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5/2/2024 – WOD

Strength
a) 3 Position Snatch: Above Knee + Below Knee + Floor x 10 Sets
—One set every 90 sec, starting at 65% & work up to a heavy complex
b) Hex Bar Deadlift – 5×6 @ 75-80%
c) DB Lateral Raises – 4×12 (slow eccentric)
—Choose either a or b/c together

Conditioning 
11 Min AMRAP
42/35 Cal Row
21 DB Thrusters 50/35#
30/25 Cal Row
15 DB Thrusters 60/40#
18/15 Cal Row
9 DB Thrusters 70/50#
***Max Cal Row in the remaining Time

WOD Notes: Goal is to have at least 1 minute to row at the end for max cals or finish the 9 DB thrusters in under 11 minutes. Try to increase weight each round if possible.

Assistance
a) L-Sit/Tuck (Pegboard) – 30 Sec x 8 Sets
b) DB Bent-over Rows – 4×12 each arm (heavy & control eccentric)

REMINDER: 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

5/1/2024 – WOD

Strength “15 Min Clock”
a) Power Clean – 8×3 @ 80%+
b) DB Bench Press – 4×10 (heavy)
—a/a/b x 4 Sets. Every 1:15 do either 3 cleans or 10 DB BP following that pattern. If you want to work up to a heavy single at the end, feel free to do that.

Conditioning “20 Min Cap”
20 RFT w/ Partner (interval style)
25 Double Unders  (RX+ = 30)
5 Hang Cleans (RD 1-10 = Muscle 135/95#, RD 11-20 = Power 185/125#)
6 Bar Facing Burpees  (RX+ = 8)

WOD Notes: Goal is to be around 40-60 sec/rd (you should be under 60 sec!!!!). Partner A does one full round while Partner B rests. You will do 10 rounds each. DU sub = 15 DU or 30 Singles (take no more than 20 sec). HMC = 50%, HPC = 65% (should be unbroken but feel somewhat challenging). Do 8 burpees, if you’re a ninja. You should be sprinting each round!!!

Assistance
a) 20 Sec GHD SU Hold + 20 GHD SU x 4 Sets
b) Face Pulls – 4×12 (Pause each rep)

4/30/2024 – WOD

Strength
a) Back Squat – 5×3 @ 85%+ across
b) DB Pull-over – 5×8 (5 sec eccentric – heavy)
—Superset a/b every 3:30. Heavier than last week for part (a).

Conditioning
18 Min AMRAP w/ Partner
125m Backwards Sled Drag 135/90#
20 Dball/Bag Over Shoulder 150/115#
40 Pull-ups (20 Strict + 20 Kip C2B PU)  (RX+ = 20 Strict C2B + 8-12 Bar MU)

WOD Notes: Goal is 3+ rds. The sled drag is to the tree before the “Evoqua” Sign. You should be able to alternate between walking fast & jogging (no walking the entire thing!). Dball/bag should be heavy!

Assistance
a) Hollow Rocks (banded) – 20 Sec on / 20 Sec off x 10 Sets
b) One Arm High Pulls – 4×10 each arm (control eccentric)

4/29/2024 – WOD

Strength
a) Split Jerk – 1×5 @ 70%, 1×3 @ 75%, 1×2 @ 80%, 3×1 @ 85%+
b) One Leg RDL – 4×8 (each leg) -use heavy KB/DB (straps if necessary)
—18 Min Clock. Work up to heavy single for part (a). Superset a/b as needed.

Conditioning
12 Min AMRAP Ladder
2 Push Jerks 135/95#  (RX+ = 165/110#)
2 T2B
4 Push Jerks 135/95#  (RX+ = 165/110#)
4 T2B
6 Push Jerks 135/95#  (RX+ = 165/110#)
6 T2B
*150m Run to start each round. Climb ladder as far as you can in 12 minutes.

WOD Notes: Goal is to get to the round of 150m/14/14. PJ = 55-57% (should be unbroken through the round of 10). 

