Monthly Archives: September 2013

9/30/2013 – WOD

Strength
Front Squat 4×5
—Start @ 75% & work up to a heavy 5RM

Conditioning
10 Rounds For Time
3 Strict C2B Pull-ups
6 OHS 115/75lb
9 KB Swings 53/35lb

Midline
4×25 Weighted Ab Mat Sit-ups
—Rest 1 min

WOD Notes: OHS weight should be 40% of OHS 1RM (light). Scaling for strict c2b pull-ups are chin over bar pull-ups. KB Swings are also supposed to be light to keep you moving, so make sure to transition fast between movements.

Announcement: Monday Oct 7th – Functional Movement Screening starts @ 5pm and will go until about 8pm. Sign-up sheet will be @ Rage this week. This is free to all Rage members!

Coach Dan practicing Handstand Walks

9/28/2013 – WOD

Conditioning
3 Power Snatches 165/105lb
5 Burpee Box Jumps 30/24″
400m Run
6 Power Snatches 165/105lb
10 Burpee Box Jumps 30/24″
400m Run
9 Power Snatches 165/105lb
15 Burpee Box Jumps 30/24″
400m Run
6 Power Snatches 165/105lb
10 Burpee Box Jumps 30/24″
400m Run
3 Power Snatches 165/105lb
5 Burpee Box Jumps 30/24″
400m Run

Congrats to Patrick, Seth, Cory, Brent, Jenn, & Fiorella on their first Spartan Race!

9/27/2013 – WOD

Strength
Back Squat – 5×3
—Start at 75% and work up to a 3RM

Conditioning
“Fran” – (Compare to 12/30/2012)
21-15-9
Thrusters 95/65lb
Pull-ups

Assistance
“Grip Test” – Max Laps Farmers Carry with 88/53lb KB

WOD Notes: If you missed the assistance work this week (Glute/Ham Raises), try to make it up today or tomorrow.  Make sure to scale weight to finish under 8 minutes, as this WOD is designed to have a high power output. 5:30am & 5pm classes only today!

9/26/2013 – WOD

Strength
Floor Press 5×3
—Start at 75% and work up to a heavy 3RM

Conditioning
12 Min AMRAP
10 Ring Dips
10 Toes To Bar
25 Double Unders
*Top of every minute 1 Squat Clean 235/155lb  (78%)

WOD Notes: Scaling for ring dips are parallette or HR Push-ups. Scaling for T2B are hanging knee raises. Scaling for double unders are 12 double unders or 60 singles. The WOD starts with the 1 squat clean.

Reminder: Friday Sept 27th there will only be a 5:30am & 5pm class. Sorry for the inconvenience!

9/25/2013 – WOD

Strength
Sumo Deadlift 7×2
—Start at 75% & work up to a heavy 2RM

Conditioning
5 Rounds For Total Working Time
15 Unbroken KB Swings 88/53lb
300m Row Sprint
—Rest 90 sec between rounds

Assistance 
3×12 Glute/Ham Raises

WOD Notes: This is an interval style (anaerobic threshold) WOD where each round must be all out! Do not hold back & save energy for the last round.

Announcement: Friday Sept 27th there will only be a 5:30am & 5pm class. Sorry for the inconvenience!

9/24/2013 – WOD

Strength
Split Jerk – Work up to 90%, then do 5×1
—Work on speed under the bar. Rest 90 sec betweeen sets

Conditioning
6 Rounds For Time
1 Rope Climb 20′
6 Push Jerk 185/115lb
Run 250m

WOD Notes: Weight should be between 65-70% of 1RM Jerk. Scaling for rope climbs are 10 ring rows, 1 sled pull 60′, or 10 burpees.

9/23/2013 – WOD

Strength
Front Squat – 1×5 (70%), 1×3 (80%), 1×2 (85%), 4×1 (95-100%), 2×3 (90%)

Conditioning
8 Min AMRAP Ladder
3 Front Squats 155/105lb
3 GI Janes
6 Front Squats 155/105lb
6 GI Janes
9 Front Squats 155/105lb
9 GI Janes
12 Front Squats 155/105lb
12 GI Janes
*Climb ladder for the remainder of 8 min. Score = total reps

Midline
Tabata weighted plank. May use rings if available.

WOD Notes: Front squat weight is about 50% of 1RM. Pull-up bar height should be a few inches above your reach. You may jump right into the pullup (faster) or swing & kip to complete each rep. Approach this workout as a controlled sprint. No racks will be allowed for the WOD.

9/21/2013 – WOD

Conditioning
Run 800m
25 Pull-ups
25 Wall Balls 20/14lb
Run 800m
20 Pull-ups
20 Wall Balls 20/14lb
Run 400m
15 Pull-ups
15 Wall Balls 20/14lb
Run 400m
10 Pull-ups
10 Wall Balls 20/14lb
Run 250m
5 Pull-ups
5 Wall Balls 20/14lb

WOD Notes: Rx’d heights for the wall balls are 10′ (black line) for everyone. Elite = 15-18min. Advanced = 18-21 min. 21 min+ = Intermediate. Open Gym on Sunday from 1-4pm.

9/20/2013 – WOD

Strength
Back Squat 6×2 (90%)

Conditioning
30 Tire Flips For Time
—Rest 5 minutes
30 Burpee Box Jumps 24/20″ For Time
—Rest 5 minutes
1 Mile Air Dyne For Time

WOD Notes: You may scale tire flips to 20 reps if doing it individually. Make sure to go all out for each test, since there is built in rest time.

9/19/2013 – WOD

Strength
Snatch – 5x (1 high hang + 1 below the knee + 1 full snatch) @ 70%
—Squat is preferred. You may drop after the 2nd rep & reset

Conditioning
5 Rounds For Time
5 Squat Snatch 135/95lb
1 Rope Climb 20′
—Rest 5 minutes
250m Sled Drag For Time 90/45lb

WOD Notes: Use 60% of your 1RM Squat Snatch. This highly technical WOD is designed to be short and quick (5-7 minutes), however I want you to focus more on your snatch technique as you go through this, especially if you are a beginner.  Scaling for squat snatch is a power snatch + OHS or just a power snatch w/o the OHS. Scaling for Rope Climbs are 10 burpees/1 rope climb or 1 lap sled pull with arms only.