Monthly Archives: November 2016

11/10/2016 – WOD

Strength
Full Snatch + Hang Snatch + OHS – 5 sets @ 75-90%

Conditioning
12 Min AMRAP
15 Overhead Squats 135/95#
50 Double Unders
2 Rope Climbs (1 Legless 15ft + 1 with legs 20ft)

WOD Notes: TD = 3-5 rounds. Record score as total reps. OHS weight should be 50% (should be able to do all 15 unbroken each round). DU scale = 90 singles. RC scale = 6 up/downs or 2 lap sled pull with arms each round.

Assistance Work (Day 10)
a) Strict C2B Pull-ups – 6×6 or accumulate 36 reps in least amount of sets if you can only do 1 at a time.
—Advanced should use a weight. Novice can do 5×4 negative Pu.
b) Weighted Plank – 30 on / 30 off for 8 sets (heavier than last week)
—use a weight that will be difficult or don’t use one at all

11/9/2016 – WOD

Strength
2 Hang Squat Clean + 1 Front Squat + 1 Jerk
—Stay between 75-90% for 5 sets

Conditioning
3 Rounds
500m Row For Time
—Rest 2 minutes
1 Min AMRAP – Clean n Jerk 155/105# (no squat)
—Rest 2 minutes

WOD Notes: TD = 1:20-2:10 for the 500m row / 10-15 reps for CnJ. Today will be the opposite of that last 2 days. There is no pacing whatsoever! You will do 3x500m row & 3 sets of 60 sec CnJ. I really want you to try and go ALL OUT for the 500m row. This is a benchmark on our PR board. The CnJ (50% of 1RM) should be touch n go for as long as possible & singles with remaining time left in 60 sec. The goal is to be within 10 sec of previous row.

Assistance Work (Day 9)
Glute Ham Raises (GHD) – 4×10 (heavier than last wk)
—Advanced = hold weight across chest. Novice = hip extensions with no weight

11/8/2016 – WOD

Strength
Bench Press – 4×7 @ 80%

Conditioning
7 Rounds For Time
10 C2B Pull-ups
10 Slam Balls 50/30#
300m Run

WOD Notes: TD = 12-17 minutes. C2B scale = chin over bar pu or 10 ring rows. Large classes will stagger the start by a minute b/c of the # of slam balls. You should be able to run quickly each round!! The run course is up to the “Marcor” Sign, down to the stop sign at Lucon Rd, then back into Rage.

Assistance Work (Day 8)
4×6 Romanian Deadlifts @ 67% + 1×5 @ 60% (hold bottom for 3 sec each rep)
—Use a little Heavier than last week. Rep starts from the top of the DL. Shave legs the entire time & bar should remain off the floor as you lower each rep.

11/7/2016 – WOD

Strength
Back Squat – 4×7 @ 72-82%
—Start at 72% for the first set & increase from there

Conditioning (compare to 3/9/2015)
20 Min AMRAP
20 Wall Balls 30/20#
20 Burpees
20 KB Swings 70/53#

WOD Notes: TD = 3-5 rounds. Record your score as total reps. Remember to click on the link at the top and compare your time from over a year and a half ago. Use the same weights as before as well! This WOD comes down to your conditioning, since there’s not much technique involved.

Assistance Work (Day 7)
a) Barbell Bent Over Rows – 4×8 (heavy)
b) Hollow Hold – 4×60 sec (or as long as you can hold)

***If you missed any of the assistance work from last week, you should make it up if possible!

11/6/2016 – WOD 

Open Gym: 11-2pm

Assistance Work (Day 6)
Barbell Glute Bridges – 4×8 @ 80%+ of back squat

11/5/2016 – WOD 

Conditioning
2 Rounds For Time (complete with a partner)
30 Power Snatches 155/105#
50 Push Jerks 155/105#
70 Burpees 
90 Cal Row

WOD Notes: TD = 24-30 min. You can divide reps up anyway you’d like. Burpees are the only movement where you will work at the same time. You must switch every 15 cals for the row, so each athlete will row 3×15 cals / round. You should be SPRINTING on the row, since you will be getting rest while your partner rows. You may use 2 separate weights (not 2 preloaded barbells) for the snatches and Jerks if your snatch is much lower. PS weight = 65% and Jerk = 55%.

