Strength
Front Squat – 20 Min to Find a 1RM
Conditioning
Make-up/Skill Day!
Assistance
a) L-Sit/tuck (Pegboard) – 10×30 sec (rest 90 sec between)
b) Banded Sandbag Bear Hug Walk– 4×60 sec
—Stand on a band and loop it around shoulders
Strength
3 Position Snatch (full) – 5 sets @ 70-80%
–above the knee, below the knee, floor
Conditioning
12 Min AMRAP
12 DB Snatches 70/45# (6R + 6L)
15 T2B
50 Double Unders
—Rest 1 minute
1500m Ski For Time With a Partner (switch every 30 sec)
WOD Notes: TD = 5-7 rd. The DB Snatches should be touch n go (6 reps with the Right arm then 6 with the left). T2b scale = 10/rd if you have trouble linking. DU scale = 80 singles or 25 DU.
Assistance
a) DB Bench Press – 5×8 (heavy)
b) DB Reverse Fly – 4×10
c) One Arm Farmers Carry – 2x100m (100m each arm – use 33% of DL)
–Use straps if you have them. Walk to Marcor Sign with right arm, then switch. Heavier than last wk.
Strength
3 Position Clean n Jerk (full) – 5 sets @ 70-80%
—above the knee, below the knee, floor, split jerk
Conditioning
5 Rounds For Time
10 Overhead Lunges 155/105#
1 Rope Climb 20ft OR 1 Pegboard Accent
400m Run
WOD Notes: TD = 14-20 min. OH lunges should feel heavy for 10 reps, but not a 10 rep max. You may do them reverse or normal. RC scale = 3 up/downs each rd.
Assistance
a) Glute Ham Raise Or GHD Hip Extension (weighted) – 4×10
b) BB Bent-over Rows (supinated grip) – 4×10 (heavy)
c) GHD Sit-ups (hold 5 sec at parallel, go down & up) – 4×10
Strength
Shoulder Press – 15 Min to Find a 1RM & do 4×8 @ 75%
—You may use a rack if necessary
Conditioning
10 Rounds For Time With a Partner
1 Round of DT 165/105#
25/20 Cal Bike
WOD Notes: TD = 2-2:30/rd. Partner B will start when Partner A gets to 20/15 cal on the bike. DT = 12 DL + 9 HPC + 6 jerks. You should be able to do it unbroken the first 3 rounds and maybe break up the cleans once in the later rounds.
Assistance
a) Hex Bar DL – 10×2 @ 80% of DL
b) One Arm High Pulls – 4×10 (heavy)
c) Hollow Rocks – Tabata 10 rounds
Strength
Back Squat – 20 Min to Find a 1RM
Conditioning
For Time
20 GI Janes
30 DB Thrusters 45/30#
60/50 Cal Row
30 DB Thrusters 45/30#
20 GI Janes
WOD Notes: TD = 11-17 min. GI Jane scale = choose a lower bar than your reach and pull up as high as you can. DB thrusters (each athlete has 2 DB) should be done in 1-3 sets each round. If there aren’t enough DB, you can use KB or a barbell.
Assistance
a) Wide Grip Strict C2B Pull-ups – Accumulate 40 Reps in the least amount of time
—Use weight if you can do 10+ strict unbroken. Scale = accumulate 15 negatives
b) Plank (weighted) – 10×30 sec (heavier than last wk)
—Rest 30 sec between sets
Open Gym: 11-1:30pm
Conditioning
For Time
30 Wall Balls 30/20# to 10/9ft
20 C2B Pull-ups
250m Sled Drag 90/50#
30 Wall Balls
20 C2B Pull-ups
400m Run w/ Wall Ball 20/14#
30 Wall Balls
20 C2B Pull-ups
800m Run
WOD Notes: TD = 17-24 min. Wall balls should be heavier than normal. C2B Scale = chin over bar. Scale reps to 10-15 per round if you can’t link more than 10 in a row.
***Rage will close at 6:30pm today***
Strength
Back Squat – 1×5 @ 75%, 1×5 @ 80%, 1×5 @ 85%, 1×2 @ 90%, 1×1 @ 95%, 1×1 @ 100%
Conditioning
Make-up/Skill Day!
Assistance
a) L-Sit/tuck (Pegboard) – 10×30 sec (rest 90 sec between)
b) Banded Sandbag Bear Hug Walk– 5×60 sec
—Stand on a band and loop it around shoulders
Strength
Snatch (Full) – 15 min to work up to a heavy single
Conditioning
4 Rounds For Time
8 DB Burpee Box Step Overs 45/35# (24/20”)
15 T2B (RX+ = 20)
25/20 Cal Row
WOD Notes: TD = 12-18 min. You may use a lower box than the prescribed height if you don’t have long legs. 8 reps of the box step overs should take about 1 min each round. Try to alternate which leg you step up and over with. You may also use KB if you have limited hamstring flexibility.
Assistance
a) DB Bench Press – 4×10 (heavy)
b) DB Reverse Fly – 3×10
c) One Arm Farmers Carry – 2x100m (100m each arm – use 30% of DL)
—Use straps if you have them. Walk to Marcor Sign with right arm, then switch.
Strength
Clean n Jerk (full) – 15 Min to Find a 1RM
Conditioning
5 Rounds For Time
6 DBall Over Shoulder 150/100#
250m Run
—Rest 2 minutes then…
50/40 Cal Ski Erg For Time (you may do 100/80 with a partner)
WOD Notes: TD = 8-14 min / 2-3 min for Ski. If you partner up for the ski, switch every 10 cals & make sure you are sprinting!
Assistance
a) Bulgarian Split Squats (front rack) – 3×8 each leg (50% of FS – light)
—rest 60 sec between legs
b) DB Bent-over Rows – 3×12 (each arm – pause at top)
c) GHD Sit-ups (tempo 5 sec down for 10 reps + 10 fast) – 4×20
