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10/21/2021 – WOD

Strength
a) 2 Hang Power Clean + 1 Hang Sq Clean – 5 Sets @ 75%+
b) Russian Twists (weighted) – 5×30-45 sec
—Superset a/b every 3 minutes

Conditioning
2 RFT
5 Rounds
5 Barbell Bench Press (70%)
1 Rope Climb 20ft
Then: 800m (Sled Drag/BearHug Carry/Run Mix) 125/80#

WOD Notes: Goal is sub 20 min. Pick a weight to where you can do 5 unbroken every set & should get challenging by the 4th set. RC sub = climb to 12-15ft or 2 up/downs. You will drag sled to the “Cantel” sign with ball/bag on it then bear hug about 100 yards, drop the ball/bag and run around the dead end, pick up the ball/bag & bear hug it to the sled then drag sled back in. 

Assistance
a) Glute Ham Raises or Weighted Hip Ext – 4×10 (control negative) 
b) One Arm High Pulls – 5×8 (each arm)

10/20/2021 – WOD

Strength
a) Deadlift (grip in between clean/snatch) – 5×4 @ 70%+ of DL
b) DB Lateral Raises – 5×10 (control eccentric on way down)
—Superset a/b every 3 minutes

Conditioning
5 RFT
6 Dball/Bag Over Shoulder 125/80#   (RX+ = 150/100#)
12 T2B   (RX+ = 15)
18/15 Cal Row

WOD Notes: Goal is 11-14 minutes. Dball/Bag & T2B should take around 30 sec each & the row around 60 sec. T2B sub = 12 V-ups or 12 Weighted Leg raises (weight between feet). 

Assistance
a) DB One Arm Shoulder Press – 4×8 (heavy each arm – control eccentric)
b) GHD Sit-ups – 4×25
c) Hip Adduction (rower seat) – 3×10 (each leg)
—Superset a/b/c every 5 minutes

10/19/2021 – WOD

Strength
a) Front Squat – 5×4 (2 Pause + 2 regular) @ 75%+ (heavier than last wk)
b) DB Skull Crushers – 5×8 (5# heavier than last wk)
—Superset a/b every 3 minutes

Conditioning (15 Min Cap)
100 Bar Facing Burpees For Time 
Every 1:30 starting at 0:00, do:
*ODD RDS = 10 Front Rack Lunges (heavyish)
*EVEN RDS = 8-10 Strict Pull-ups (RX+ = 5-8 Bar MU)

WOD Notes: Goal is to finish under 15 min cap. The max number of rounds you will do is 10 (5 sets of lunges & 5 sets of pull-ups). At 3.2.1…Rage, you will start with 10 front rack lunges, then do as many burpees in the remaining 1:30. Pick a weight that you could lunge for 20 reps unbroken if you were just doing one max set fresh. Try to jump over the bar instead of stepping if possible. PU sub = banded or kipping if you want to work on that skill. The Lunges/PU should take no more than 30 sec.

Assistance
a) Tabata Hollow Rocks – 10 Rounds (20 sec on / 20 sec off)
b) DB Reverse Flies – 4×12 (control tempo on the way down – w: 5-10#, m: 15#)

10/18/2021 – WOD

Strength
a) Split Jerk – 5×4 (Pause on dip/catch last rep) @ 75%+ (heavier than last wk)
b) DB Bicep Curls (alt) – 4×10 (both arms at same time)
—Superset a/b every 3 minutes

Conditioning
For Time
30 Muscle Snatch 95/65#
30 Box Jump Overs 24/20″
40/32 Cal Ski
—Rest 1 min
20 Power Snatch 115/75#
20 Box Jump Overs 30/24″
30/23 Cal Ski
—Rest 1 min
10 Power Snatch 165/105#
10 Box Jump Overs 36/30″
20/16 Cal Ski

WOD Notes: Score = total time minus 2 min of rest. Goal is 15-19 minutes. You should be able to touch n go the majority of reps for the first 2 barbells and do quick singles on the 3rd round. Notice the height of box increases each round as weight goes up. Take your time on box jump overs and make sure you’re pulling your feet up! 

