Strength
Bench Press (normal grip) – Find a heavy 1RM, 3RM, & 5RM
Conditioning
75 GI Janes For Time
*EMOM perform 1 Snatch @ 80% 1RM
Midline
Accumulate 2 min in L-Sit or 3 min in ring plank hold
WOD Notes: The WOD starts with 1 Snatch. Squat snatches are preferred in the WOD, but you may do power snatches if mobility is limited in the OHS position.
Strength
Wide Stance Box Squat – 5×5 @ 70%
—Work on driving hips off box with speed. Don’t worry about going heavy.
Conditioning
5 Rounds For Time
7 Thrusters 165/105lb
Run 250m
Assistance
Prowler Pushes – 4×60′ (Heavy)
—Rest 2-3 minutes between efforts
WOD Notes: Thruster weight should be heavy enough where last rep gets tough each round, but each round should be unbroken.
Announcements
1) Rage will now be selling Zukay Live Raw Fermented Veggie/Fruit Beverages. I have been supplementing these drinks with my training the past month & I highly recommend the Beet or Beet Ginger as a pre-workout. There’s even a lot of research around the humble beet’s large nitrate content, which have been found to help your body utilize oxygen better (and therefore enable you to workout better). They are $3/bottle. Click here for more info: http://zukay.com/
2) Yoga is this Friday at 6:15pm (free to all Rage members) & sign-up sheets are on my desk.
3) Cohesive Tape is available in all colors now for $2/roll, if you don’t like to hook grip because it hurts your thumbs.
4) Rage sweatshirts will be ordered this week. If you are interested, please let me know what size you would like.
Jackie before running half marathon! Congrats!
Patrick, Jenn, & Jason @ Fenway Park Spartan Race
Conditioning
Complete With a Partner
100 KB Swings 70/53lb
100 Front Rack Lunges (in place) 115/75lb
100 Double Dutch Burpees
Run 800m
100 Partner Wall Balls over Pull-up Bar 20/14lb
2k Row (must switch every 500m)
WOD Notes: Partner A must hold a plank while partner B is doing KB Swings. Partner A must hang from pull-up bar while partner B is doing lunges. Approach the row as 2x500m all out sprints. Try to divvy up reps equally for the KB Swings & Lunges.
Announcement: Rage will now be selling Zukay Live Raw Fermented Veggie/Fruit Beverages. I have been supplementing these drinks with my training the past month & I highly recommend the Beet or Beet Ginger as a pre-workout. There’s even a lot of research around the humble beet’s large nitrate content, which have been found to help your body utilize oxygen better (and therefore enable you to workout better). They are $3/bottle. Click here for more info: http://zukay.com/
Reminder: Clean n Jerk clinic is today! Good luck to Jenn S, Jason, & Patrick who are competing in the Spartan Race Today in Boston!
Strength
Front Squat 1×5 (70%), 1×3 (80%), 1×2 (85%), 3×1 (95-100%), 2×3 (85%)
—Work up to a new 1RM, then back off to 85% & do 2×3.
Conditioning
“Make-Up WOD/Open Gym/Skill Practice”
—You may make up a WOD that you missed, work on oly lifts/skills you want to improve, or do extra assistance work. I will be available for help or guidance.
Announcement: Rage will now be selling Zukay Live Raw Fermented Veggie/Fruit Beverages. I have been supplementing these drinks with my training the past month & I highly recommend the Beet or Beet Ginger as a pre-workout. There’s even a lot of research around the humble beet’s large nitrate content, which have been found to help your body utilize oxygen better (and therefore enable you to workout better). They are $3/bottle. Click here for more info: http://zukay.com/
Reminder: Sign-up sheets are on my desk for the Clean n Jerk Clinic (tomorrow) & Yoga (11/22). They are both free to all Rage members! Visitors are also welcome!
Strength
Wide Grip Pull-ups (weighted) 4×6
—Grip should mimic snatch grip width
Conditioning
5 Rounds For Time
2 Snatch Grip DL @ 120% of 1RM Snatch
1 Pull-up Complex (2 Strict C2B, 4 C2B, 6 Chin2Bar)
40 Double Unders
—Rest 2-3 minutes
6×15 sec sprints on Air Dyne
—Rest at least 60 sec between each effort
WOD Notes: You must reset for all snatch grip deadlifts (no touch n go). The 120% is based off an athlete who is somewhat near their max snatch weight. You may scale pull-up complex 2 ways (if you can’t do unassisted strict pull-ups) by doing either 12 C2B or 12 Chin2Bar. Scaling for Double Unders are 100 singles or 20 double unders.
Reminder: Sign-up sheets are on my desk for the Clean n Jerk Clinic (11/16) & Yoga (11/22). They are both free to all Rage members!
Strength
Squat Clean – 12 Min To Find a 5RM Squat Clean
—All 5 reps must be touch n go & only make a few attempts. Shoot for 80-85%.
Conditioning
For Time
25 Power Cleans 225/155lb
50 Wall Balls 30/20lb
Row 1600m
WOD Notes: Clean weight for the WOD should be 75-80% of 1RM Power Clean. Wall Ball weight should be a little heavier than you’re used to, so you may throw to a lower target if you jump from a 10lb to a 14lb ball.
Reminder: Sign-up sheets are on my desk for the Clean n Jerk Clinic (11/16) & Yoga (11/22). They are both free to all Rage members!
Shayne throwing around 30lb WB like it’s nothing!
Strength
Shoulder Press – 5×5 @ 80%
Conditioning
21-15-9
Push Press 155/105lb
T2B
Burpee Box Jumps 24/20″
Midline
4×15 Weighted Sit-ups (3 sec up / 3 sec down)
WOD Notes: Push press weight is 60%. Push jerks will be no reps in this WOD & you must face the box when doing the burpees.
Reminder: Sign-up sheets are on my desk for the Clean n Jerk Clinic (11/16) & Yoga (11/22). They are both free to all Rage members!
Strength
Back Squat – 1×5 (70%), 1×3 (80%), 1×2 (85%), 4×1 (95-100%)
—Work up to a new 1RM
Conditioning
5 Rounds For Time
6 Back Squat 275/185lb
1 Rope Climb 20′
Run 250m
WOD Notes: Use 75% of 1RM back squat. Scaling for rope climbs will be a 15′ rope climb or 10 pendlay rows each round with a moderately heavy weight.
Reminder: Sign-up sheets will be on my desk for the Clean n Jerk Clinic (11/16) & Yoga (11/22) this week. They are both free to all Rage members!
Strength/Skill
High Hang Snatch – 6×2
—Start @ 70% & work up to a heavy 2RM or stay light and work speed under bar.
Conditioning
20 Min AMRAP
20 Burpees
20 Wall Balls 20/14lb
Run 400m
WOD Notes: Rx’d for wall balls is 10′ (black line) for everyone.
Reminder: Sign-up sheets will be @ Rage for the Clean n Jerk Clinic (11/16) & Yoga (11/22) next week.
Strength
Front Squat – 6×2
—Start @ 80% & work up to a heavy 2RM
Conditioning
3 Rounds For Total Reps (1 min per movement)
Rope Climbs 15′
HSPU
Tire Flips
Air Dyne (calories)
—Rest 1 minute after Air Dyne each round
WOD Notes: There is no rest between movements, so each round is a 4 min running clock (transition fast to each movement especially air dyne). Score is total reps for each movement, so do your best to add up reps for each movement. Scaling for rope climbs are up/downs. Scaling for HSPU are push presses with 65% of 1RM. You may partner up for tire flips as well. Air Dyne should be fast each round, since you have 1 minute of rest following it.
