Author Archives: Chase

05.26.2017

FullSizeRender 3ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
-Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
25ft x Farmers Walk (Left)
25ft x Farmers Walk (Right)
7 x SDLHP
7 x KB Swings
III. Mobility

Impact/Focus: Deadlift Every :90
Warm up as needed before completing the following workload of Deadlift every :90 for 10 sets total.

3 x Deadlift

Notes: Athletes should plan to increase weight every 1-2 sets as form allows.

Post loads to comments.

“Swedish Fish”
Complete as many rounds/reps as possible in 6:00 of
Row 250
30 x Double unders

Rest 2:00

Complete as many rounds/reps as possible in 6:00 of
Row 250
30 x Double unders

Post total rounds/reps completed to comments.

Skill Development
Mobilize in preparation for “Murph”

 

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05.24.2017

FullSizeRenderANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
-Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.

Warm-up Drills
I. Run 400m/Row 500m
II. 2-3 rounds of
5 x Snatch Grip Deadlift (45/35)
5 x Power Snatch
5 x Overhead Squat
5 x Klokov Press
III. Mobility

Impact/Focus #1: Snatch Doubles
Warm up as needed (3 sets x 3 reps) before completing the following workload for Snatch.

Snatch 2-2-2-2-2

Post loads to comments.

Impact/Focus #2: KB Swing/GHD EMOTM
Complete the following workload every minute on the minute for 10:00.

Even: 15 x ‘American’ KB Swings (32/24)
Odd: 15 x GHD Sit-ups

ROMWOD
“Pigeons, Puppies, & Frogs”

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05.22.2017

18451619_1396977080348287_7039673982402435993_o

Shout out to WWE Superstars Becky, Charlotte, and Natalya for dropping in last week while they were in town. It was great meeting you!

ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
7 x Hollow Rocks
10 x Medicine Ball Cleans (20/14)
III. Mobility

Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squats.

Front Squat 1-1-1-1 (95% 1RM)

Notes: Complete the following workload percentage based off your current 1RM established on 04.17.2017.

Post loads to comments.

“Tier”
For time
12 x Power Cleans (165/115)
20 x Pistols (alternating)
9 x Power Cleans (185/125)
16 x Pistols (alternating)
6 x Power Cleans (205/135)
12 x Pistols (alternating)

Post times to comments.

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05.16.2017

18449294_1392387934140535_2099111320947912779_oANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.

Warm-up Drills
I. Run 200m
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Barbell Row
5 x Power Snatch
5 x Klokov Press
III. Mobility

Impact/Focus: Power Snatch Triples
Warm up as needed (3 sets x 3 reps) before completing the following workload for Power Snatch.

Power Snatch 3-3-3-3-3

Post loads to comments.

“Levitate”
Complete for time
Run 800m
Then…
3 rounds of
10 x Overhead Squat (115/75)
25 x GHD Sit-ups
Then…
Run 800m

Post times to comments.

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05.15.2017

IMG_1996ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
7 x Kb Swings (24/16
10 x Goblet Squats (24/16)
III. Mobility

Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squats.

Front Squat 2-2-2 (90% 1RM)

Notes: Complete the following workload percentage based off your current 1RM established on 04.17.2017.

Post loads to comments.

“Task Priority Nate”
Complete 7 rounds for time of
2 x Muscle-ups
4 x Handstand Push-ups
8 x ‘American’ KB Swings (32/24)

Post times to comments.

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05.12.2017

FullSizeRender 3ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
7 x KB Deadlift (24/16)
7 x Sumo Deadlift High Pull
7 x KB Swings
7 x Hollow Rocks
III. Mobility

Impact/Focus: Deadlift
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Deadlifts.

Deadlift 5-5-5-5-5

Post loads to comments.

“Tabata Kabob”
Tabata x Burpees
Tabata x V-ups
Tabata x Slamball (40/20)
Tabata x Air Squat

Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest. Score best/worst reps for each movement.
Post scores to comments.

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05.11.2017

IMG_0971Congratulations to Will and William for graduating our on-ramp program. Welcome to the family!

ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.

Warm-up Drills
I. 2 rounds of
Row 250m
5 x Pull-ups
10 x Walking Lunges
10 x Strict Press (45/35)
III. Mobility

Impact/Focus #1: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the following workload for Push/Split Jerk.

Push/Split Jerk 1-1-1-1-1 (90% 1RM)

Notes: To determine todays working weight, athletes should reference their 1RM set on 04.13.2017. Athletes should aim to complete at least 4 singles at 90% for today.

Post scores to comments.