Assistance
a) Weighted Plank – 1 Min on / 1 Min off x 5 Sets
b) Cable Lat Pulldowns w/ pulley – 5×12 (heavy)

10/16/2021 – WOD

Conditioning (35 min cap)
2 RFT w/ Partner
50 Thrusters (m: 135/155) (f: 95/105)
400 Double Unders
30 Power Cleans (m: 185/225) (f: 125/135#)
10 Rope Climbs 20ft
400m Sled Drag 150/115#

WOD Notes: Goal is sub 35 min. Double Unders & sled drag are the only 2 movements where you’re working at the same time. DU sub = 1/2 DU or 500 singles. RC sub = climb to 12-15ft or 2x up/downs or 3x pulleys. 

Announcement: Tomorrow is the last week of this 6 week session for Lil Ragers. We will be starting up another 6 week session November 6th. Tell your friends about it!

10/14/2021 – WOD

Strength
Snatch – 10×2 (One set every min x 5, One set every 90 sec x 5)
—Start @ 70% & work up to a heavy double by the end.

Conditioning
Every 5 Min x 4 Rounds
400m Run
20 DB Snatches (alternating) (Increase each rd)
25/20 Cal Ski

WOD Notes: Goal is to have at least 45 sec of rest each round. Men’s weights: 70/80/85/90#. Women’s: 50/60/65/70#. Run should take 2 min at the most. DB Snatches – 45-60 sec. Ski – 90 sec-2 min max. If the interval seems easy for you, try to push the pace on the ski to increase the intensity.

Assistance
a) Lateral/Front Raises (pulley) – 4×10 each arm
b) Barbell Ab Rollouts – 4×12

10/13/2021 – WOD

Strength
a) Deadlift (grip in between clean/snatch) – 5×5 @ 67-70% of DL
b) DB Bench Press – 5×6-7 (3 sec eccentric – heavy)
—Superset a/b every 3 minutes

Conditioning
5 RFT
10 C2B Pull-ups  (RX+ = 15)
3 Wall Climbs  (RX+ = 4 WC or 50ft HSW)
15/12 Cal Row
—Rest 2 minutes
Max Slam Balls in 60 Sec 50/30#

WOD Notes: Goal is 11-16 min. C2B sub = chin over bar, banded pu, or Ring Rows. Do not scale reps! WC sub = 20 shoulder taps or walk one lap around plyo box (feet on box in pike position). Slam Balls – Show full extension of arms at the top of each rep. Shoot for 25+ reps!

Assistance
a) GHD Sit-ups – 4×25 (sub: Weighted Sit-ups) —Rest 1 min between
b) Glute Ham Raises – 5×8 or Hamstring Curl (Sliders) – 4×10

10/12/2021 – WOD

Strength
a) Front Squat – 5×5 (2 Pause + 3 regular) @ 75%
b) DB Skull Crushers – 5×10

Conditioning
3 RFT
30 Wall Balls 30/20# to 10/9.5ft
100 Yard Dball/Sandbag Bear Hug Carry 125/80#
30/23 Cal Assault Bike

WOD Notes: Goal is 13-18 minutes. WB should be done in 1-3 sets. The carry is all the way across the street and back. Bike should take no more than 2 min/rd. 

Assistance
a) Trunk Rotation (pulley) – 3×12 each side
b) Hip Adduction (rower seat) – 3×10 per leg)

10/11/2021 – WOD

Strength
a) Split Jerk – 5×5 (1st 3 Pause on dip/catch) @ 75%
b) DB Bicep Curls (alt) – 4×20
—Superset a/b every 3 minutes

Conditioning
5 RFT
15 T2B
5 Clean n Jerks 185/125# (RX+ = 205/135#)
15 Box Jump Overs 24/20″

WOD Notes: Goal is 12-16 min. T2B sub = T2R, Weighted Sit-ups or leg raises. You may also scale reps on T2B (if you can do them) & finish remaining reps doing v-ups. CnJ = 60% of max (quick singles). You must face the box when jumping over.

Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) Cable Lat Pulldowns w/ pulley – 4×12

10/9/2021 – WOD

Conditioning (35 min cap)
3 RFT w/ Partner
400m Run
10 (2 Snatch Grip DL + 2 Hang Pwr Snatches + 5 OHS)
100/80 Cal Row (Each athlete must do 3 Rope Climbs 20ft throughout)
***Weights – m: 135/155/175#, f: 95/105/115#

WOD Notes: Goal is sub 35 min. One partner may run around and start are the barbell before they get back from run. Weights should feel relatively light the first round (60%) & feel heavy by the 3rd (75%). RC sub = climb to 12-15ft, 6 total Up/downs or 24 total ring rows.