Strength
a) Jump Squats – 3×6 @ 30-33% (barbell on back)
b) Back Squat – 1×20 @ 80% (heavier than Mon)
Conditioning
Make-up/Skill Day!
Assistance
a) L-Sit/tuck (Pegboard) – Accumulate 4 minutes
b) Grip: Farmers Carry (2 arms) – 3x100m (45% of DL)
Strength
Clean n Jerk – 1 EMOM for 10 sets. Start @ 75% & work up to a heavy single
—You can power clean n jerk.
Conditioning (20 min cap)
5 Rounds For Time
8 Hang Power Cleans 185/125# (65%)
6 Muscle-ups (3 Ring + 3 Bar)
17/12 Cal Ski
WOD Notes: TD = 14-19 min. HPC should be unbroken every round but should feel challenging. MU scale = 10 PU + 12 Push-ups. You may also try banded bar Muscle-ups or jumping muscle-ups.
Assistance
a) Glute Ham Raises – 3×15 (scale = start at top & come down slow)
b) DB Shoulder Press (alternate one arm at a time) – 4×8 (each arm)
c) Grip: Banded BB roll ups with KB – 3×60 sec
Strength
Snatch – 7×2 (1 Pwr + 1 Full)
—One set every 90 sec. Start @ 70% & work up to a heavy 2 rep set. You may drop bar between reps.
Conditioning (20 min cap)
For Time
50/40 Cal Row
15 Power Snatches 145/100#
100 Wall Balls 20/14# to 10ft
15 Power Snatches 145/100#
50/40 Cal Row
WOD Notes: TD = 13-19 min. PS = 65% of PS (should be able to do fairly quick singles – 15 reps should take no more than 90 sec). WB should be done in sets of 10-20 reps. The smaller the rep scheme the shorter your breaks should be!
Assistance
a) DB Bent-over Rows – 4×12 (heavy)
b) Ab Mat Sit-ups (20/10# weight behind head) – 100 for time
c) Grip: DB Wrist Curls – 3×15 (each arm)
Strength
a) Deadlift – 6×4 @ 65-80% (slightly heavier than last wk)
—Lower each rep under control. No touch n go
b) DB Bench Press – 4×10 (heavy)
—Superset a/b
Conditioning
3 Min AMRAP x 4 Sets
150m Sled Drag 90/50#
8 Dball Over Shoulder 150/100#
Max Burpees (no jump)
—rest 2 minutes between sets. Score = total burpees.
WOD Notes: TD = 15-25 burpees/round. You should have about 60-70 sec each round to do burpees. Please pick a weight for the sled that you can run with the entire time, but should still feel challenging. Sled drag is to the “Marcor” sign and back into Rage.
Assistance
a) Hollow Rocks – Accumulate 5 minutes (RX+ = banded)
b) Grip: Hang from Pull-Up Bar for as long as possible x 3 sets
—RX+ = 50/35# DB between legs.
Strength
a) Jump Squats – 3×6 @ 30-35% (barbell on back – 3 sq jump + 3 1/4 sq jump)
b) Back Squat – 1×20 @ 77% (heavier than Fri)
c) One Arm High Pulls – 4×10 (3 sec tempo down – may have to go lighter)
Conditioning
13 Min AMRAP
50 Double Unders
12 Box Step-ups (6R + 6L) 80/50# DB to 20 inch box
4 Wall Climbs (RX+ = 50ft Handstand Walk)
WOD Notes: TD = 4-6 rd. DU scale = 20-30 DU or 80 singles. You must do all 6 reps with one leg before switching for the box step-ups. Try to use foot that is on the box & avoid excessively pushing off back foot. Share boxes with a partner. Hold DB in front rack. WC scale = 20-25 shoulder taps of HS walk (plate) variation against wall.
Assistance
a) Supinated Grip (narrow grip) Strict PU – 5×10 or Accumulate 50 reps. C2B = RX+
b) Weighted Plank: 5 sets – 1 Min on / 1 Min off
—Heavier than last wk
c) Grip Test: Plate Pinch (both hands) – 3 sets ME: 45/25# plate
Open Gym: 1-4pm
Conditioning (compare to 7/4/2017)
“Hot Shots 19”
6 Rounds For Time of:
30 Air Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters
—Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ.
WOD Notes: TD = 25-40 min. PC = 50% of 1RM. You should be able to touch n go multiple reps or do really fast singles the entire time! For the strict pull-ups I’d recommend doing quick singles with no negative. You may scale by doing kipping or ring rows.
***Rage will be open until 8pm tonight***
Strength
a) Jump Squats – 3×6 @ 30-33% (barbell on back)
b) Back Squat – 1×20 @ 75% (heavier than Mon)
Conditioning
Make-up/Skill Day!
Assistance
a) L-Sit/tuck (Pegboard) – Accumulate 4 minutes
b) GHD Glute Ham Raises (weighted) – 4×12-15 reps
—Sub GHD Hip Extensions if you can’t do a GHR.
***No 3pm Open Gym today
Strength
Clean n Jerk – 7×2 (1 Power + 1 Squat)
—One set every 2 min. Start @ 70% & Work up to heavy 2 rep
Conditioning
14 Min AMRAP
8 Front Squat 175/115# (55%)
12 T2B
16/12 Cal Ski
WOD Notes: TD = 5-7 rd. FS should feel moderately heavy to where you have to rest a few extra secs after the ski erg each round. T2B scale = 8-10 reps or 12 V-ups. Ski should take about 50-60 sec.
Assistance
a) Bent-over Barbell Rows – 4×10 (heavy)
b) GHD Sit-ups – 100 for time
Conditioning (20 Min Cap)
30-20-10 Reps of:
DB Snatches (alternating) 50/35#
Deadlifts 185/125#
Lateral Facing Burpees
Then:
30-20-10 Reps of:
Lateral Facing Burpees
DB Snatches (alternating) 50/35#
Deadlifts 185/125#
WOD Notes: Partner A will start with the snatches and DL. Partner B will complete 30 lateral facing Burpees while partner A rests. Partner A will do 20 snatches/20 DL. Partner B will do 20 Burpees. This will continue for the 10’s. The 2nd round triplet will be the same but roles will be switched.
