12/17/2016 – WOD
Conditioning
20 Min AMRAP
25 Cal Row
20 Thrusters 95/65#
15 GI Janes
WOD Notes: TD = 3-5 rounds. Thrusters should be light to where you can do them in 1-2 sets each round. GI Jane scale = 15 Burpees/15 ring rows.
Author Archives: jordy
12/16/2016 – WOD
Strength
Back Squat – 5×5 @ 80%
—Same as Monday
Conditioning
Make-up/Skill Day!
Assistance Work
a) 3×12 GHD Hip Extensions (weighted)
b) Strict C2B Pull-ups – Accumulate 40 reps in least amount of sets
12/15/2016 – WOD
Strength
Halting Snatch – 7×2 @ 80%
—Slow pull off the floor + pause at knee for a sec
Conditioning
10 Min AMRAP
3 Touch n go Power Snatches 135/95#
7 C2B Pull-ups
25 Double Unders
WOD Notes: TD = 8-11 rounds. If you don’t feel comfortable linking the snatches, you may do quick singles (60% of 1RM pwr snatch). C2B scale = 6 chin over bar or 6 ring rows. DU scale = 40 singles.
12/14/2016 – WOD
Strength
Full Clean + Hang Sq Clean + Front Squat + Split Jerk – 5 sets @ 70-85%
—Work up to a heavy complex by the 5th set
Conditioning
For Time
100/85 Cal Row
100 Wall Balls 20/14# To 10ft target
30 Power Cleans 165/105#
WOD Notes: TD = 13-19 min (time cap 23 min). PC = 55% of 1RM. You should aim to do at least sets of 10 on wall balls with quick rest between sets. Power cleans should be quick singles.
Midline Assistance
Tabata Plank (advanced = use a weight)
12/13/2016 – WOD
Strength
Bench Press – 5×5 @ 80%
Conditioning
6 Rounds For Time
6 Front Rack Lunges 205/135#
6 Push Jerks 205/135#
12 Bar Facing Burpees
WOD Notes: TD = 12-18 minutes (20 min cap). Barbell weight should feel heavy right from the start. You should be able to do all 6 lunges + 6 jerks unbroken the first round. During the later rounds, you should drop the bar after the 6 lunges, rest for 5-10 seconds, then do all 6 jerks in a row.
Midline Assistance
Tabata Hollow Rock
12/12/2016 – WOD
Strength
Back squat – 5×5 @ 80%
Conditioning
2 rounds
18 toes to bar
9 dball over shoulder (100/80)
12 toes to bar
6 dball over shoulder
6 toes to bar
3 dball over shoulder
—Rest 3 minutes between rounds
Assistance
3x max effort support hold (ring or matador)
WOD Notes: Go all out each round. Go for big sets of toes to bar.
12/10/2016 – WOD
Conditioning
8min AMRAP
– 25 Wall Balls 20/14#
– 10 Right arm DB Snatches 70/55#
– 10 Left arm DB Snatches 70/55#
—Rest 3min
Then repeat a second time, continuing where you left off.
*Score is total rounds between the two AMRAP’s.
Reminder – check in for the in-house weightlifting meet starts at 11am! Come out and cheer for your fellow Ragers!!
12/9/2016 – WOD
Strength
Find 1rm front squat
Conditioning
Make up day/ skill work
Notes:
If you are competing on Saturday, this is a great opportunity to work on a weakness skill. Ask your coach about progressions for whatever you need work on. Don’t be afraid to not do a WOD.
12/8/2016 – WOD
Strength
Find 1rm snatch (unless you are competing on Saturday)
Skill
Toes to bar
Conditioning
10 min amrap
20 deadlift (135/95)
20 power clean
20 front squat
20 push jerk
Assistance
250m farmers carry (heavy as possible)
WOD Notes: Wondering where the barbell was this week? Here it is. Go for big sets on the front squats and push jerks. Singles are fine on the cleans.
12/7/2016 – WOD
Strength
Find 1rm clean and jerk
Conditioning
5 rounds (interval)
In 2 min
Row 250m
Max burpees with remaining time
Rest :90
Assistance:
3×10 kb high pull
WOD Notes: Row hard and hang on for the burpees. You should have 1 min or more to do burpees. If your rowing pace is above 2:10/500 then row 200m each round.
