Blog

7/20/2019 – WOD

***8am Open Gym + 9am Class + 10am-2pm Open Gym***

Conditioning
For Time (with a partner)
1000m Run
10 (5 Hang Cleans + 6 Front Rack Lunges) @ 185/125#
10 Rope Climbs 15ft (RX+ = Legless)
10 (5 Hang Power Snatches + 6 OH Lunges) @ 135/95#
100 Double Dutch Burpees

WOD Notes: Today is supposed to be really hot, so please be aware of your body as you’re working out! Use around 60% for your HC & HS, should be able to go unbroken each set & try to do 2 reps/min. You will each do 50 burpees at the end of the WOD!

7/19/2019 – WOD

Strength/Conditioning
Make-up/Skill Day!

Tomorrow’s Schedule
8am – Open Gym
9am – Class
10am-2pm – Open Gym

Reminder: Rage Pool Party starts at 3:30pm on Saturday!

7/18/2019 – WOD

Strength
a) Deadlift – 6×3 @ 75-85% (use a little heavier than last wk)
b) Isometric DL hold – 2×15 sec @ 60%

Conditioning
5 Rounds
6 Muscle-ups or  5-10 C2B Pull-ups
36ft Handstand Walk or 3 Wall Climbs
12 T2B (RX+ = 15)
12/9 Cal Bike
—Rest 1 min between rounds

WOD Notes: There’s a lot of gymnastics in this WOD, since there hasn’t been much all week. This WOD also won’t be a “killer” like some of the other ones this week. The HS Walk should be 3 mats out & 3 mats back. The bike should be 95%+ effort since you have built in rest, but don’t go all out until the last rd. PU scale = banded PU. WC scale = climb as high as you feel comfortable. T2B scale = 8-12 reps, toe through ring, or 15 hollow rocks.

Assistance
L-Sit/Tuck (pegboard) – 30 on / 45 off for 6 sets

7/17/2019 – WOD

Strength
EMOM for 12 minutes
20 Double Unders + 1 Snatch – start @ 75% & work up to a moderately heavy single

Conditioning
For Time
21 Thrusters 95/65#
Run 250m
18 Thrusters 115/75#
Run 400m
15 Thrusters 135/95#
Run 600m
12 Thrusters 155/105#
Run 800m

WOD Notes: You should pick a weight to where you can go unbroken or break up once each set. Please load weights appropriately so that you don’t break plates.

Assistance
GHD Sit-ups – 4×25

7/16/2019 – WOD

Strength
Every 3 Min x 5 sets
8 Bench Press (barbell) @ 75%
10 Ring Rows
45-60 Sec Sandbag BearHug Carry 125/80#

Conditioning
12 Min Running Clock – 3 Rounds
10 Power Cleans @ 75%
30/23 Cal Row
—Max Bar Facing Burpees in remaining time

WOD Notes: Score = total burpees. PC should be singles and feel moderately heavy (take about 60 sec per rd). You should be done the 3 rds by the 10 min mark so that you have 2 minutes to get as many burpees as possible.

Assistance
Hollow Rocks – 5 sets: 1 min on / 1 min off

7/15/2019 – WOD

Strength
a) Back Squat – 6×4 (2 Pause + 2 Normal) @ 80%+ (heavier than last wk)
b) One Arm High Pulls – 4×12
—Superset a/b

Conditioning (15 min cap)
For Time
40/32 Cal Ski
30 DB Alternating Box Step-ups (2) 50/35# 20″
20 Devil Presses 50/35#
30 DB Alternating Box Step-ups (2) 50/35# 20″
40/32 Cal Ski

WOD Notes: Use the same weights for step-ups/devil presses. For the step-ups, you must hold DB on your shoulders & stand up all the way on each rep. The goal for each segment is to take about 2-2:30 min, so you’re looking at a 11-14 min WOD.

Assistance
Weighted Plank – 5 sets: 1 min on / 1 min off

7/13/2019 – WOD

Conditioning (35 min cap)
2 Rounds For Time (with a partner)
30 Squat Cleans 165/105#
400m Run
40 Push Jerks 165/105#
400m Run
8 Rope Climbs 20ft
400m Run

WOD Notes: BB weight should be around 55-60% of SC/PJ. You can split up work as needed. RC scale = 12-15ft or 3 pulleys/RC. Each segment should be around 2 minutes, so you should be around 12-14 min rounds.

7/11/2019 – WOD

Strength
a) Deadlift – 5×4 @ 75-80% (use a little heavier than last wk)
b) Isometric DL hold – 2×15 sec @ 60%

Conditioning
10 Min Running Clock – 3 Rounds
100 Double Unders
25/20 Cal Assault Bike
—Then with remaining time left Max Dball over Shoulder 125/80#

WOD Notes: Score = total Dball reps. You should be able to have 60-90 secs to get as many reps as possible on the Dball. DU scale = 50-75 DU or 200 singles (should take around 60-75 sec). You should be able to pedal the bike fast, since the DU shouldn’t be too taxing.

Assistance
L-Sit/Tuck (pegboard) – Flutter your feet/knees. Accumulate 3 minutes

7/10/2019 – WOD

Strength
3 Position Snatch – Floor + Below Knee + Above Knee
—6 sets @ 70-85%. 1 Set every 2 minutes.

Conditioning
For Time
15 Power Snatches 135/95#
20 DB Bench Press 60/40#’s
30/23 Cal Row
12 Power Snatches 155/105#
20 DB Bench Press 60/40#s
30/23 Cal Row
9 Power Snatches 185/125#
20 DB Bench Press 60/40#’s
30/23 Cal Row

WOD Notes: PS weight = 60%/70%/80% by rd. You should be able to touch n go a few reps on the first BB then do quick singles on the 2nd/3rd BB. DB Bench Press should be a little lighter than normal to where you can do 20 unbroken the first 2 rounds.

Assistance
GHD Sit-ups – 4 sets: (10 reps + 20 sec hold + 10 reps)