Strength
a) Front Squat – 3 reps every 1:30 for 7 total sets
—Start @ 75%. Increase weight every set. Last set should be around 90%
b) RDL – 5×6 @ 65% of 1RM
Conditioning
Make-up/Skill Day!
Tape is back in stock – $2/roll
Stark Energy – $2 on sale
Strength
1 Power Snatch + 2 Sq Snatch every 1:30 for 7 sets
—Start @ 75% of 1RM PS & work up to 90%
Conditioning
4 Rounds (interval style)
25 Wall Balls unbroken 30/20# To 10/9ft
2 Rope Climbs 20ft
40/35 Cal AD Bike (25/20 assault bike)
—Rest 2 min between rounds
Midline
L-Sit (sub: tuck hold) – 6 rounds: 20 sec on / 60 sec off
WOD Notes: TD = 2:30-3:30 / round. RC scale = 6 up/downs. The bike at the end of each round should be 100% ALL OUT! You have rest between rounds, so approach this WOD as if it were only 1 round! Partner up with someone else for classes larger than 10 people. Partner B will go 2 min later.
Dianne – 117.4# P Snatch PR!
Strength
1 Power Clean + 2 Sq Clean every 1:30 for 7 sets (touch n go)
—start @ 70% of Sq clean & work up to a heavy set
Conditioning
“Open WOD 13.4” – 7 Min AMRAP
3 Clean n Jerk 135/95#
3 T2B
6 Clean n Jerk 135/95#
6 T2B
9 Clean n Jerk 135/95#
9 T2B
12 Clean n Jerk 135/95#
12 T2B
*Keep climbing ladder by increasing 3 reps each round until 7 min is up
Assistance
GHD Hip Extensions – 4×10 (weighted)
WOD Notes: TD = 70-115 reps (rd 12-18). CnJ weight should be less than 50% of 1RM (very light). I’d recommend doing a lot of singles on the CnJ, which will save your grip. If you have trouble linking T2B, do quick singles the whole WOD. T2B scale = knee above hips.
Bill W finishing nicely on his clean!
Strength
Push Jerk (use rack) – 3 reps every 1:30 for 7 total sets
—Start @ 75%. Increase weight every set. Last set should be around 90%
Conditioning
15 Min AMRAP
15 DB Burpee Ground to OH 45/35#
25 C2B Pull-ups
50/45 Cal Row
Extra Work
a) Strict Ring Dips – 6×6 (weighted)
b) Strict C2B Pull-ups – 6×6 (weighted)
WOD Notes: TD = 2-3 rounds. C2b scale = 10-15 C2B or chin over bar. You may also do ring rows or kneeling bar assisted PU. Large classes will have to stagger about 3 min later.
Coach E Hill with 302# Jerk PR!
Strength
Back Squat – 3 reps every 1:30 for 7 total sets
—Start @ 75%. Increase weight every set. Last set should be around 90%
Conditioning
12 Min AMRAP
30 Overhead Squats 95/65#
30 Bar Facing Burpees
20 Overhead Squats 135/95#
20 Bar Facing Burpees
10 Overhead Squats 185/125#
10 Bar Facing Burpees
5 Overhead Squats 225/155#
Max Bar Facing Burpees with remaining time
Midline
Tabata Plank (weighted) for 10 rounds
WOD Notes: TD = 5-40 burpees. Score = total burpees in the last round. OHS should be around 30%/45%/60%/75% by round. All 4 rounds should be unbroken, so make sure to rest enough after the set of burpees. I’d recommend changing weights as soon as your done each set of squats each round.
Conditioning
20 Min AMRAP (with a partner)
60 Wall Balls 30/20# To 10/9ft
60 T2B
30 DB Burpee Box Step Overs 20/18″ 45/30#
WOD Notes: TD = 2-3 Rounds. WB & T2B I would like to be broken up into 6×10, however you may break them up as needed. When partner A is working on the Burpee box step overs, partner B must do 10 Burpees before you can switch. So basically each athlete is doing 3x (5 Burpee Box step over + 10 Burpees).
Reminder: The Bar/Ring Muscle-up clinic is tomorrow from 12-2pm. It will start with Bar MU. Cost = free for Rage members and $10 for Non-Ragers.
Strength
Front Squat – 4 reps every 1:45 for 6 total sets
—Start @ 70%. Increase weight every set. Last set should be around 87%
Conditioning
Make-up/Skill Day!
Reminder: The Ring/Bar Muscle-up clinic is this Sunday at 12-2pm! Bar Mu starts at 12pm. Prerequisites are 4-5 Strict Pull-ups & 4-5 Strict Ring Dips. Sign-up sheets will be on the front desk as you walk into Rage! Cost = Free for Rage Members and $10 for Non-Rage Members.
Strength
2 Power Snatch + 2 Sq Snatch every 1:45 for 6 sets
—Start @ 70% of 1RM PS & work up to 87%
Conditioning
3 Min AMRAP
25 Russian KB Swings 88/70# (unbroken)
Row for Max Cals with remaining time left
—Rest 3 min between rounds. Repeat for total of 4 rounds.
WOD Notes: TD = 25-50 cal each 3 min amrap. DO NOT hold back on the rows! Approach each 3 min interval as an ALL OUT sprint! Record total calories for all 4 rounds.
EarthFed Muscle Protein & RX Bars stocked up!
Strength
2 Power Clean + 2 Sq Clean every 1:45 for 6 sets (touch n go)
—start @ 65% of Sq clean & work up to a heavy set
Conditioning
For Time
30 Thrusters 115/75#
30 C2B Pull-ups
Run 1 Mile
30 Thrusters 115/75#
30 C2B Pull-ups
WOD Notes: TD = 13-20 min. Thrusters should be light to where you can do them in 2 sets 1st round. Should be able to do them in 3×10 worst case scenario on the 2nd round. You may scale the Thruster/PU part by doing 3 rounds – 10 thruster + 10 PU (before & after run). Choose this option if you have a hard time stringing large sets of Pull-ups.
Reminder: The Ring/Bar Muscle-up clinic is this Sunday at 12-2pm! Prerequisites are 4-5 Strict Pull-ups & 4-5 Strict Ring Dips. Sign-up sheets will be on the front desk as you walk into Rage! Cost = Free for Rage Members and $10 for Non-Rage Members.
Andy B – Hitting triple extension!
