WOD & Blog

01.16.2014

By Samy Daghir / January 16, 2014 / 5 Comments

Warm-up Drills
I. Run 400m
II. Rambo Run
III. Mobility

Impact/Focus: Overhead Squat 3RM
Warm-up with 2-3 sets of 5-8 repetitions each before working through the heaviest 3 rep sets of Overhead Squats athletes are currently able to execute.

Overhead Squat 3-3-3-3-3RM

Post sets/reps/loads to comments.

“Disciplined Abuse IV”
For time
10 x Anyway Ground-to-Overhead (95/65lbs)
15 x Over-Unders (Rope @ 18”)
20 x Floorwipers (95/65lbs)
25 x Wallball (20/14lbs)
30 x Burpee Ground-to-Shoulder (Sandbag)
25 x Wallball (20/14lbs)
20 x Floorwipers (95/65lbs)
15 x Over-Unders (Rope hung at 18”)
10 x Anyway Ground-to-Overhead (95/65lbs)

Post scores to comments.

Skill Development
Handstand Hold x 6 Rounds of (:20 on x :10 rest)
Prone Plank x 6 Rounds of (:30 on x :20 rest)
Ring Support x 6 Rounds of (:20 on x :10 rest)

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01.15.2014

By Samy Daghir / January 15, 2014 / 3 Comments

Warm-up Drills
I. Run 800m (Balance Emphasis for the am)
II. 5:00 AMRAP for Quality of
2 x Turkish Get-ups
8 x KB SDHP’s
8 x KB Swings (American)
III. Mobility

“Christine”
3 Rounds for time of
Row 500m
12 x Deadlift (1xBW)
21 x Box Jumps (24”)

Notes: Scale load/box jump heights as needed for individual skill levels. Get some, freaks.

Skill Development
Complete as many Quality repetitions as possible against an 8:00 Running Clock
Pistols (alt.legs)
Once the AMRAP is complete…
50 x GHD/Abmat Sit-ups

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01.14.2013

By Samy Daghir / January 14, 2014 / 3 Comments

Warm-up Drills
I. Tabata Speed Rope
II. 2 rounds of
7 x Deadlifts (45/30lbs)
7 x Hang Cleans (45/30lbs)
7 x Front Squats (45/30lbs)
7 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Handstand Push-ups 5-5-5-5-5
Complete one of the following workloads based on your current progression for Handstand Push-ups. Repetitions are to be completed with strict range of motion.

I. Deficit Handstand Push-ups
II. Handstand Push-ups
III. Negative Handstand Push-ups

“Stockholme Syndrome”
Complete as many rounds as possible in 20:00 of
200m Run
7 x Thrusters (115/75lbs)
Max Reps x Double-unders

Notes: Every time a set of Single/Double-unders reaches failure begin a new round with 200m of Running.

Post total rounds completed and lowest number of consecutive Double-unders to comments.

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01.13.2013

By Samy Daghir / January 13, 2014 / 4 Comments

Warm-up Drills
I. Run 800m
II. 12-9-6 reps each of:
Medicine Ball Cleans
Push-ups (CFGS)
III. Mobility

Impact/Focus: Clean & Jerk 1RM
Clean & Jerk 1-1-1-1-1RM

Notes: Work up to a heavy/PR single rep Clean & Jerk, progressing in load with increments representing no more than 10-15% of your most recent 1RM record. Rest a minimum of 1:00 between attempts. The Clean is received in the full squat position, athletes may choose between Split Jerk or Push Jerk.

Post sets/reps to comments.

“Bennett”
Complete 10 Rounds of the following for time, where each round is against a 2:00 running clock:
10 x Pull-ups
10 x Air Squats
10 x Clapping Push-ups
10 x KB Swings (32/24kg)

Notes: Each round is against a 2:00 Running Clock (This WOD is 20:00 in total length). Any time left on the clock after each Round’s workload is complete is earned rest time… Today it truly pays to be a winner.
Athletes may go a full 10 Rounds, but this is a survival of the fittest format of training where only those that make the cutoff time will proceed.
Scaling: 5 Rounds for time as a traditional time priority CF WOD.

Post scores to comments.

