Strength
Front Squat – 2 EMOM For 10 Minutes (10 sets)
—3 @ 75%, 3 @80%, 2 @85%, 2 @ 90%
Conditioning
Make-Up Day! The 2015 CF Games Open starts in 6 days! Use the rest of the time to work on any skills you want to be more efficient in. If you were here everyday and need a WOD, let me know!
Strength
Bench Press (close-grip) – 5×5 @ 75%+
—Only one finger inside knurling. Work up to 5RM.
Conditioning
For Time
1000m Row
30 KB Swings 88/53#
12 Ring Muscle-Ups
20 KB Swings 88/53#
9 Ring Muscle-Ups
10 KB Swings 88/53#
6 Ring Muscle-Ups
1000m Row
WOD Notes: Scaling for MU are less reps each round, banded bar MU (only if you are close to getting a MU). 2nd scaling option is to do 12 Strict Pull-ups & 12 Bar Dips. 3rd scaling option is to do 20 Cal on the ski erg each round.
***8 more days until the 2015 CF Games Open***
Strength
Snatch – 1 EMOM For 10 Minutes
—Start @ 75% & work up to a heavy single
Conditioning
5 Rounds For Time
40 Double Unders
12 C2B Pull-ups
5 Squat Snatches 155/100#
Assistance
3×8 Good Mornings (stay light if you’ve never done these before)
WOD Notes: Time Domain to shoot for is 9-14 minutes. Scaling for DU is 100 singles. You may scale C2B to chin over bar or jumping pull-ups if you are Masters 60+. Scaling for Squat Snatches are Power Snatch to OHS or just Power Snatches if your mobility is limited in the bottom of OHS.
Strength
Power Clean + Jerk – 1 EMOM For 12 Minutes
—Start @ 70% of 1RM CnJ & work up to a heavy 1RM
Conditioning
For Time
9 Clean n Jerk 205/125#
25 Bar Facing Burpees
12 Clean n Jerk 185/115#
25 Bar Facing Burpees
15 Clean n Jerk 165/105#
25 Bar Facing Burpees
Midline
4×25 Weighted Ab Mat Sit-ups
WOD Notes: Time domain for this WOD is 10-15 minutes. Set-up weights to where you can transition quick. A coach will be able to strip weights off for you each round if needed. CnJ weight is 70%, 60%, 55% by round.
Strength
Back Squat – 2 EMOM For 10 Minutes (10 sets)
—3 @ 75%, 3 @80%, 2 @85%, 2 @ 90%
Conditioning
3 Rounds For Time
1 Rope Climb 20ft
15 T2B
15 Thrusters 115/75lb
WOD Notes: This WOD is short (6-12 min), so think about attacking this WOD right from the start. Thruster weight should light, but not too light to where you can do every round unbroken. You will have to break up the 2nd-3rd rounds once. Scaling for T2B are hanging leg raises or 30 sit-ups. Scaling for RC are 15ft or 8 Strict Pull-ups each Round (use a band that will make it difficult for 8 reps).
***10 More Days until the 2015 CF Games Open Starts!
Conditioning
7 Rounds For Time
4 Deadlift (65% of 1RM)
8 DB (one arm) overhead walking lunges 70/45lb
10 Lateral Burpees over Bar
Ragers having some fun at Cupids Revenge!
Strength
Front Squat – Work up to a heavy single, then do 3×5 Pause Squats @ 75%+
Conditioning
Make-Up Day! You may also work on any skills you want to improve before the 2015 Open!
Reminder: There will only be one class this Saturday 2/14 @ 10am, since Rage is sending around 15 teams to Cupid’s Revenge in Lancaster. Open gym will be from 11-1pm.
Strength
Bench Press – Work up to a heavy 1RM, then do 2 sets max reps @ 75%
Conditioning
12 Min AMRAP
5 Power Clean @ 70%
10 C2B Pull-ups
15 Box Jump Overs 24/20″
WOD Notes: Scaling for C2B Pull-ups is chin over bar or jumping pull-ups for 60+ masters athletes. You may also step up instead of jump if necessary. Shoot for 4+ Rounds. Score is total reps.
Announcement: There will only be one class this Saturday 2/14 @ 10am, since Rage is sending around 15 teams to Cupid’s Revenge in Lancaster. Open gym will be from 11-1pm.
Rowing sprints
Strength
Snatch – Work up to a heavy single, then do 1 set max reps @ 70%
—1 set of max reps should be touch n go. Aim for 7+ reps.
Conditioning
For Time
40 Wall Balls 30/20lb
30 T2B
20 Power Snatches @ 70% 1RM
30 T2B
40 Wall Balls 30/20lb
Assistance
RDL’s: 4×6-8 reps @ 65% 1 RM DL
—1st rep starts at top of DL. Reach hips/knees back as your lower back stays neutral. Bar shaves legs as you lower bar to mid shin. Drive through mid foot & bring hips through to finish.
WOD Notes: Time domain for this WOD is 10-15 min (depends on how good your motor/T2B are). Scaling for T2B are hanging knee raises where you try to bring knees as high as possible. Snatches should be singles unless you feel comfortable doing 2-3 at a time, but keep in mind hanging on to the bar can elevate your heart rate, since there is more time under tension. Last round of wall balls should be done in the least amount of sets possible.
Strength
Split Jerk – 6×1 + 1 set max reps @ 75%
—Start @ 80% & work up to a heavy single
Conditioning
For Time
6 Push Press @ 75%
200 Double Unders
6 Push Press @ 75%
50 DB Snatches (alternating) 70/45lb
6 Push Press @ 75%
1000m Row
WOD Notes: Push Presses should be done unbroken every round, however they should be challenging for 6 reps (no jerks). DB Snatches are meant to be light, so pick a weight to where you can consistently move! Scaling for DU is 400 singles.
Lots of Split Jerk PR’s today!
