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5/25/2018 – WOD

Strength
Every 3 minutes for 5 sets:
2 Back Squats @ 85-92%

Conditioning
Make-up/Skill Day!

REMINDER: Rage will close today at 6pm! Come out and cheer on our Ragers (Ross, Ethan, Dan, Marlena, Lyssa, & Claire) who will be lifting in a qualifying meet for the American Open starting at 6pm!

5/24/2018 – WOD

Strength
3 Hang Clean + Split Jerk – 1 set every 90 sec for 5 sets
—Start @ 70% of CnJ

Conditioning (2o min cap)
For Time
5 Dball Over Shoulder 150/100#
1 Rope Climb 20ft Or 1 Pegboard Ascent
20/15 Cal Bike (12/8 Assault)
10 Dball Over Shoulder 150/100#
2 Rope Climbs 20ft Or 2 Pegboard Ascent
40/30 Cal Bike (25/15 Assault)
15 Dball Over Shoulder 150/100#
3 Rope Climbs 20ft Or 3 Pegboard Ascent
60/45 Cal Bike (40/25 Assault)

WOD Notes: TD = 13-18 min. RC scale = climb to 15ft or 3 rope pulley/rc. Try to get a 10-15 sec sprint on the bike each round so that the cals tick off quicker!

Assistance
a) #abseveryday: L-Sit/tuck (Pegboard) – 6 Sets: 40 sec on / 90 sec off or Accumulate 4 min
b) GHD Glute Ham Raises – 3×12-15

5/23/2018 – WOD

Strength
3 Hang Snatch every 90 seconds for 5 sets
—start @ 75% @ work up to a heavy set. These should be above the knee. Your choice between squat or power.

Conditioning
For Time
40/30 Cal Ski
50 Wall Balls 20/14# to 10ft
400m Sled Drag 90/50#
50 Wall Balls 20/14# to 10ft
40/30 Cal Ski

WOD Notes: TD = 12-17 min. There is a 2:30 min cap on the ski. WB should feel light to where you can do sets of 15-20 reps. If you choose to do small sets, make sure you limit your rest. The sled drag should a fast walk the entire time as it will be tough to run a lot of it (will take 3-5 min). Larger classes will stagger every 3 min.

Assistance
a) DB Shoulder Press – 4×10
b) GHD Sit-ups – 4×40 (sub: weighted Ab Mat Sit-ups – same weight as last wk)

5/22/2018 – WOD

Strength
a) Single Leg RDL – 4×8 (each leg – heavier than last wk)
b) Bench Press (close grip) – 5×6 @ 75-77% (close-grip)
—You may touch 2 KB/DB to the ground each rep for the RDL & use a BB for the bench press. Superset a/b.

Conditioning
2 Min AMRAP x 10 (with a partner)
6 Power Cleans @ 70% of PC
12 Bar Facing Burpees
Max Cal Row

WOD Notes: TD = 15-20 cals/round. You should be having around 50-60 sec to row each round, so scale the burpees if you find yourself getting on the rower with 45 sec or less. Partner A will work for 2 min, while partner B rests for 2 min. Each athlete will do 5×2 min of work, so try to give 95%+ effort each round! The cleans should feel moderately heavy (similar to the weight last week), to where you can either do a few touch n go or do quick singles.

Assistance
#Abseveryday: Hollow Rocks – 60 sec on / 60 sec off for as long as possible (or accumulate 5 min)
—Rx+ = Banded Hollow Rocks (30 on / 30 off)

5/21/2018 – WOD

Strength
Every 3 minutes for 5 sets:
2 Back Squats @ 85-92%
8 One Arm High Pulls (each arm)

Conditioning
15 Min AMRAP
8 Muscle-ups (4 Ring + 4 Bar)
12 Thrusters 125/85#
400m Run

WOD Notes: TD = 4-5 rd. MU scale = less reps or (5-8 Pull-ups + 10-15 Push-ups : prepare for “Murph”). Thrusters should be unbroken every round and should feel challenging.

Assistance
a) Strict Chin-ups (wide-grip) – 5×12 (accumulate 60 reps) or 20 negatives (5 sec count down)
b) #Abseveryday: Weighted Plank – 10 sets: 30 sec on / 30 sec off (heavier than last wk)

5/19/2018 – WOD

Conditioning
20 Min AMRAP
20 Jumping Lunges (one 50/30# DB in front rack)
10 Strict Pull-ups
8 Dball Over Shoulder 150/100#
6 Laps Carry Dball on Shoulder 150/100#
4 Wall Climbs

WOD Notes: TD = 3-4 rd. You may scale jumping lunges by using no weight or lunges in place. PU scale = banded PU (choose band where you can do 10 in a row but is difficult). Dball carry should start at the 2nd mat next to the ski erg where you will walk down to the rig. WC scale = 2-3 per rd or 20 shoulder taps with feet elevated on box.

Assistance
#Abseveryday – 3 sets: 60 sec Russian Twists (weighted) + 60 sec Flutter Kicks + 60 sec V-Ups
—rest 30 sec between movements

REMINDER: Gymnastics Clinic is tomorrow from 11:30am-12:30pm!

5/18/2018 – WOD

Strength
Every 3 minutes for 5 sets:
3 Back Squats @ 82-90%
3-7 Muscle-ups (Bar or Ring) – Sub: 10-12 Ring Rows + 10-12 Push-ups

Conditioning
Make-up/Skill Day!

Assistance
a) #abseveryday: Side Plank (weighted) – 4 sets each side (30 sec on / 30 sec off) – heavier
b) Dball Bear Hug March (with band) – 4×75 sec

5/17/2018 – WOD

Strength
3 Position Power Snatch – Floor + Below knee + Above knee  – 1 set every 90 sec for 7 sets
—Start @ 65% & work up to a heavy complex

Conditioning
For Time
2000m Row
200 Double Unders
150/120 Cal Bike (75/50 assault)

WOD Notes: TD = 15-20 min. DU scale = 4 min cap of DU reps or 400 singles.

Assistance
a) #abseveryday: L-Sit/tuck (Pegboard) – 8 Sets: 30 sec on / 60 sec off
b) GHD Glute Ham Raises – 3×12-15

5/16/2018 – WOD

Strength
Cluster + Push Jerk + Split Jerk – 1 set every 90 seconds for 7 sets.
—Start @ 65% of CnJ. You may do a power clean, then go into your thruster if you’d like. 

Conditioning (Compliments of CF Royalty)
Every 30 sec for as long as possible: (20 Min Cap)
4 Lateral Burpees Over Bar
1 Clean @ 70%
***alternate between power clean & squat clean. Start with power clean.

WOD Notes: TD = You should be able to get about 10 sec rest each set especially for the first 5-7 minutes. You may scale burpees to 3 if necessary. If you fail to get reps in within 30 seconds, you may rest 30 seconds and hop back in. Score = # of successful rounds completed.

Assistance
a) One Arm DB Press – 4×10 (each arm)
b) GHD Sit-ups – 4×35 (sub: weighted Ab Mat Sit-ups – heavier)