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7/20/2018 – WOD

Strength
a) Jump Squats – 3×6 @ 30-35% (barbell on back – 3 sq jump + 3 1/4 sq jump)
b) Back Squat – 1×20 @ 84% (heavier than Mon)

Conditioning
Make-up/Skill Day!

Assistance
a) L-Sit/tuck (Pegboard) – Accumulate 3 minutes
b) Grip: Farmers Carry (2 arms) – 3x75m (50% of DL)

Reminder
1) Rage Family Day is postponed until August 4th due to the weather.
2) Yoga – This Sunday at 10am with Jen Spause. Free for all Ragers and $10 for Non-members

7/19/2018 – WOD

Strength
Snatch – 10×1
—One rep every 60 sec. Start @ 70% & work up to a heavy single

Conditioning
5 Rounds For Time
12 DB Snatches (alternating) 80/50#
15 T2B
400m Run

WOD Notes: TD = 13-18 min. DB snatches should be a little heavier than normal. T2B scale = 8-12 reps (if you have trouble linking).

Assistance
a) Glute Ham Raises – 3×15 (scale = start at top & come down slow)
b) DB Shoulder Press (alternate one arm at a time) – 4×10 (each arm)
c) Grip: Banded BB roll ups with KB – 3×60 sec (heavier than last week)

7/18/2018 – WOD

Strength
Clean n Jerk (full) – 1 EMOM for 10 sets. Start @ 75% & work up to a heavy single

Conditioning
15 Min AMRAP
15 Push Jerk 175/115#
20 Pull-ups
30 Wall Balls 30/20# to 10/9ft
35/28 Cal Row

WOD Notes: TD = 3-4 rounds. PJ = 60% (you should be able to do them in 1-2 sets). PU scale = 10-15 reps, banded pu, or ring rows. WB should be heavy and done in 1-3 sets.

Assistance
a) DB Bent-over Rows – 4×12 (heavy)
b) Ab Mat Sit-ups (20/10# weight behind head) – 125 for time
c) Grip: Barbell Wrist Curls – 3×15

7/17/2018 – WOD

Strength
a) Deadlift – 7×3 @ 65-85% (slightly heavier than last wk)
—Lower each rep under control. No touch n go 
b) DB Bench Press – 4×12 (heavy)
—Superset a/b

Conditioning
2 Min AMRAP x 10 Rounds (with a partner)
1 Round Dumbbell “DT” 60/40#
Max Cal Bike

WOD Notes: TD = 15-30 cals/rd. Score = total cals. Each athlete will do 2 min on / 2 min off for 5 sets each. Please DO NOT drop the DB from Overhead!! You will use (2) DB for this WOD. The goal is to pick a DB weight that you can do unbroken each round. One head of the DB only has to touch the floor. “DT” = 12 DL + 9 HPC + 6 Jerk.

Assistance
a) Hollow Rocks – Accumulate 5 minutes (RX+ = banded)
b) Grip: Hang from Pull-Up Bar for as long as possible x 3 sets
—RX+ = 70/45# DB between legs. (heavier than last wk)

7/16/2018 – WOD

Strength
a) Jump Squats – 3×6 @ 30-35% (barbell on back – 3 sq jump + 3 1/4 sq jump)
b) Back Squat – 1×20 @ 82% (heavier than Fri)
c) One Arm High Pulls – 4×12 (3 sec tempo down – may have to go lighter)

Conditioning (20 min cap)
100 Bar Facing Burpees For Time
*Top of every min do 2 squat cleans @ 205/125# (65%)

WOD Notes: TD = 12-18 min. WOD starts with the 2 cleans. Cleans should feel moderately heavy to where they take 15-20 sec when you get in the later minutes of the WOD. Burpee = open standard!

Assistance
a) Supinated Grip (narrow grip) Strict PU – 6×10 or Accumulate 60 reps. C2B = RX+
b) Weighted Plank: 8 sets – 45 sec on / 45 sec off
—Heavier than last wk
c) Grip Test: Plate Pinch Walk (both hands) – 3 sets Max Effort 35/25#

7/14/2018 – WOD

Conditioning
10 Rounds For Time
7 Thrusters 115/75#
1 Rope Climb 15ft
200m Run
—rest 3 minutes when done then:
50/40 Cal Bike For Time (30/20 assault)

WOD Notes: TD = 15-20 min. Thrusters should feel light and be unbroken every round. RC scale = 2 rope pulleys/rd. You should be able to run at a decent pace & should be used as your recovery to where you can pick up the BB right away.

Assistance
a) Core – 3 sets: 30 sec Russian Twists + 30 sec Flutter Kicks + 30 sec V-ups
b) Grip – Axle Bar DL Hold (double Overhand) – 3xME @ 165/115#

7/13/2018 – WOD

Strength
a) Jump Squats – 3×6 @ 30-33% (barbell on back)
b) Back Squat – 1×20 @ 80% (heavier than Mon)

Conditioning
Make-up/Skill Day!

Assistance
a) L-Sit/tuck (Pegboard) – Accumulate 4 minutes
b) Grip: Farmers Carry (2 arms) – 3x100m (45% of DL)

7/12/2018 – WOD

Strength
Clean n Jerk – 1 EMOM for 10 sets. Start @ 75% & work up to a heavy single
—You can power clean n jerk.

Conditioning (20 min cap)
5 Rounds For Time
8 Hang Power Cleans 185/125# (65%)
6 Muscle-ups (3 Ring + 3 Bar)
17/12 Cal Ski

WOD Notes: TD = 14-19 min. HPC should be unbroken every round but should feel challenging. MU scale = 10 PU + 12 Push-ups. You may also try banded bar Muscle-ups or jumping muscle-ups.

Assistance
a) Glute Ham Raises – 3×15 (scale = start at top & come down slow)
b) DB Shoulder Press (alternate one arm at a time) – 4×8 (each arm)
c) Grip: Banded BB roll ups with KB – 3×60 sec

7/11/2018 – WOD

Strength
Snatch – 7×2 (1 Pwr + 1 Full)
—One set every 90 sec. Start @ 70% & work up to a heavy 2 rep set. You may drop bar between reps.

Conditioning (20 min cap)
For Time
50/40 Cal Row
15 Power Snatches 145/100#
100 Wall Balls 20/14# to 10ft
15 Power Snatches 145/100#
50/40 Cal Row

WOD Notes: TD = 13-19 min. PS = 65% of PS (should be able to do fairly quick singles – 15 reps should take no more than 90 sec). WB should be done in sets of 10-20 reps. The smaller the rep scheme the shorter your breaks should be!

Assistance
a) DB Bent-over Rows – 4×12 (heavy)
b) Ab Mat Sit-ups (20/10# weight behind head) – 100 for time
c) Grip: DB Wrist Curls – 3×15 (each arm)