“Ups”
Complete as many rounds/reps as possible in 10:00 of
5 x Bar Muscle-ups
15 x Box Jumps (24/20)

Notes: Scale option for bar muscles ups = 10 x chest-2-bar pulls or current pull-up progression per round.

Post rounds/reps completed to comments.

Skill Development
– Slay GOATS
– Mobilize

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05.10.2017

IMG_1970ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.

Warm-up Drills
I. Run 200m
II. 6:00 Dynamic Warm-up
High Knees
Butt Kicks
Shuffle
Karaoke
Hip Circles
Walking Lunges
III. Mobility

“Everglades”
Complete 4 rounds for time of
Row 500m
Run 400m

Post times to comments.

ROMWOD
“Everything Burrito”

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05.08.2017

FullSizeRenderANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Pull-ups
7 x Hollow Rocks
10 x Wallball (20/14)
III. Mobility

Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squats.

Front Squat 3-3-3-3 (85% 1RM)

Notes: Complete the following workload percentage based off your current 1RM established on 04.17.2017.

Post loads to comments.

“Derringer”
Complete as many rounds/reps as possible in 4:00 of
6 x Toes-2-Bar
12 x Wallball (20/14)
24 x Double unders

Rest 1 minute. Repeat for a total of 4 cycles.

Post total rounds/reps completed to comments.

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05.05.2017

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SSG. Kyle R. Warren

*SPECIAL ANNOUNCEMENT (See Below WOD)*

ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.

Warm-up Drills
I. Row 2:00
II. Coaches Choice
III. Mobility

“Painstorm X”
Complete for time in teams of 2 athletes:
200m Farmer’s Walk (50/35# DBs)
100 x Pull-ups
100 x Thrusters (45/35# BB)
200m Sandbag Portage
75 x Burpees
75 x Hang Power Cleans (45/35# BB)
200m Suitcase Walk (24/16kg KB)
50 x ‘American’ KB Swings (24/16)
200m Waiters Walk (24/16kg KB)
50 Calorie Row
25 x Handstand Push-ups

Notes: Divide and conquer anyway you can. Each partner must complete 1/2 of the reps.

Post times to comments.

*SPECIAL ANNOUNCEMENT*
The 6th Staff Sergeant Kyle Warren Memorial Rugby Match will be played on Saturday, May 6, 2017. Amoskeag Rugby will take on its friends, the Fort Drum Barracks Rangers, as well as the Boston Irish Wolfhounds in round robin matches to celebrate and honor our friend and teammate, Staff Sergeant Kyle Warren, who gave his life in service to our Country in July 2010. He was carrying out his mission in Tsagay, Afghanistan as part of Operation Enduring Freedom. The event will kick-off at 1pm at Gill Stadium in Manchester, New Hampshire.

Kyle Warren was born on April 30, 1982 in Torrance, California. He moved to New Hampshire in 2003, and enlisted in the Army in October of 2004. He entered the army as a Special Forces Trainee, and did his basic and advanced training at Fort Benning, Georgia. He attended the John F. Kennedy Special Warfare Center and the Special Operations Medical Training Center. He earned his green beret in 2007 and was stationed at Fort Bragg as a Special Forces Medical Sargent.

For Amoskeag, the match will begin with 15 men who played with Kyle during his time with the Club. Funds will be raised and donated to Team Red, White, and Blue, an organization dedicated to enriching “the lives of America’s veterans by connecting them to their community through physical and social activity.” These donations will be made in honor and rememberance of Kyle.

There will be a donation jar on match day, however, if anyone would like to make a donation prior to the match you may do so as follows:

a.) Via Paypal on the Amoskeag Rugby website — www.amoskeagrugby.com — Please be sure to designate that your donation is being made to “KWM” or “TRWB”; or

b.) Via Regular Mail — If you wish to mail in a check or money order, please send it to

New Hampshire Rugby Football Foundation
ATTN: KWM
124 Fox Hollow Way
Manchester, New Hampshire 03104

Following the matches, Amoskeag Rugby invites all friends to join in the annual Runnning of the Bulls Fundraiser! All funds raised all also be donated to Team Red, White, and Blue. Join us for a great time and a fun run beginning at 5pm at the Wild Rover Pub in Manchester, New Hampshire.

For more information about SSG Kyle R. Warren, please visit the following link: HERE

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05.04.2017

18221674_1382902695089059_2880155833279764546_nANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.

Warm-up Drills
I. Run 400m
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus #1: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the following workload for Push/Split Jerk.