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) DB Seated Press – 4×8 (3 sec eccentric)

4/27/2024 – WOD

Conditioning
For Time w/ Partner
150/120 Cal Ski
25 Wall Walks
30 (1 Squat Clean + 4 Front Squats) – Increase every 10 reps
25 Wall Walks
150/120 Cal Ski

WOD Notes: Goal is sub 35 minutes. WW sub = 3 burpees/ww or 10 shoulder taps/ww (you may do a combo of both if you want). BB complex weight = 50/55/65% of FS. Try to make a bigger jump after 20 reps. 

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

4/25/2024 – WOD

Strength – “18 Min Clock”
a) Push Press – 2×5 @ 70%, 1×3 @ 80%, 3×1 @ 85%+, 1xME (8-12 reps) @ 70%
b) DB Bent-over Rows – 4×10 each arm (slow eccentric)
—Superset a/b as needed. Work up to a heavy single for part (a).

Conditioning
15 Min AMRAP
15/12 Cal Assault Bike
12 One Arm DB Hang Snatch 60/40#
16 One Arm DB Push Press 60/40#
2 Rope Climbs 15ft

WOD Notes: Goal is 4-5 rds. You will do 6 reps with the right arm, then 6 with the left arm for the snatches and then repeat with 8 each arm for the PP. You should be able to do all the reps unbroken, but get challenging. RC sub = climb 10-12ft, 12 Ring Rows, 5 heavy pulleys, or 3 strict up/downs.

Assistance
a) L-Sit Tap overs (Parallettes) – 5×20
b) Hip abduction (knee on rower seat) – 3×8 (each leg)

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

4/24/2024 – WOD

Strength
a) Deadlift – 1×5 @ 70%, 1×3 @ 80%, 1×2 @ 85%, 3×1 @ 90%+
b) DB Lateral Raises – 4×12 (control eccentric)
—20 Min Clock. Work up to a heavy single for part (a) or you may do a 5×5 @ 75%. Superset a/b as needed.

Conditioning
4 RFT
5 Deadlifts @ 65%
15 T2B
5 Deadlifts @ 65%
400m Run

WOD Notes: Goal is 11-14 minutes. DL should feel heavy on the 2nd set each round since you’re only doing 5 reps at a time. Make sure to maintain form throughout the WOD! T2B sub = T2R, Hanging leg raises, or incline leg raises on bench. 

Assistance
a) 30 Sec GHD Sit-up Hold + 15 GHD SU x 4 Sets
b) Face Pulls – 5×10 (Pause each rep)

4/23/2024 – WOD

Strength
a) Bench Press – 1×5 @ 70%, 1×3 @ 80%, 1×2 @ 85%, 3×1 @ 90%+, 1xME @ 70%
b) GHR (5×8 – weighted + 5 Sec eccentric) or Hamstring Sliders (5×15)
—Work up to a heavy single. Try to keep hips on the bench as it gets heavier. Superset a/b every 3:30. 

Conditioning – “20 Min Cap”
5 RFT
10 Bar Facing Burpees
10 Hang Power Clean 165/110#  (RX+ = 185/125#)
15 HR Push-ups  (RX+ = 20)
20/15 Cal Row

WOD Notes: Goal is 16-20 minutes. HPC = 65% (unbroken & challenging). Push-up sub = 10 reps, band assisted or elevate hands on a bench (keep rigid plank position).

Assistance
a) Hollow Rocks: 45 Sec on / 45 Sec off x 6 Sets
b) EZ Bar Skull Crushers – 5×8 (control eccentric)

4/22/2024 – WOD

Strength
a) Back Squat – 5×4 @ 80%+ across
b) DB Pull-over – 5×10 (3 sec eccentric – heavy)
—Superset a/b every 3:30.

Conditioning
10 Min AMRAP
50 Double Unders
10 C2B Pull-ups  (RX+ = 12 C2B or 4-6 Bar MU)
8 FR Lunges 165/110#   (RX+ = 185/125#)

WOD Notes: Goal is 5-7 rounds. DU sub = 25 DU, 75 singles, or 100ft versa. C2B sub = chin over bar pu or banded. FR Lunges should be challenging for 8 reps especially after the first few rounds.

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) EZ Bar Bicep Curls – 4×12

4/20/2024 – WOD

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