Assistance Work (Day 5)
Back Rack Lunges – 4×10 @ 55-60% of back squat

11/4/2016 – WOD

Strength
Front Squat – 5×5 @ 75-85%

Conditioning
Make-up/Skill Day!

Assistance Work (Day 4)
a) DB Shoulder Press (standing) – 4×10
—Use a weight that will be difficult for 10 reps.
b) GHD Hip Extensions – 4×10
—I prefer a barbell behind my head, but you may hold a weight on your chest. Should be difficult for 10 reps.

***Rage apparel is now in! It will be available Saturday morning and all next week!
Sweatshirts – $50
Shirts & Tanks – $20
Men’s Shorts – $30

11/3/2016 – WOD

Strength
Snatch (no foot movement) – 2 EMOM for 10 minutes @ 75-80%
—These are full snatches with no moving of the feet on the catch. This will force you to actively pull under the bar instead of floating.

Conditioning
3 Rounds For Time
90 Double Unders
25 T2B
40 Wall Balls 20/14# To 10ft target

WOD Notes: TD = 10-16 min. DU scale = 150 singles. T2B scale = 40 hollow rocks, 12 cal ski erg, or 25 hip above knee. Wall Balls should be light to where you can do large sets (20+ reps at a time).

Assistance Work (Day 3)
a) Strict C2B Pull-ups – 5×6 or accumulate 30 reps in least amount of sets if you can only do 1 at a time.
—Advanced should use a weight. Novice can do 5×4 negative Pu.
b) Weighted Plank – 30 on / 30 off for 6 sets
—use a weight that will be difficult or don’t use one at all

11/2/2016 – WOD

Strength
Clean n Jerk –  1 EMOM For 10 minutes @ 80-90%
—For the Jerk, pause in the bottom of the dip for a sec before you drive. 

Conditioning
6 Rounds For Time
8 Overhead Lunges 155/105#
1 Legless Rope Climb 20ft (sub: climb w/ legs)
250m Run

WOD Notes: TD = 13-19 minutes. OH lunges should be 50-55% of OHS max (should be unbroken & somewhat challenging towards the 5 & 6 round). You may do front rack lunges if OH mobility limits you from doing a reasonable amount of weight. RC scale = Climb to 12-15ft or 3 up/downs each round.

Assistance Work (Day 2)
Glute Ham Raises (GHD) – 3×12
—Advanced = hold weight across chest. Novice = hip extensions with no weight

11/1/2016 – WOD

Strength
Bench Press – 5×5 @ 82%

Conditioning
12 Min AMRAP
8 Ring Muscle-ups (sub: 15 C2B Pull-ups)
12 Hang Power Cleans 185/125#
30/25 Cal Row

WOD Notes: TD = 3-4 rounds. HPC = 65% (should be able to do them in 1-2 sets). Girls will row 25 cals. C2b Scale = 8-12 reps, chin over bar pu, or 15 ring rows.

Assistance Work (Day 1)
4×6 Romanian Deadlifts @ 65%
—Rep starts from the top of the DL. Shave legs the entire time & bar should remain off the floor as you lower each rep.

Ragers,
I will be programming Accessory work everyday for the month of November. The focus will be on strengthening the posterior chain (glutes, hamstrings, low back, & core). We do a lot of squatting which mainly works the anterior chain (quads), so it’s time to get our backsides stronger as well! The assistance exercise that is programmed that day will be discussed at the beginning of class. We will be utilizing the GHD a lot as well. Everyone is encouraged to participate!