Conditioning
10 RFT w/ Partner – “45 Min Cap”
30/24 Cal Assault Bike
10 Power Snatches (increasing every 2 rounds)
250m Run
WOD Notes: Goal is sub 45 minutes. PS: M = 135/145/155/165/175#, F = 83/93/98/103/113#. Snatches should be touch n go the first 2 barbells or so.
Announcement: The Running Clinic is Saturday May 4 @ 9:45am. Please sign-up using the link below! It’s free to all Rage members.
https://go.dptpreneur.com/widget/form/yfrek9oOlaolXHhcRJoa
Strength
a) Deadlift (Hex or Barbell) – 5×2 @ 80%+ (build to a heavy 3), 1XME @ 70% (10+ reps)
b) DB Front Raises – 5×8 (3 sec eccentric)
—No touch n go for part (a). You may use a traditional bar as well if you want, since there’s only 4 hex bars. Partner up with someone else to make clean-up quicker & transition into the WOD.
Conditioning – “20 Min Cap”
3 RFT – “2024 Quarterfinals WOD #2”
50 Wall Balls 20/14/10#
50 Lateral Burpee Box Jump Overs 24/20″
WOD Notes: This WOD is going to be a grinder where you just gradually chip away at the reps. You may step-over the box if necessary, but if you wanted to compare your score to people on the games leader board it wouldn’t count.
Assistance
a) Face Pulls (pulley) – 4×12 (pause each rep for at least 2 sec)
b) L-Sit/Tuck (Pegboard) – 10×20 Sec (rest 40 sec between)
Strength
a) Push Press – 5×2, 1xME (8-12 reps) @ 70%
b) DB Bent-over Rows – 4×12 each arm (slow eccentric)
—Superset a/b every 3:30. Work up to a heavy double for part (a).
Conditioning
For Time
40/32 Cal Row
25 Push Jerks 135/95#
50 T2B
25 Push Jerks 135/95#
40/32 Cal Row
WOD Notes: Goal is 10-14 minutes. PJ = 50% (should be able to link 10 at a time & feel relatively light). T2B sub = T2R, GHD SU, Weighted Sit-ups, Incline leg raises. The 50 reps should take no longer than 3 minutes.
Assistance
a) GHD Sit-ups – 15 EMOM x 8 (weighted)
b) DB Lateral Raises – 4×12
Strength
a) Bench Press (1 pause 1-3″ above chest + 2 pause on chest) – 5×2 @ 85%+, 2XME @ 70% (8-10 reps)
b) GHR (4×15 – weighted) or Hamstring Sliders (4×18)
—You may build to a heavy set of 2 for part (a), but the range shouldn’t be too large. Superset a/b every 3:30.
Conditioning “21 min Cap”
5 RFT
20/16 Cal Ski
2 Rounds of “Cindy”
10 Power Cleans (increase RD 3 & 5)
WOD Notes: Goal is to finish under 21 min cap! You have to move quickly and transition fast on “Cindy”. “Cindy” = 5 PU + 10 Push-ups + 15 Air Squats. Power Cleans: Rd 1&2 = 55%, Rd 3&4 = 65%, Rd 5 = 75%. RX would be 155/185/225# & 105/125/155#. You may kip pull-ups or use bands.
Assistance
a) Hollow Rocks: 30 Sec on / 30 Sec off x 10 Sets
b) EZ Bar Skull Crushers – 4×10 (control eccentric)
Strength
a) Back Squat – 5×6 @ 75-80% (build to a heavy 6 rep)
b) DB Pull-over – 5×8 (3 sec eccentric – heavy)
—Superset a/b every 3:30.
Conditioning
4 RFT
150m Backwards Sled Drag 70/45#
5 Wall Walks (RX+ = 7)
20 Hang DB Snatches 70/50#
WOD Notes: Goal is 15-19 minutes. Try to alternate between jog/walk on the sled drag. You shouldn’t have to walk the entire thing. WW sub = 3-4/rd or 10 shoulder taps. You may alternate however you like for the snatches but make sure to split up reps evenly between both arms.