Push/Split Jerk 3-3-3-3 (85% 1RM)

Notes: To determine todays working weight, athletes should reference their 1RM set on 04.13.2017.

Post scores to comments.

“Red Seven”
Complete the following again a 13:00 running clock:
Run 800m

In the remaining time complete as many rounds/reps as possible of
7 x Power Snatch (115/75)
14 x Box Jumps (24/20)

Notes: Rx+: 135/95lbs power snatch and 30/24″ box jumps

Post rounds/reps completed to comments.

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05.03.2017

18157164_1380556001990395_7820503025527830138_nCongratulations to Whitney and Michelle on the birth of their beautiful baby girl Isabelle! We can’t wait to meet her!

ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
:20 x Ring Support
7 x Push-ups
7 x Deadlift
7 x Clean
III. Mobility

“Elizabeth”
Complete 21-15-9 reps for time of
Clean (135/95)
Ring Dips

Notes: Compare scores to 06.02.2016. This is a leaderboard benchmark workout. Enjoy!

Old School Demo Video: HERE

Post times to comments.

ROMWOD
“Hidden Dragon”

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05.01.2017

18157404_10100195555427776_1526148585820633391_nANNOUNCEMENTS:
– Our May On-ramp class begins Tuesday May 2nd @ 6PM! Let’s pack the house.

Warm-up Drills
I. 2:00 x Speed Rope
II. 2 rounds of “Cindy”
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squats.

Front Squat 4-4-4-4 (80% 1RM)

Notes: Complete the following workload percentage based off your current 1RM established on 04.17.2017.

Post loads to comments.

“Redenbacher’s”
Complete 3 rounds for time of
10 x Push Press (135/95)
20 x Chest-2-Bar Pull-ups
50 x Double unders

Post times to comments.

Skill Development
Choose 1 of the following options:
I. 20-25 x Ring Dips
II. 10 x Negatives & 15 x Banded Dips
III.Accumulate 3:00 of Ring Support

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04.28.2017

FullSizeRender-83ANNOUNCEMENTS:
– Bring-A-Friend/Free Intro workout will be Saturday April 29th @ 11am. Tell your friends!
– Our May On-ramp class begins Tuesday May 2nd @ 6PM! Let’s pack the house.

Warm-up Drills
I. Run 400m
II. 2 rounds of
:20 Handstand Hold
7 x Ring Rows
7 x Overhead Squat
7 x Deadlift
III. Mobility

“Toffifay”
Complete for time
3 rounds of
Run 200m
10 x Deadlift (225/155)
10 x Handstand Push-ups

Rest 4:00

Complete 3 rounds of
Run 200m
10 x Overhead Squat (95/65)
10 x Pull-ups

Post times to comments.

Skill Development
3 rounds for quality of
1:00 x Plank Hold
1:00 x Left Side Plank
1:00 x Right Side Plank
Rest 1:00

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04.26.2017

18057915_1371370216242307_4098389290020413125_nANNOUNCEMENTS:
– Bring-A-Friend/Free Intro workout will be Saturday April 29th @ 11am. Tell your friends!
– Our May On-ramp class begins Tuesday May 2nd @ 6PM!

Warm-up Drills
I. Run Indoors
II. 6:00 Dynamic Warm-up
High Knees
Butt Kicks
Shuffle
Karaoke
Hip Circles
Walking Lunges
III. Mobility

Impact/Focus #1: Power Clean Doubles
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Power Cleans.

Power Clean 2-2-2-2-2

Notes: Today’s repetitions will be completed as touch and go from the floor.

Post loads to comments.

Impact/Focus #2: EMOTM Skill Work
Complete the following workload every minute on the minute for 12:00.

Minute 1: 12 x Toes-2-Bar
Minute 2: 8 x Pistols (4L/4R)
Minute 3: 40 x Double unders

Post reps completed to comments.

ROMWOD
“Need For Speed”

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04.24.2017

IMG_0919

Pistol Pete is recovering well from his rotator cuff surgery. Get well soon Peter, we can’t wait to have you back!

ANNOUNCEMENTS:

– Bring-A-Friend/Free Intro workout will be Saturday April 29th @ 11am. Tell your friends
– Our May On-ramp class begins Tuesday May 2nd @ 6PM!

Warm-up Drills
I. Run 400m
II. 2 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Enderton Front Squat Complex
Complete the following workload of Front Squat Complex based off your current 1RM established on 04.17.2017.

3×1 @ 70% 1RM
3×1 @ 75% 1RM

Notes: 1 rep of the complex = 3 total front squat reps completed. Rep 1 = :03 Pause, Rep 2= double bounce, Rep 3 = normal front squat.

