

WORKOUT VARIATIONS

Rx’d (Ages 16-54)
♀ 20-in. box, single-leg squat, C&J 65-85-115-145-175-205 lb.
♂ 24-in. box, single-leg squat, C&J 95-135-185-225- 275-315 lb.

Scaled (Ages 16-54)
♀ 20-in. box, 14-lb. medicine-ball step-up, C&J 35-55-75- 95-115-135 lb.
♂ 24-in. box, 20-lb. medicine-ball step-up, C&J 65-95- 115-135-155-185 lb.

Teenagers 14-15
♀ 20-in. box, single-leg squat, C&J 35-55-75-95-105-115 lb.
♂ 24-in. box, single-leg squat, C&J 65-95-115-135-155-185 lb.

Scaled Teenagers 14-15
♀ 20-in. box, 14-lb. med-ball step-up, C&J 35-45-65-75- 85-95 lb.
♂ 24-in. box, 20-lb. med-ball step-up, C&J 45-65-85-105- 125-145 lb.

Masters 55+
♀ 20-in. box, 14-lb. med-ball step-up, C&J 65-75-95-105- 125-145 lb.
♂ 24-in. box, 20-lb. med-ball step-up, C&J 95-115-135- 155-185-205 lb.

Scaled Masters 55+
♀ 16-in. box, 14-lb. med-ball step-up, C&J 35-45-65-75- 85-105 lb.
♂ 20-in. box, 20-lb. med-ball step-up, C&J 45-65-85-105- 125-145 lb.

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Friday 11.01.2019

By Samy Daghir / November 1, 2019 / 1 Comment

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

Impact/Focus: Push/Split Jerk 7 Rounds (On the :90)
Complete 3 x Push/Split Jerk :90 for 7 rounds total, climbing in weight from 50-60% of a 1RM as able every 1-2 rounds.

7 Rounds x Every :90 seconds
Complete the following

3 x Push/Split Jerk (climb weight per 1-2 rounds)

Post scores to comments.

“Breezy”
Against a 12:00 Running Clock
Row 1000m
In the time remaining, AMRAP of
10 x Pistols (5L+5R,alt.)
10 x SDHP (95/65lbs)
10 x Slamball (40,30/20,12lbs)

Post scores to comments.

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Thursday 10.31.2019

By Samy Daghir / October 30, 2019 / 3 Comments
“Perry don cut dem competitors no slack… innit?”

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
(Lax Ball, PVC, OHS Hold, Couch…)

Impact/Focus: Overhead Squat 5-4-3-2-1
Warm-up as needed before completing the following workload every 2:00 for 5 Rounds. Begin the first round at 50-60% of a one rep max and climb weight as able across sets.

Work through the following workload(s) of Overhead Squats every two minutes as follows:

2:00 x Overhead Squat 5 reps
2:00 x Overhead Squat 4 reps
2:00 x Overhead Squat 3 reps
2:00 x Overhead Squat 2 reps
2:00 x Overhead Squat 1 reps

Notes: Sets/Reps should come from the rack today. Proficiency and practice scaling will be addressed for those newer to or specifically challenged by this movement set.

Post reps/loads to comments.

“Laffy Taffy”
15-12-9-6-3 reps of
Wallball (20/14lbs)
Toes-to-bar
Box Jumps (24/20”)

Notes: Toes-to-bar affords an opportunity to apply the kipping technique and drills covered prior to the Pull-up Met Con Tuesday this week. Scale TTB to hanging knee raises at 1:1 for rep conversions or to V-ups at 2:1. This is a leg taxing metcon, take additional care during the initiation of Box Jump workloads. Scaling to box step ups is good to go. Get some, freaks… and Happy Halloween!

