Strength
Back Squat – 5×5 @ 85% (week 3)
—use heavier than last week
Conditioning
120 Wall Balls For Time 30/20# To 10/9ft
***Every 2 minutes you must Row 20/15 cal. You must start with row at 3.2.1…Rage!
Midline
Plank (weighted) – 10 sets 30 on/30 off
WOD Notes: TD = 11-17 min (20 min cap). If you can’t finish the row around 60 sec think about scaling the calories. Rowers should be setup near wall ball stations to minimize transitions.
Conditioning
“Rage 12 Days Of Christmas” – 2016 version
1 Rope Climb 15ft
2 DBall Over Shoulder 150/100#
3 Power Snatches 135/95#
4 Deadlifts 135/95#
5 Thrusters 135/95#
6 Front Rack Lunges 135/95
7 Hang Power Cleans 135/95#
8 Burpees
9 T2B
10 C2B Pull-ups
11 Burpee DB Ground To Overhead 45/35#
12 Ring Muscle-ups or 20 Cal Bike
WOD Notes: Time Cap is 50 min! Barbell weight should be light to where you can move consistently throughout WOD. Use about 30% of DL. Merry Christmas Ragers!
Strength
Back Squat – 5×5 @ 82.5%
Conditioning
Make-up/Skill Day!
Reminder: Tomorrow we will be doing the Rage “12 Days of Christmas” at 9am & 10am. I encourage everyone to come out and get a fun, but tough workout in before the Holidays!
Strength
Hang Snatch + Low Snatch + Full Snatch – 5 sets @ 75-85%
—Hang on for all 3 reps
Conditioning
12 Min AMRAP
10 Russian KB Swings 88/70#
5 Ring Muscle-ups (sub: 7 HR Push-ups + 7 Ring Rows)
90ft DBall Carry (in front) 150/100#
WOD Notes: TD = 4-6 rounds. Go heavier than normal on KB swings, since you only have to finish with the bell at eye level. MU scale = 7 GI Janes or 7 HR Push-ups + 7 Ring Rows. You must carry the Dball in front of you for the length of 15 mats.
Announcement: Saturday Dec 24th – 9am & 10am classes only! We will be doing the Rage “12 Days Of Christmas” WOD! I hope to see everyone this Saturday!
Strength
3 Hang Sq Clean + 1 Split Jerk – 5 sets @ 75-90%
Conditioning
5 Rounds (interval style)
6 Clean n Jerk @ 67-70%
25 Cal Row
—Rest 90 sec between rounds
WOD Notes: TD = 1:30-2:45 / round. Each round should be 95%+ effort! You don’t have to squat the CnJ. They should feel relatively heavy but should be fairly quick singles (take 45-60 sec). Subtract 6 minutes from total time.
Strength
Bench Press – 5×5 @ 82.5% (use little heavier than last week)
Conditioning
For Time
150 Double Unders
40 Wall Balls 30/20# 10/9ft
20 C2B Pull-ups
100 Double Unders
30 Wall Balls
15 C2B Pull-ups
50 Double Unders
20 Wall Balls
10 C2B Pull-ups
WOD Notes: TD = 10-16 min (time cap 20 min). DU scale = 2x singles. Wall balls should be heavy to where you have to break them up in multiple sets each round. C2b scale = chin over bar, kneeling assisted pull-ups, or ring rows.
Strength
Back squat – 5×5 @ 82.5% (week 2)
Conditioning
5 Rounds For Time
10 Deadlift 255/175#
10 Burpee Box Jump Overs 24/20″
1 Rope Climb 20ft
WOD Notes: TD = 10-16 min (time cap 18 min). Use 55% of DL. Rc scale = 2 up/downs
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.
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