Post loads to comments.

“Misdemeanor Offense”
Complete for time
Run 400m
30 x Pull-ups
30 x Ring Push-ups
Run 400m
20 x Pull-ups
20 x Ring Push-ups
Run 400m
10 x Pull-ups
10 x Ring Push-ups

Notes: Those looking for more challenging effort should complete chest-2-bar pull-ups for the workout.

Post times to comments.

Posted in | 3 Comments

04.21.2017

18033217_1369384996440829_6653849081657162611_nANNOUNCEMENTS:
– Bring-A-Friend/Free Intro workout will be Saturday April 29th @ 11am. Tell your friends!

Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

“No Shortcuts”
Complete as many rounds/reps as possible in 6:00 of
8 x Bar Facing Burpees
10 x Overhead Squats (95/65)
35 x Double Unders

Rest 2:00

Repeat for 3 total AMRAPs.

Post rounds/reps completed for each AMRAP to comments.

Skill Development
3 rounds for quality of
Row 21kCal
:30 x L-Sit/Ring Support

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04.19.2017

FullSizeRender-82ANNOUNCEMENTS:
– Bring-A-Friend/Free Intro workout will be Saturday April 29th @ 11am. Tell your friends!

Warm-up Drills
I. Run 400.
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus #1: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the following workload for Push/Split Jerk.

Push/Split Jerk 5-5-5-5-5 (75% 1RM)

Notes: To determine todays working weight, athletes should reference their 1RM set on 04.13.2017.

Post loads to comments.

Impact/Focus #2: GHD/Push-up EMOTM
Complete the following workload every minute on the minute for 12:00.

Odd: 15 x GHD Sit-ups
Even: 12 x Plyo Push-ups

Post reps completed to comments.

ROMWOD
“Take It Down”

Posted in | 3 Comments

04.17.2017

IMG_0153

Congratulations to Jaymes, Kerri, Nate, Abby, Samy, Jeff, Christine, Jessica, Christin, Shawna (not pictured), Mike (not pictured), and Tom (not pictured). On Saturday they all completed the Tough Ruck 2017 which was 26.2 miles with 20-35lbs rucks on their backs. We’re so proud of you all!

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
7 x Hindu Push-ups
10 x Front Squats (45lbs)
III. Mobility

Impact/Focus: Front Squat 1RM
Warm up as needed (3 sets x 5 reps) before working to establish a new 1-rep maximum Front Squat.

Front Squat 1-1-1-1-1RM

Post loads to comments.

“Revolutionary”
Complete as many rounds/reps as possible in 10:00 of
10 x Toes-2-Bar
10 x DB Snatches (50/35)(5L/5R)(Alt.)

Post rounds/reps completed to comments.

Posted in | 4 Comments

04.12.2017

17883806_1358344084211587_5237494134790974572_n

Thank you to the Bedford High School swim team for coming in for a workout Saturday. We look forward to working with you in the future!

Warm-up Drills
I. Run 400m/Row 500m
II. 2-3 rounds of
5 x Deadlift (45/35)
5 x Clean
5 x Front Squat
5 x Sotts Press (Clean)
III. Mobility

Impact/Focus: Clean Triples
Warm up as needed (3 sets x 5 reps) before completing the following workload for Cleans.

Cleans 3-3-3-3-3

Notes: Today’s reps will be touch and go. Athletes should focus on proper barbell cycling and connected reps over weight.

Post loads to comments.

“Iguana Spike”
Complete as many rounds/reps are possible in 10:00 of
21 x kCal Row
15 x GHD Sit-ups
15 x Push-ups

Post rounds/reps completed to comments.

ROMWOD
“Fall In”

Posted in | 3 Comments

04.10.2017

FullSizeRender-81Warm-up Drills
I. Run 400m
II. 2 rounds of
7 x Hindu Push-ups
10 x Goblet Squats (24/16)
10 x KB Swings (24/16)
III. Mobility

Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squats.

Front Squat 3-3-3-3-3

Notes: Only attempt a 3RM if you’re feeling good. Compare scores to 11.28.2016 or heaviest 3-rep weight from the month of November.

Post loads to comments.

“Thunderbird”
Complete for time
40 x Wallball (20/14)
10 x Power Snatch (115/75)
30 x Wallball (20/14)
10 x Power Snatch (115/75)
20 x Wallball (20/14)
10 x Power Snatch (115/75)
10 x Wallball (20/14)

Post times to comments.

Posted in | 4 Comments

UPCOMING EVENTS

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