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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Thursday 12.05.2019

By Samy Daghir / December 5, 2019 / 0 Comments

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 11.27.2019

By Samy Daghir / November 27, 2019 / 2 Comments

**Important Holiday Schedule Information**

MON, TUES & WEDS (25,26,27th)
Normal Hours

THURS (28th) & FRI (29th)
Closed for Holiday Break

SAT(30th)
OPEN GYM 9-11 —> **HERO WOD “MILLEY”**

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

Impact/Focus: Deadlift Week 2
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:
Deadlift x 3 sets @ 5 reps each (75%5RM)

Notes:
– Each set should be performed at 75% of the 5 rep maximum (5RM) established last Friday.
– Begin getting comfortable with the warm-up protocol and percentages, cheat sheets will be provided for quick math (no one is judging you 5am-ers…).

Post scores to comments.

”Team Turkey Shoot 2019”
Complete the following for time in teams of 2
100 x Wallball (20/14lbs)
80 x KB Swings (24/16kg)
60 x KB Goblet Walking Lunges (per leg)
40 x DB Renegade Rows (50/35lbs)
50ft x Walk on Hands
Run 400m (bumper plate overhead 45#)
100m x Burpee Broad Jumps (each)

Notes: Athletes may work break up the workload however they want provided each member of the team completes half of the reps. This excludes the run and burpee broad jump, which both members will need to complete. There will be incentive points, scaling considerations, and logistics (BAMCIS) covered during the whiteboard brief.

Have a Safe and Happy Thanksgiving everyone!

 

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Tuesday 11.26.2019

By Samy Daghir / November 26, 2019 / 3 Comments

**Important Holiday Schedule Information**

MON, TUES & WEDS (25,26,27th)
Normal Hours

THURS (28th) & FRI (29th)
Closed for Holiday Break

SAT(30th)
OPEN GYM 9-11 —> **HERO WOD “MILLEY”**

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

Impact/Focus: Press Week 2
Against a 12:00 running clock accomplish the following warm-up and working sets.

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

Working sets/reps:
Press x 3 sets @ 5 reps each (75%5RM)

Notes:
– Each set should be performed at 75% of the 5 rep maximum (5RM) established last Wendesday.
– Begin getting comfortable with the warm-up protocol and percentages, cheat sheets will be provided for quick math (no one is judging you 5am-ers…).

Post scores to comments.

“2nd Wind”
6 rounds for time of (15:00 time cap)
Row 250m
15 x GHD Sit-ups
40 x Double-unders

Notes: Scaling rep adjustments today are 1:1 for all movement substitutions.

Skill Development
– Back Extensions 3 x 10
– Ring Support x 2:00 cumulative
– 35 x Hollow Rocks
– Foam Rolling Series (preparing for indoctrination into warm-up series)
– Deadlift prep for tomorrow’s 3 x 5 prior to the Team WOD.

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Monday 11.25.2019

By Samy Daghir / November 25, 2019 / 1 Comment

**Important Holiday Schedule Information**

MON, TUES & WEDS (25,26,27th)
Normal Hours

THURS (28th) & FRI (29th)
Closed for Holiday Break

SAT(30th)
OPEN GYM 9-11

Thank you and well done to this crew for helping make our first In House Weightlifting Meet a gnarly good time, those kilos had wings! YESSSSSS Greg, Nate, Trevor, Bobby, PITA, Jaymes, Kerri, Heidi, Katelyn, Anderson, Bethany, and Daniel! Media releases pending!

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

Impact/Focus: Back Squat Week 2
Against a 15:00 running clock accomplish the following warm-up and working sets.

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

Working sets/reps:
Back Squat x 3 sets @ 5 reps each (75%5RM)

Notes:
– Each set should be performed at 75% of the 5 rep maximum (5RM) established last Monday.
– Begin getting comfortable with the warm-up protocol and percentages, cheat sheets will be provided for quick math (no one is judging you 5am-ers…)

Post scores to comments.

**Additional Ops Brief for the week ahead**
Regarding upcoming strength progressions… Our strength training this week which falls on Monday for Back Squat, Tuesday for Press, and Wednesday for Deadlift there will be a prep week at 3 sets of 75% before we kick it all in for 5×5 next week. Spoiler alerts also include a Team WOD Wednesday after we touch on deadlifts.

