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12/10/2018 – WOD

Strength
a) Back Squat (5 sec tempo down) – 7×3 @ 77-82%
b) One Arm High Pull – 4×12 (each arm – keep trunk square)
—Superset a/b. Rest 90 sec between each superset.

Conditioning
12 Min AMRAP
12 DB Bicep Curls 40/25#’s
12 Front Squats 145/100#
12 Bar Facing Burpees

WOD Notes: Goal is 5+rds. Yes – you read that right, bicep curls in a WOD. Choose DB that will be challenging for 12 unbroken reps. Do not use hips! FS should be unbroken & be less than 50% of max.

Assistance
a) Strict Pull-ups – 8 E2MOM for 10 minutes (advanced = use weight) or do 5×5 negative PU
b) Weighted Plank (partner) – 5 sets: 1 min on / 1 min off (heavier than last wk)

12/8/2018 – WOD

Conditioning (Partner WOD – Time Cap 40 min)
3 RFT
10 (3 Power Snatches + 6 Overhead Lunges) 135/95#
40 T2B
60 Wall Balls 30/20# to 10/9ft
80/60 Cal Air Dyne (50/30 assault)

WOD Notes: Shoot for 10-12 min rounds to finish in under 36 minutes. PS should be touch n go & you should be able to go right into OH lunges. You may do front rack if OH is limited. You split work up anyway you’d like. Bike should be a sprint!

REMINDER: Rage Christmas Party is tonight at 7pm! Can’t wait to see everyone there!

12/7/2018 – WOD

Strength
Back Squat (banded) – 12×2 @ 65%
—One set every minute. The goal is to move the weight with speed. Use green + small blue band.

Conditioning
Make-up/Skill Day!

REMINDER: Rage Christmas Party is Saturday December 8th @ 7pm! Please RSVP through the FB page ASAP!

12/6/2018 – WOD

Strength
3 Position Snatch – 5 sets @ 75-85%
—Floor + Below Knee + Above Knee. 

Conditioning
13 Min AMRAP
5 Strict C2B + 10 Kipping PU
15 Russian KB Swings 88/70#
50ft Handstand Walk or 4 Wall Climbs
15 Russian KB Swings 88/70#
75 Double Unders

WOD Notes: Goal is 3 rds+. PU scale = 10-12 reps kipping or ring rows. KB swings should be heavier than normal since they are Russian style (hinge & use hips!). HW = 25 ft down + 25 ft back. You may scale WC to 3 reps. DU scale = 35-40 or 125 singles.

Assistance
a) Glute/Ham Raises – 4×10 (advanced – weighted or banded)
b) DB Bicep Curls – 4×12 (each arm)
c) L-Sit (paralletes) – 5×20-40 lateral taps over an object

REMINDER: Rage Christmas Party is Saturday December 8th @ 7pm! Please RSVP through the FB page ASAP!

12/5/2018 – WOD

Strength
3 Position Clean + Jerk – 5 sets @ 75-85%
—Floor + Below Knee + Above Knee. 

Conditioning (15 min cap)
3 RFT
10 Squat Cleans 165/105#
20 DB Bench Press 70/45#’s
30/23 Cal Row

WOD Notes: This WOD is meant to be pretty quick to where you can do quick singles on the cleans and go unbroken on the BP almost every round, but be challenging! SC = 55%.

Assistance
a) DB Reverse Flys (on incline bench) – 4×15
b) GHD Sit-ups or Sit-ups (weighted behind head) – Tabata 15 Rounds or Accumulate 140 reps as fast as you can

12/4/2018 – WOD

Strength
Deadlift – 1×10 (67%), 1×8 (72%), 1×6 (77%), 1×4 (82%), 1×2 (87%)
—No touch n go. Lower under control each rep. Use just a little more than last wk.

Conditioning
2 Min AMRAP x 10 (with a partner – interval style)
10/arm DB Bent Over Rows (heavy)
10 Shoulder to OH 175/115# (60%)
Max Cal Ski
—rest 2 min between rds. Score = total cals.

WOD Notes: Try to make DB rows as strict as possible (back should be parallel to floor). Jerks should be difficult for 10 reps, but shouldn’t be a 10 rep max. You should have about 60-70 sec to ski each round. This WOD is going to target the Lats/Triceps, so be ready to get swole! Use rower if there aren’t enough ski ergs.

Assistance
Hollow Rocks – Max Rounds of Tabata (Scale with hands to the side or under butt). Shoot for 1 more rd than last wk.

12/3/2018 – WOD

Strength
a) Back Squat (5 sec tempo down) – 6×4 @ 75-80%
b) One Arm High Pull – 4×10 (each arm – keep trunk square)
—Superset a/b. Rest 90 sec between each superset.

Conditioning (17 min cap)
For Time
30/20 Cal Assault Bike (50/40 AD)
25 Burpee Box Jump Overs 24/20″
20 DB Snatches (alternating) 70/45#
30/20 Cal Assault Bike (50/40 AD)
20 DB Snatches (alternating) 70/45#
25 Burpee Box Jump Overs 24/20″
30/20 Cal Assault Bike (50/40 AD)

WOD Notes: The goal is to avg 2 min/segment, which would put you at around 14 minutes. Use a lower box if necessary. You should be able to to muscle snatch all the snatches, so go light to where you can do that!

Assistance
a) Strict Pull-ups – 7 E2MOM for 10 minutes (advanced = use weight)
b) Weighted Plank (partner) – 5 sets: 1 min on / 1 min off

12/1/2018 – WOD

Conditioning (with a partner)
2 Rounds For Time
10 (5 Hang Power Clean + 5 Thrusters) 155/105#
6 Legless Rope Climbs 15ft (partner must hold wall sit)
30 Devil Press 50/35# (partner must do 20 hollow rocks)
50/40 Cal Row

WOD Notes: The goal is to hold 10-12 min rounds. For the RC, partner must hold wall sit while partner works. You may do 2 rc in a row if you want and climb with your legs if necessary. Partner must do 20 hollow rocks before you switch for the devil press.

11/30/2018 – WOD

Strength
Back Squat (banded) – 12×2 @ 62%
—One set every minute. The goal is to move the weight with speed. Use green + small blue band.

Conditioning
Make-up/Skill Day!