Strength
Clean n Jerk – 1 EMOM for 10 Min
—Start @ 75% & work up to 95%
Conditioning
6 Rounds For Time
5 Hang Squat Clean 185/115lb
5 Push Jerk 185/115lb
30 Double Unders
10 GI Janes
WOD Notes: BB weight should be 60-65% 1RM of clean n jerk. Scaling for DU are 75 singles or 15 DU. The goal is to do all 10 reps in a row with the BB, so take extra time after each round to do so.
Andy in the bottom of front squat
Heather locking it out overhead nicely!
***5:30am, 9am, 4pm, 5pm, 6pm, 7pm classes
Strength
Back Squat 5×5 @ 75%
—All 5 sets must be at 75%
Conditioning
50 Single Arm DB Snatches 80/45lb For Time
***Top of every minute 4 burpees
Midline: 4×12 GHD Sit-ups (Tempo)
WOD Notes: The WOD starts with 4 burpees. You may scale the weight on the DB Snatches, but not reps. Snatches are alternating each arm. Time domain for this WOD is 5-10 min.
Conditioning
For Time
Buy In: 100 Double Unders
1-10 Reps of:
Thruster 135/95lb
Burpee over bar (lateral)
C2B Pull-ups
Buy Out: 800m Run
WOD Notes: Scaling for double unders is 250 singles or 50 double unders. You may scale C2B, to chin over bar.
***5:30am, 9am, 4pm, 5pm classes today
Strength
Bench Press – 1×5(70%), 1×3(80%), 1×2(85%), 4×1(90-105%), 1xME(80%)
—Work up to a new 1RM, then max reps @ 80%
Conditioning
6 Rounds (Each rd is all out!)
6 HSPU (7/4″ Deficit)
12 KB Swings 88/53lb
Row 250m
—Rest 2 minutes between rounds
WOD Notes: This is an interval style WOD where each round must be 95-100% effort, since you have built in rest time. You may scale HSPU, by using no deficit at all or stack a couple of plates under an ab mat to reduce the range of motion. Other scaling options are to do 6 Push Presses @ 70-75% of 1RM Push Press or 12 burpees. You may scale KB Swings to russian KB swings if necessary.
Reminder: Nutrition Challenge begins Jan 2nd! $10 if you want to be eligible for prizes!
***Reminder 9am class today and Friday!
Strength
Front Squat – 1×5(70%), 1×3(80%), 1×2(85%), 4×1(90-100%), 1xME(80%)
—Work up to a new 1RM, then Max reps @ 80%
Conditioning
For Time
10 Squat Clean n Jerk 185/115lb
20 T2B
50 Wall Balls 20/14lb
20 T2B
10 Squat Clean n Jerk 185/115lb
—Rest 5 min
30 Slam Balls For Time 50/35lb
WOD Notes: Squat clean n jerk weight is 65% of clean n jerk max. You may scale slam ball weight to a 20/30lb med ball. Record 2 separate times.
Nutrition Challenge begins Jan 2nd! $10 if you want to be eligible for prizes!
Congrats on all the Front Squat PR’s!
OPEN GYM (9-1pm)
-Come in today with a plan. Attack a benchmark WOD, practice oly lifts, or gymnastic skills.
Reminder: Pick up your Rage Sweatshirt if you ordered one! Also, who would be interested in a 9am class Thursday & Friday this week? Please let me know!
Strength
Back Squat – 1×5(70%), 1×3(80%), 1×2(85%), 4×1(90-105%), 1xME(80%)
—Find a new 1RM, then max reps @80%
Conditioning
5 Rounds For Time
6 Power Snatch 135/95lb
8 Front Rack Lunges 135/95lb
10 GI Janes
WOD Notes: Power Snatch weight is 65-70% of 1RM Power Snatch. Use the same barbell for snatches & lunges. Scaling for GI Janes is doing a burpee into pull-up attempt.
Lots of Back Squat PR’s today, nice work!
“12 Days of Christmas”
1 Clean n Jerk 185/115lb
2 Box Jumps 30/24″
3 HR Push-ups
4 Pull-ups
5 Toes To Bar
6 Burpees
7 Air Squats
8 Sit-ups
9 KB Swings 70/53lb
10 Wall Balls 20/14lb
11 Calorie Row
1200m Run
WOD Notes: The workout is performed how the song is sung. So 1 CnJ. Then 2 BJ, 1 CnJ. Then 3 HR PU, 2 BJ, 1 CnJ…
Reminder: Nutrition Challenge meeting is today after the 10am class. The challenge will begin Jan 2nd!
Rage Hoodies are in! Pick yours’ up if you ordered one!
Great job today everyone, it was a packed house!
Strength
Front Squat – 6×2 + 1 ME set @ 80%
—Start @ 80% & work up to a heavy 2RM
Conditioning
5 Rounds (each round is all out!)
20 Banded KB Swings 53/35lb (purple/red band)
8 Laps Shuttle Run
—Rest 2 minutes between rounds
***If you missed a WOD earlier in the week that you want to do, you may make it up.
WOD Notes: For the banded KB Swings, you will finish each rep with the KB at eye height instead of overhead. You don’t have to use a band if you don’t feel comfortable. Banded KB Swings require more explosiveness with hips & you can cycle through reps quicker.
Julie & Jenn messing around on the parallettes
Strength
Power Snatch – 2 EMOM for 10 Min
—Start @ 80% & work up to a heavy 2RM. You may touch n go reps.
Conditioning
1 Rope Climb 20′
10 Burpees
20 Double Unders
2 Rope Climbs 20′
20 Burpees
40 Double Unders
3 Rope Climbs 20′
30 Burpees
60 Double Unders
2 Rope Climbs 20′
20 Burpees
40 Double Unders
1 Rope Climb 20′
10 Burpees
20 Double Unders
WOD Notes: Scaling for rope climbs are climbing 10-15′, 3 up downs/rope climb, or 8 ring rows/rope climb. Scaling for DU are 40, 80, 120, 80, 40 singles by round.
Reminder: Nutrition Challenge meeting will be this Saturday 12/21 after the 10am class. The challenge will begin Jan 2nd!
Only 3 at the 5:30am class! Morning crew has to step up their game!