“Sizzybelle”
15:00 AMRAP of
5 x Pull-ups
10 x Push-ups
15 x Air Squats
1,2,3… x Power Snatch (95/65lbs)

Notes: Scale weight as necessary to facilitate multiple rep sets with touch and go style. Rx+ 135/95lbs respectively. Pull-up substitutions, Push-up modifications, and Air Squat scaling all are 1:1 for today.

Post scores to comments.

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Friday 11.22.2019

By Samy Daghir / November 22, 2019 / 3 Comments

**Important Holiday Schedule Information**

MON, TUES & WEDS (25,26,27th)
Normal Hours

THURS (28th) & FRI (29th)
Closed for Holiday Break

SAT(30th)
OPEN GYM 9-11


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

Impact/Focus: Deadlift Week 1
Warm-up as needed (3 sets @ 5,3, and 3 reps each) building to a starting weight 65-75% of a 1RM.

Deadlift x 5rm (18:00 time cap)

Post scores to comments.

“Ham Sandwich”
30-20-10 for time of
Row (kcal)
Wallball (20/14lbs)
1-arm Dumbbell Snatch (50/35lbs)

Post scores to comments.

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Thursday 11.21.2019

By Samy Daghir / November 21, 2019 / 1 Comment

 

JOIN US AND SLING SOME STEEL THIS SATURDAY! In House Weightlifting Meet available to any of our crew who want to aain some competitive experience… Come get in the mix for an Olympic Lifting throw down after open gym! Bring the lumber, freaks!

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

Impact/Focus: Handstands & Pistols EMOTM
For 12 Rounds complete the following; every minute on the minute.

Odd Minutes x 4-6 reps (strict or kipping) Handstand Push-ups
Even Minutes x 6-10 reps (alternating L/R) x Pistols

Notes: Scaling options for modified HSPU’s, Handstand Walks, Pistol scaling will be covered during the whiteboard brief.

Post scores to comments.

“BAMCIS 2020”
Complete for time
10-8-6-4-2 x Front Squat (95/65lbs)
10-10-10-10-10 x Toes-to-bar
35-35-35-35-35 x Double-unders

Notes: Rx+ complete each set unbroken before moving on in the WOD; Front Squat weight upgraded to 135/95lbs respectively. Scaling for Knees-2-Elbows will be hanging knee raises, Supine Leg Raises, or Abmat Sit-ups. Additional details for scaling will be covered during the whiteboard brief.

Post scores to comments.

Skill Development & Accessory
*Remedial Skill work and skill progression establishment for athletes that wish for additional guidance and coaching.
*Recovery & Mobility Efforts.
*Preparatory Emphasis on tomorrow’s 5RM Deadlift training.

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Wednesday 11.20.2019

By Samy Daghir / November 20, 2019 / 2 Comments


Warm-up Drills

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

Impact/Focus: Shoulder Press Week 1
Warm-up as needed (3 sets @ 5,3, and 3 reps each) building to a starting weight 65-75% of a 1RM.

Shoulder Press x 5rm (15:00 time cap)

Post scores to comments.

“Dakota Math”
10 Rounds for time of
7 x Slamball
8 x Push-ups
9 x AKB Swings (32/24kg)

Notes: 12 minute time cap on this rapid fire Met Con, get some, freaks!

Post scores to comments.

Skill Development: Kip & Core Conditioning
5 Rounds of assigned reps/timed hold (as a class)
5 x Shoot-Through Drill (2 KB’s or Paralette Set-up, etc.)
:10 x L/V-sit Hold or 10 x Hollow Rocks

Notes: Introduction day, time permitting for the Shoot Through drill (see WOD “Shoots & Ladders”) Shoot-Through Drill has a Push-up from forward leaning plank on the front of the gymnastic/kipping movement complex, and a modified Dip on the end of the complex.

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