*5:30am class is cancelled due to icy road conditions
Strength
Back Squat 5×3
—Start at 80% & work up to a heavy 3RM
Conditioning
For Time
Buy In: 500m Row
Then 3 Rounds:
15 Back Rack Lunges 185/115lb
20 Burpees on 45lb plate
30 Ab Mat Sit-ups
Buy Out: 500m Row
WOD Notes: Lunges should be around 50% of your 1RM Back Squat. No racks are allowed unless you absolutely need one. Standards for sit-ups are elbows to the knees.
Great picture!
Strength
Snatch – 3×1 @80%, 2×1 @85%, 2×1 @90%
—Squat is preferred, but not necessary. Rest 60-90 sec
Conditioning
15 Min AMRAP
1 Snatch Complex (1 DL + 1 Pwr + 1 Squat) 175/115lb
8 Burpees
20 Double Unders
WOD Notes: Snatch weight should be around 75% 1RM. You may break up reps in the complex if necessary. Scaling for double unders are 40 singles.
Reminder: Christmas Party is tonight at 7pm @ the Levine’s House!
Strength
Front Squat 5×4
—Start @ 75% & work up to a heavy 4RM
Conditioning
“Make Up Day”
—Make-up a WOD that you missed during the week or work on Oly lifts/gymnastic movements. You may also break out the tires or do heavy prowler pushes if it’s not too wet outside. Keep in mind that we will be doing snatches on Saturday.
Reminder: Christmas Party @ the Levine’s House this Saturday 7pm.
Congrats to Ross on cleaning 403lb! Click here to watch: IMG_3258
403lb Clean – Ross’s bar
Strength
Back Rack Carry – 4 Sets (60′ increments)
—Work up to 120%+ of 1RM Back Squat for at least 2 sets
Conditioning
For Time
20 Strict Pull-ups
40 Wall Balls 20/14lb
15 Strict Pull-ups
30 Wall Balls 20/14lb
10 Strict Pull-ups
20 Wall Balls 20/14lb
5 Strict Pull-ups
10 Wall Balls 20/14lb
WOD Notes: This WOD is going to be more muscular fatigue, since pull-ups are strict (no kipping). Choose a band that allows you to get at least 15 pull-ups in a row. You may start off without a band if you can do a few unassisted pull-ups but you may add a band as you hit fatigue.
Reminder: Old Rage T-Shirts are on sale for $10. Zukay Drinks are $3/bottle. Cohesive Tape is $2/roll.
Tighe walking with a lot of weight!
Welcome Nina!
Strength
15 Min to Find a 1RM Clean n Jerk
Conditioning
5 Rounds For Time
5 Clean n Jerk 205/125lb
Run 250m
Assistance
4×8 GHD Glute Ham Raises (weighted)
WOD Notes: Clean n Jerk weight should be about 75% of 1RM. You may power clean all the reps in the WOD and you can sub a 1/2 mile bike each round if you absolutely can’t run.
Trish getting ready to go overhead!
Strength
Bench Press (Narrow Grip) – 5×5 @ 80%
—Try to pause at the bottom. No bouncing
Conditioning
For Time
50 KB Swings 88/53lb
50 Burpee Box Jumps 24/20″
Row 2k
WOD Notes: You must complete all 50 reps of KB swings before moving to the burpee box jumps.
Strength
Back Squat 5×5 @ 85%
Conditioning
5 Rounds For Time
2 Rope Climbs 15′
12 T2B
8 Thrusters 145/100lb
Midline
3×15 BB Rollouts or partner 6 inch holds
WOD Notes: Thruster weight should be fairly heavy, which you can get 8 unbroken almost every round, but should challenge you. Scaling for rope climbs are 1 lap sled pull/ 12 burpees / 12 ring rows each round.
Strength
Front Squat – 4×6 @ 80%
Conditioning
10 Rounds For Time
1 Squat Clean 245/165lb (80%)
5 C2B Pull-ups
6 Lateral Burpees over Bar
8 OH Walking Lunges 45/25lb plate
WOD Notes: Squat clean weight should be moderately heavy percentage wise. You will have to take an extra few seconds after each round before attempting each squat clean. Focus on footwork and speed under bar. You may scale C2B to chin over bar.
***9am & 10am classes only. Open Gym 11-2pm
Strength
15 Min To Find a Max Snatch
—Full Squat Snatch is preferred if mobility allows for it
Conditioning
10-8-6-4-2 Reps of:
Power Snatches 155/105lb
HSPU (7/4″ Deficit)
Then:
1000m Row
WOD Notes: Snatch weight is 75% of 1RM Pwr Snatch. You may scale HSPU to normal depth/elevated push-ups on box/HR Push-ups.
Conditioning
Partner WOD – Complete For Time
100 KB Swings 70/53lb
100 Partner Wall Balls 20/14lb
75 Toes To Bar
75 Box Jumps 30/24″
30 Clean n Jerk (75% 1RM)
1 mile Run
WOD Notes: You may divide the reps anyway you’d like, but try to split it evenly! You will be warm by the time you go outside for the run. If you absolutely cannot run you will row or bike until partner gets back from the run.
Great turnout today everyone!
“Butt Test”