Assistance
a) Weighted Plank – 5 Sets: 1 min on / 1 min off
b) EZ Bar Bicep Curls – 4×10
Conditioning
40 Min Clock – 4 RFT w/ Partner
ODD RD = 400m Sled Drag 135/95#
EVEN RD = 600m Run
20 Clusters (increasing by rd)
40 Double Dutch Burpees
***Max Snatch in the remaining 40 minutes
WOD Notes: Goal is to have 5-8 minutes to work up to a heavy snatch or you may just practice technique with a light weight. Cluster: m = 135/155/165/185# f = 95/105/115/125#.
Announcement: The Running clinic has been cancelled. We will reschedule in May on a Saturday & hopefully have more interest.
Strength
a) Deadlift (Hex or Barbell) – 5×3 @ 80%+ (build to a heavy 3), 1XME @ 70% (10+ reps)
b) DB Front Raises – 4×12
—No touch n go for part (a). You may use a traditional bar as well if you want, since there’s only 4 hex bars. Partner up with someone else to make clean-up quicker & transition into the WOD.
Conditioning
18 Min AMRAP
15/12 Cal Assault Bike
7 Sandbag/Dball over Shoulder 125/90#
75 Double Unders
48ft Sandbag/Dball Walking Lunges 125/90#
WOD Notes: Goal is 4+ rds. Dball/bag should be a little lighter than normal. DU sub = 40-50 DU, 125 singles, or 150ft versa. Lunges = 4 mats down + 4 mats back w/ sandbag on your back.
Assistance
a) Face Pulls (pulley) – 4×10 (pause each rep for at least 2 sec)
b) L-Sit/Tuck (Pegboard) – 6×30 Sec (rest 1:30 between)
Strength
a) Push Press – 10/8/6/4/2 (heavy across all sets)
b) Strict Pull-ups – 5×10-12 (advanced = weight, novice = 4-5 negatives or banded pu)
—Superset a/b every 3:30. If 10-12 reps is too many you can mix in some banded.
Conditioning
15 Min AMRAP
18/15 Cal Ski
15 DB Deadlifts 50/35# (RX+ = 60/40#)
12 DB Push Press 50/35# (RX+ = 60/40#
2 Rope Climbs 15ft (1 Legless + 1 w/ legs)
WOD Notes: Goal is 4-5 Rds. Only (1) head has to hit the floor for the DL. You should be able to do the PP unbroken but feel challenging after the first rd. RC sub = climb both with legs, climb 10-12ft, 3 up/downs, 4 heavy pulleys, or 12 Ring Rows.
Assistance
a) GHD Sit-ups – 12 EMOM x 10 (weighted)
b) DB Lateral Raises – 4×12
Strength
a) Bench Press (1 pause 1-3″ above chest + 2 pause on chest) – 5×3 @ 80%, 2XME @ 70% (8-10 reps)
b) GHR (4×12 – weighted) or Hamstring Sliders (4×15)
—You may build to a heavy set of 4 for part (a), but the range shouldn’t be too large. Superset a/b every 3:30.
Conditioning “20 Min Cap”
6 RFT
250m Run
12 T2B
12 HR Push-ups (RX+ = 15)
8 Hang Power Cleans 185/125#
WOD Notes: Goal is to get under the 20 min cap. HPC = 65% (should be unbroken almost every rd & feel challenging).
Assistance
a) Hollow Rocks: 20 Sec on / 20 Sec off x 12 Sets
b) EZ Bar Skull Crushers – 4×12 (control eccentric)
REMINDER: The Running Injury Prevention Clinic is 4/14 (Sunday) @ 11am with Dr. Ryan From Precision Fitness PT. Sign-up through the link here: https://go.dptpreneur.com/widget/form/yfrek9oOlaolXHhcRJoa
Strength
a) Back Squat – 10/8/6/4/2 (heavy for all sets)
b) DB Pull-over – 5×12 (heavy)
—Superset a/b every 3:30. Start @ 70% for the set of 10.
Conditioning
5 RFT
20 Wall Balls 20/14# to 10/9ft
10 Power Snatches 95/65# (RX+ = 115/75#)
20/16 Cal Row
WOD Notes: Goal is 14-18 minutes. WB should be done in 1-2 sets each round & PS (55%) = quick singles or link 2-3 at a time.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off (heavier than normal)
b) EZ Bar Bicep Curls – 4×12
REMINDER: The Running Injury Prevention Clinic is 4/14 (Sunday) @ 11am with Dr. Ryan From Precision Fitness PT. Sign-up through the link here: https://go.dptpreneur.com/widget/form/yfrek9oOlaolXHhcRJoa
