Strengtb
Snatch – Work up to a 2RM Touch n Go
—Beginners will stay light & work on technique from the hang
Conditioning
1-5-1
Power Snatch 165/105lb
Strict C2B Pull-ups
***Rep scheme is 1,2,3,4,5,4,3,2,1
—Rest 2 minutes
4 Rope Climbs 20ft
40 Cal Row
WOD Notes: Power Snatch is 70-75% of 1RM Power Snatch. No kipping pull-ups in the workout. Scaling for RC are 15ft or 12 up/downs. Record separate times for each WOD.
Strength
a) Clean Pull Under (Drill) – Quickly work up to a 1RM
—You will have a significantly smaller load on the bar for this. Use your arms to pull yourself under. No dip/drive allowed.
b) Squat Clean – 2 touch n go EMOM for 8 Minutes
—Use weights between 80-85% for the entire EMOM
Conditioning
10 Rounds
30 Double Unders
10 Wall Balls (unbroken) 30/20lb
10 Burpees
—Rest 1 minute between rounds
WOD Notes: Each round is supposed to be intense (95% effort)! Subtract 9 minutes from your total time at the end. You may use slam ball or med ball for the wall balls. They must be unbroken to the black line for men & gray line for women to be RX. Scaling for DU are 60 singles.
Strength
Bench Press (close-grip) – Work up to a 1RM, then do 5×5 @ 80%+
—Pointer finger should be at the edge of the knurling
Conditioning
For Time
20 HSPU 4/2″ Deficit
Run 400m
20 Hang Power Clean 205/125lb
Run 800m
20 Push Jerk 205/125lb
Run 400m
Midline/Extra Work
3x (Ski Erg – 20 sec all out + max hollow rocks immediately after ski erg)
–Rest 90 sec between
WOD Notes: Scaling for HSPU are no deficit or 20 DB Push Press (choose weights where you have to break them up once). HPC and Push jerks are the same weight (65-70% for each). You should be able to do the HPC & Push Jerks in 2-4 sets.
Strength
Back Squat – 5×5 @ 82.5%
—Week 2. Go a little heavier than last week
Conditioning
For Time – “Naughty Jackie” (Compare to 4/7/2014)
1000m Row
50 Alternating Pistols (26/18lb KB)
30 GI Janes
WOD Notes: Scaling for pistols are using no weight or 50 OH Lunges with a 45/25lb plate. Bar height should be a few inches above your reach for GI Janes. Time domain for this WOD is 8-12 minutes, so approach this with some intensity!
Ski Erg now at Rage!
Conditioning
For Time
250m Sled Drag (bodyweight)
10 Strict Pull-ups
15 Burpee Box Jump Overs 24/20″
30 Wall Balls 20/14lb
Run 400m with 20/14lb med ball
10 Strict Pull-ups
15 Burpee Box Jump Overs 24/20″
30 Wall Balls 20/14lb
Run 800m
10 Strict Pull-ups
15 Burpee Box Jump Overs 24/20″
30 Wall Balls 20/14lb
WOD Notes: Choose a band that will challenge you for 10 pull-ups (no kipping allowed).
Announcement: Good luck to those (25 Ragers) who are competing in the Spartan Race Sprint at Citizens Bank. Also Ross & E. hill are competing in the White Rose Barbell Open in York, PA this weekend.
Strength
Back Squat 5×5 @ 80%
—Use same weight as Monday
Conditioning
Make-Up Day! You may also work on any weaknesses after you finish the 5×5 squats.
Strength
Bench Press – 5×3 @ 85%+
Conditioning
2 Rounds For Time
100 Double Unders
50 KB Swings 53/35lb
25 C2B Pull-ups
10 Ring Muscle-Ups or 20 Slam Balls 50/35lb
WOD Notes: Scaling for DU are 250 singles. Scaling for C2B pull-ups is chin over bar.
Croc jumping rope
Strength
Clean n Jerk – 1 EMOM For 10 Minutes @ 80%+
—Work up to a heavy single for the day, focus on form
Conditioning
3 Rounds
7 Clean n Jerk 235/145lb
2 Rope Climbs 20ft
500m Row
—Rest 3 minutes between rounds
Assistance
4×10 GHD Back Extensions (weighted)
WOD Notes: Record times for each round. Try to be consistent with each round. CnJ weight should be 75% of 1RM (7 reps should take a little over 1 minute each round), which is heavy for reps. If you start to lose form, you will have to lower the weight. You may scale the RC to 15ft or do 10 strict pull-ups each round (choose band that will challenge you). The row is ALL OUT!
New toy at Rage! More to come!
Strength
Push Press – 5×3 @ 85%+
—Work up to a 3RM (no racks allowed)
Conditioning
6 Rounds For Time
10 DB Push Press 70/45lb (each arm)
15 Burpees
250m Run
Midline
Accumulate 3 minutes in a GHD Sit-up hold (weighted for advanced)
WOD Notes: Make sure to lock out DB on each rep for the push press (no jerks) & try not to drop them from overhead. Burpee standard is reaching overhead with arms straight.
Cleaning out the barbells after the 7pm class.
Strength
Back Squat – 5×5 @ 80%
—Week 1 of new squat cycle
Conditioning
For Time
1 Squat Clean + 2 Lunges (185/115lb)
9 T2B
2 Squat Clean + 4 Lunges
9 T2B
3 Squat Clean + 6 Lunges
9 T2B
4 Squat Clean + 8 Lunges
9 T2B
5 Squat Clean+ 10 Lunges
9 T2B
4 Squat Clean + 8 Lunges
9 T2B
3 Squat Clean + 6 Lunges
9 T2B
2 Squat Clean + 4 Lunges
9 T2B
1 Squat Clean + 2 Lunges
WOD Notes: If you participated in this squat cycle at the beginning of the new year, you should use slightly higher numbers each week. 5×5 Back Squats will be programmed Mondays & Fridays for the next 7 weeks. If you miss any of those days, please try to make them up on other days. Clean weight should be 60% of 1RM. You may scale the T2B to 5-7 reps if 9 will slow you down too much.
