Conditioning
20 Min AMRAP (with a partner)
4 Rope Climbs 20ft
40 Front Rack Lunges 155/105#
60/48 Cal Ski
WOD Notes: TD = 2-3 rd. Only one athlete may work at a time and you may break up work as needed. You must sprint the ski erg portion of the WOD!! RC scale = climb to 15ft or 3 pulley ascents per RC. FRL should be around 50% of Front Squat (feel moderately heavy – 10 reps in a row).
Strength
Back Squat – 6×5 @ 75-80%
Conditioning
Make-up/Skill Day!
Assistance
L-Sit (pegboard) – Accumulate 4 minutes
***Rage will close tomorrow after the 10am class. No Open Gym Sunday either.
Strength
Clean: Floor + Low Hang + Hang + Split Jerk
—5 sets @ 75-85%
Conditioning
Complete 10 RFT with a partner
15 KB Swings 70/53#
30/23 Cal Bike
WOD Notes: TD = 1:15-1:45/rd. Each athlete will do 5 Rounds. Athlete B will not start their round until Athlete A completes their 15 Swings & Cals on bike. Each round is designed to be fast and a sprint!
Assistance
a) Glute/Ham Raises – 3×20
b) BB Bicep Curls – 4×12
c) DB Tricep Skull Crushers – 4×12
Strength
Snatch – Hang + Low Hang + Floor @ 75-80% (5 sets)
—You may drop after the low hang.
Conditioning
3 RFT
6 BB Complex (1 pwr snatch + 1 hang pwr snatch) 135/95#
15 C2B Pull-ups (5 strict + 10 kipping)
600m Run
WOD Notes: TD = 13-18 min. For the BB complex, you must hang on after the first rep as you go into the hang pwr snatch. It should be light to where you can stay on the bar quickly, but it shouldn’t feel like a feather. C2B scale = chin over bar or banded pu.
Assistance
a) Barbell Bent-over Rows (supinated grip) – 5×10 (heavy)
b) DB Reverse Flys – 3×12 (light weight)
c) Ab Mat Sit-ups (weight behind head) – Tabata 10 rounds
Strength
a) Shoulder Press – 5×6 @ 80%
b) Single Leg RDL – 5×6 (each leg – heavier than last wk)
—Hold 2 KB or DB. Superset a/b together
Conditioning
5 RFT
9 Strict T2B
15 DB Bench Press (on med ball) 70/45#’s
21/18 Cal Row
WOD Notes: TD = 12-17 min. T2B scale = kipping t2b or toe through rings. For the DB bench, push your feet through the floor, while keeping core tight. You should be able to do the 15 reps unbroken every round.
Assistance
Hollow Rocks – 8 Sets: 45 sec on 30 sec off. RX+ = banded
Strength
a) Back Squat – 6×5 @ 75-80%
b) One Arm High Pulls – 4×12
—Supeset a/b every 3 minutes.
Conditioning
10 Min AMRAP
EVEN Min = 7 Thrusters 135/95# + Max Double Unders
ODD Min = 7 Power Cleans 135/95# + Max Double Unders
*Score = total DU throughout the entire WOD
WOD Notes: TD = 25-50 DU / round. At 3.2.1..Rage, you will do 7 thrusters, then will have remaining time to do as many DU (or singles) as possible in the remaining time in that min. The next min will be 7 Power cleans and you will repeat this for 5 rounds each. Thrusters should feel heavy compared to the PC. You should be able to pick the bar up at the top of each minute!!!!
Assistance
a) Supinated Grip Pull-ups – 7RM (weighted) + 5×8 (c2b – weighted)
—Do 5×3 negatives if you can’t do a strict pu (lower for 5-7 sec count from top)
b) Weighted Plank – 4 sets: 75 sec on / 75 sec off
Conditioning (2 rounds)
For Time (with a partner)
800m Sled Drag 90/45#
50 Burpee Box Jump Overs 24/20″
30 Dball Over Shoulder 150/100#
100/80 Cal Bike (60/40 Assault)
—Rest 3 minutes & repeat
WOD Notes: TD = 12-17 min/rd. You should be able to run with the sled the entire 800m, so pick a weight you can do that with! You will work at the same time for the BBJO (cross each other). You will alternate back & forth for the Dball/bike. The bike should be sprints!!
***Yoga (Sunday) 10am. NO OPEN GYM!
Strength
Back Squat – 6×6 @ 65-70%
Conditioning
Make-up/Skill Day!
Assistance
a) L-Sit/tuck (rings/parallettes) – Accumulate 3 minutes
b) DB Bicep Curls + Skull Crushers – 4×15 each
Strength
Halting Pwr Clean + Halting Full Clean + 2 Jerks – 7 sets
—start @ 65% of CnJ
Conditioning
14 Min AMRAP
8 DB Cleans 70/45#
12 T2B
15/11 Cal Ski
WOD Notes: TD = 5-7 rd. DB cleans are open standard (one head touches floor). T2B scale = 6-10 reps (if you can’t link) or do toe through rings.
Assistance
a) Glute Ham Raises – 3×15 (scale = start at top & come down slow)
b) DB Bench Press – 5×10 (heavy)
Strength
Halting Pwr Snatch + Halting Sq Snatch
—10 sets @ 65-75%. You may drop bar between sets. Do not squat if mobility is limited. Focus on sweeping bar (engage lats) especially when you pause just below the knee.
Conditioning
For Time
20-18-16-14-12-10-8-6-4-2
Wall Balls 30/20#
10-9-8-7-6-5-4-3-2-1
C2B Pull-ups (RX+ = Muscle-ups)
***Run 150m after each round
WOD Notes: TD = 17-23 min. WB should be unbroken every round. C2B scale = chin over bar or ring rows. You may scale MU each round to 2-4 reps depending on your ability level, but you should be able to knock them out in 30-45 sec at the most. The run is to the “Marcor” sign and back into Rage.
Assistance
a) Barbell Bent-over Rows (supinated grip) – 5×10 (heavy)
b) Ab Mat Sit-ups (weight behind head) – Tabata 10 rounds