Skill Development
For quality:
30 x Knees-2-Elbows/Toes-2-Bar

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01.10.2013

By Samy Daghir / January 10, 2014 / 10 Comments

Warm-up Drills
I. Row 3:00
II. 2 rounds of
8 x KB Swings (24/16kg)
8 x Hollow Rocks (2ct)
10 x Wall Squats
III. Mobility

Impact/Focus: Front Squat Ascension Ladder
Every minute on the minute execute the prescribed number of Front Squats (115/75lbs). On the first minute perform one Front Squat, on the second perform two Front Squats, on the third minute perform three Front Squats… Continue climbing up the ladder in this manner until the number of Front Squats can not longer be completed in the one minute window of time allotted.

Post scores to comments.

“Rise Up”
3 Rounds for Max reps of
1:00 x Box Jumps (24/20”)
1:00 x TTB/K2E
1:00 x Deadlifts (225/155lbs)
1:00 x Double-unders
1:00 Rest

Post total reps completed to comments.

Skill Development
Accumulate 2-3:00 of ring support holds.

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01.09.2013

By Samy Daghir / January 9, 2014 / 6 Comments

Warm-up Drills
I. Row 2:00
II. 2 rounds of
7 x Deadlifts (45/30lbs)
7 x Hang Cleans (45/30lbs)
7 x Front Squats (45/30lbs)
7 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Snatch 1RM
Warm-up as needed (3 sets of 3-5 reps) before working up to a new 1-Rep maximum personal record.

Snatch 1-1-1-1-1RM

Post loads to comments.

“Duraflame Gold”
21-18-15-12-9-6 reps for time
Reverse Wallball Shots (20/14lbs)
Clapping Push-ups

Post times to comments.

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01.08.2014

By Samy Daghir / January 8, 2014 / 4 Comments

Warm-up Drills
I. Speed Rope x 2:00
II. 6:00 AMRAP Rambo Run
III. Mobility

Impact/Focus: Thruster EMOTM
Every minute on the minute execute the following
2 x Thrusters (heavy)

Post loads to comments.

 

“Vim”
Complete as many rounds as possible in 16:00 of
5 x Handstand Push-ups
10 x L-sit Pull-ups
14 x DB Walking O.H. Lunges (50/35lbs)

Post training results to comments.

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01.07.2014

By Samy Daghir / January 7, 2014 / 5 Comments

Warm-up Drills
I. Row 3:00
II. 9 Fundamentals x 5 reps each (45/30lbs)
III. Mobility

Impact/Focus: Bench Press
Select one of the following Bench Press Options
I. 1-1-1-1-1RM
II. 3-3-3-3-3RM

Post sets/reps to comments.

 

“The Chief”
Complete as many rounds as possible in 3:00 of
3 x Power cleans (135/95lbs)
6 x Push-ups
9 x Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post scores to comments.

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01.06.2014

By Samy Daghir / January 6, 2014 / 5 Comments

Warm-up Drills
I. Tabata Speed Rope
II. 2 Rounds of
1 x Turkish Get-up
40ft x Overhead KB Portage
1 x Turkish Get-down
1 x KB Suitcase Deadlift
40ft x KB Suitcase Portage
III. 2 Rounds for Quality of
5 x KB Goblet Squats
5 x Power Jumps
IV. Mobility

“Icy-Rhea”
Complete the following for time
30 x KB American Swings (24/16kg)
Then…
10-8-6-4-2 reps each of
Jump Squats (95/65lbs)
Push Press (95/65lbs)
Then…
30 x KB Swings (24/16kg)

Post scores to comments.

Skill Development
3-5 Rounds of
5 x Barbell Row
21 x Abmat Sit-ups (Butterfly)

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01.03.2014

By Samy Daghir / January 3, 2014 / 2 Comments

Warm-up Drills
I. Tabata Speed Rope
II. 5:00 AMRAP
6 x Medicine Ball Cleans (40/20lbs)
8 x Hollow Rocks (2ct)
10 x Burpees
III. Mobility

“Deadlift Deload”
Complete the following reps based off of your 1RM Deadlift.

5 x 40% (Warm-up)
5 x 50% (Warm-up)
3 x 60% (Warm-up)
5 x 65%
5 x 70%
5 x 75%

Post sets/reps to comments.

“Snow Day”
Complete as many rounds/reps as possible in 15:00 of
6 x Squat Cleans (135/95lbs)
12 x Toes-to-Bar
24 x Double-unders

Post rounds completed to comments.

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