Strength
Front Squat – 5×5 @ 85%
—Use a little heavier than last week
Conditioning
Make-Up Day! This is a good day to work on skills you want to get better at or mess around with odd objects (stones, farmer’s carry, yoke carries) or use the Ski Erg. The “Rage” 12 Days of Christmas will be programmed for Saturday.
Nina, Teresa, Blaire
Strength
Bench Press – 4×10 @ 70%
Conditioning
1-10 Reps of:
DB Snatch (alternating) 70/45lb
C2B Pull-ups
Box Jumps 30/24″
Assistance
a) 3×8 Strict Pull-ups (weighted)
b) 4×10 Weighted Hip Extensions (GHD)
—Maintain neutral spine throughout
WOD Notes: Scaling for C2B is chin over bar. Choose a DB to where you can keep moving throughout the WOD.
Strength
Clean n Jerk – 1 EMOM For 8 Minutes @ 85%+
Conditioning
For Time
Buy In: 1000m Row
21-15-9-15-21
Cleans
Burpees
Buy Out: 800m Run
*Rd of 21 = Hang Power Clean 155/105lb
*Rd of 15 = Squat Clean 155/105lb
*Rd of 9 = Power Clean 205/135lb
WOD Notes: This WOD will be much tougher/longer than Mon & Tues. Try to set up weights, so that it’s easy to transition. You will only change weights during the round of 9. Hang power clean & squat clean weight are about 55% of 1RM’s. Power Clean weight is 70% of 1RM. You may do the run first and row last, so that we don’t have to run heats.
Announcement: CF Kids class is on for this Sunday December 21st at 4pm!
Strength
Shoulder Press – 10 Min to Work up to a 1RM, then do 3×3 @ 85%+
Conditioning
10 Min AMRAP
5 Push Jerk 165/105lb
10 T2B
30 Double Unders
—Rest 3 minutes
30 Slam Balls 40/30lb For Time (unbroken)
Midline
Accumulate 3 minutes in L-Sit or Knees Up (parallettes)
WOD Notes: PJ weight is 65% of 1RM. You may scale reps of T2B to 5-7 each round if you think 10 will be too many to where you lose intensity of the WOD. Scaling for DU are 60 singles each round. Choose weight for slam ball to where you can sprint through 30 without stopping!
Jay rocking out on the ski erg!
Strength
Back Squat – 3×10 @ 75%
—Week 2. Go heavier than last week
Conditioning
For Time
60 Wall Balls 30/20lb
30 Deadlifts 255/165lb
800m Run
WOD Notes: WB are heavier than normal and Rx’d is black line for everyone. DL weight is 55% of 1RM (you should be able to knock them out in under 3 minutes). You may sub a 1000m Row, if you refuse to run in the cold/dark.
Merchandise/Supplements:
1) Rage Sweatshirts are reduced to $30 from last year
2) Rx Bars = $2.50/bar
3) FitAid Case (24 cans) = $55
4) Mil Spec Ropes = $40 (won’t be in for another 3 weeks)
Dan F – Working MU progressions!
Conditioning
For Time
50 Burpee Box Jumps 24/20″
100 KB Swings 70/53lb
100 Cal Row
50 GI Janes
WOD Notes: You may partition reps anyway you’d like.
Guess what Rager this is?
Strength
Front Squat – 5×5 @ 80%
Conditioning
Make-Up Day! You may also work on any skills you want to improve on. If you haven’t missed a day this week you can do this.
4 Rounds For total Reps (1 minute at each station)
DB Snatches (alternating) 70/45lb
GI Janes
Rope Climbs 20ft
Plank (hold for 60 sec)
Air Dyne (cal/distance)
—Rest 1 minute between rounds
WOD Notes: There is a 4 minute running clock each round with 1 minute rest between. Try to keep track of total reps for each movement. Make sure the seat is set to the appropriate height on the air dyne before starting.
Strength
Power Clean – 15 Min to Work up to a 1RM
—Try to keep feet under hips when you receive bar instead of jumping them out too wide
Conditioning
6 Rounds For Time
5 Power Cleans 205/125lb
5 Ring Muscle-Ups (Sub: 8-10 C2B Pull-ups)
—Rest 3 minutes
2×60 sec Ski Erg Sprints (Rest 2 min between)
Assistance
3×10 – Matador/Ring Dips
WOD Notes: PC weight is 70% of 1RM. You may scale the reps of MU to 2-3 each round, if you will lose too much intensity doing 5.
Safe travels to VA! Rage will miss you Jeff, Regina, Kaley!
Strength
Snatch – 15 Min To Work up to a heavy single
—Try to get 5 reps at 85%+. Go for a PR if you feel good
Conditioning
For Time
12 Power Snatch 165/105lb
30 T2B
40 Wall Balls 20/14lb
9 Power Snatch
20 T2B
30 Wall Balls
6 Power Snatch
10 T2B
20 Wall Balls
WOD Notes: Snatch weight is 75-80% of max power snatch. Black line is Rx’d for men & women.
Merchandise/Supplements:
1) Rage Sweatshirts are reduced to $30 from last year
2) Rx Bars = $2.50/bar
3) FitAid Case (24 cans) = $55
4) Mil Spec Ropes = $40 (won’t be in for another 3 weeks)
5) Rage Journals = $20
Strength
Push Press (no rack) – 5×5 @ 75%+
—Work up to a 5RM
Conditioning
For Time
50 Cal Row
25 HSPU (1″ Deficit)
200 Double Unders
25 HSPU
50 Cal Row
Midline
3×60 sec Plank (weighted – heavy as possible)
—Put plate on middle/lower back
WOD Notes: Scaling for DU are 500 singles. Scaling for HSPU are 25 DB Push Presses (use a weight where you have to break up reps 2-3 sets). Rx’d for HSPU is (1) 45# plate on each side of Abmat. We will have to run 2 heats that will stagger 3-4 minutes.
Merchandise/Supplements:
1) Rage Sweatshirts are reduced to $30 from last year
2) Rx Bars = $2.50/bar
3) FitAid Case (24 cans) = $55
4) Mil Spec Ropes = $40 (won’t be in for another 3 weeks)
5) Rage Journals = $20
Make sure to sign “Lograsso” Box if you haven’t yet!
