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12/21/2019 – WOD

Conditioning
Rage 2019 – “12 Days of Christmas”
1 Muscle Up or 1 GI Jane
2 Power Snatches 115/75#
3 Sumo DL High Pull 115/75#
4 Front Rack Lunges 115/75#
5 Thrusters 115/75#
6 Hang Power Clean 115/75#
7 Lateral Burpees over Bar
8 T2B
9 C2B Pull-ups
10 Cal Assault Bike
11 Devil Press 45/35# DB’s
12 Cal Ski

WOD Notes: The Workout is done just like the song is sang. This should take a little less longer than last year if you wanted to compare. 

Announcements
Christmas Eve Schedule = 8am & 9am classes + Open Gym 10-12pm
Christmas Day = Closed
**Stay tuned for remainder of the week**

12/20/2019 – WOD

Strength/Conditioning
Make-up/Skill Day!

Announcement: We are doing the “12 Days Of Christmas” tomorrow at 8am & 9am (Saturday). There will also be Open Gym from 10am-1pm. The workout is done like the song is sang!

Rage 2019 – “12 Days of Christmas”
1 Muscle Up or 1 GI Jane
2 Power Snatches 115/75#
3 Sumo DL High Pull 115/75#
4 Front Rack Lunges 115/75#
5 Thrusters 115/75#
6 Hang Power Clean 115/75#
7 Lateral Burpees over Bar
8 T2B
9 C2B Pull-ups
10 Cal Assault Bike
11 Devil Press 45/35# DB’s
12 Cal Ski

12/19/2019 – WOD

Strength
3 Position Clean (full) – Above Knee + Below Knee + Ground 6 sets @ 65%+
—One set every 90 sec for 1st 3, then One set every 2 min for last 3. Try to go heavier than last wk.

Conditioning
10 Min AMRAP
10 T2B
1 Rope Climb 20ft (RX+ = Legless)
8 Front Rack Lunges 135/95#

WOD Notes: Goal is 6+ rds. T2B sub = toe through rings or leg raises against rig. RC sub = climb to 12-15ft or 2 up/downs. Lunges should feel light! Around 40% of Front Squat.

Assistance
a) Banded Leg Curls – 3×20 (each leg) (Advanced = GHR – 4×15)
-Lay on a bench. Attach band to the rig & get tension on it. Bring heel to butt
b) L-Sit/Tuck (Pegboard) – Accumulate 3 min

12/18/2019 – WOD

Strength
3 Position Snatch – Above Knee + Below Knee + Ground (6 sets @ 70%+)
—One set every 90 sec for 1st 3, then One set every 2 min for last 3. Try to go heavier than last wk.

Conditioning
6-12-18 Reps of:
Power Snatches @ 80%- (decrease each rd)
GI Janes  (Rx+ = Burpee MU)
*80 Double Unders between each round

WOD Notes: Snatches should feel heavy for rd of 6 then get lighter for rds 12/18. Rd of 12 should be quick singles and rd of 18 do some touch n go reps. You may scale burpee MU to 3/6/9 by round but still do same number of burpees. DU scale = 40-50 DU or 160 singles.

Assistance
a) GHD Sit-ups – 5×25
b) DB Skull Crushers – 4×12

12/17/2019 – WOD

Strength
Every 3 min x 5 sets
a) RDL: 6 Reps @ 67-72% (little heavier than last wk)
b) One Arm Shoulder Press: 8 reps/arm

Conditioning
10 RFT (with a partner)
6 Push Jerks @ 65%+ (increase each rd)
12 Russian Swings 88/70# 
18/15 Cal Row

WOD Notes: Each partner will do 5 rds. Each rd should be under 2 minutes! One partner will do an entire rd, while the other rests. Goal is to increase weight each rd & try to make the last set really challenging but unbroken. 

Assistance
Hollow Rocks – Tabata 10 rounds

12/16/2019 – WOD

Strength
Every 3 min x 4 sets
a) Back Squat – 7 reps @ 70-75% (heavier than last wk)
b) Strict Pull-ups (close-grip) – 8-10 reps

Conditioning (15 min cap)
3 RFT
30 Wall Balls 20/14# to 10ft  (RX+ = 30/20# to 10ft)
300ft Dball/Sandbag Carry (shoulder) 125/80#
30/25 Cal Ski

WOD Notes: WB should be done in 1-3 sets/rd. If you break them up in sets of 10, look at the clock & rest no more than 15 sec between. Carry = 5 mats x 10 times. 

Assistance
a) Weighted Plank – 5 sets: 1 min on / 1 min off
b) DB Bicep Curls – 4×10 + 50ft gunwalk

12/14/2019 – WOD

Conditioning (35 min cap)
For Time (with a partner)
60 Snatches (2 arms) 50/35# DB’s
80 DB Squats 50/35# (2)
12 Wall Climbs (RX+ = 200ft HS Walk)
200/160 Cal Row
12 Wall Climbs (RX+ = 200ft HS Walk)
80 DB Squats 50/35# (2)
60 Snatches (2 arms) 50/35# DB

WOD Notes: This workout is “you go, I go” interval style. Make sure transitions are fast and you are rowing at 90%+ effort. You may break up the work as needed.

Announcements:
1) Rage Holiday Party is tonight at 7pm. All are welcome!
2) No Open Gym this Sunday!
3) “12 Days of Christmas” WOD is Saturday 12/21

12/13/2019 – WOD

Strength/Conditioning
Make-up/Skill Day!

Announcements
1) Rage Holiday Party is this Saturday at 7pm @ the Levine’s! Food Sign-up is at Rage on the Whiteboard!
2) No Open Gym Sunday
3) “12 Days Of Christmas” WOD is Saturday 12/21!

12/12/2019 – WOD

Strength
3 Position Clean (full) – Floor + Low Hang + Hang – 6 sets @ 65%+
—One set every 90 sec for 1st 3, then One set every 2 min for last 3. Try to go heavier than last wk.

Conditioning
7 Min AMRAP Ladder
1 Burpee Box Jump Over 24/20″
1 Dball Over Shoulder 125/80#
2 Burpee Box Jump Overs 24/20″
2 Dball Over Shoulder 125/80#
3 Burpee Box Jump Overs 24/20″
3 Dball Over Shoulder 125/80#
***Continue Pattern until 7 Minutes it up. Score = total reps
—Rest 3-5 minutes then:
1 Min VersaClimber for Max Feet

WOD Notes: Goal is to get to the round of 8+. Use a lower box if 24/20″ is too high and jump. No stepping up is allowed. 

Assistance
a) Banded Leg Curls – 4×15 (each leg) (Advanced = GHR – 4×15)
-Lay on a bench. Attach band to the rig & get tension on it. Bring heel to butt
b) L-Sit/Tuck (Pegboard) – Accumulate 4 min

Announcement: No Open Gym this Sunday!

12/11/2019 – WOD

Strength
3 Position Snatch – Floor + Below Knee + Above Knee – 6 sets @ 70%+
—One set every 90 sec for 1st 3, then One set every 2 min for last 3. Try to go heavier than last wk.

Conditioning (17 min cap)
For Time
40/32 Cal Assault Bike
30 T2B
50 Thrusters 75/55#  (RX+ = 95/65#)
30 T2B
40/32 Cal Assault Bike

WOD Notes: Bike should take 2-2:30 each rd at the most. You should be able to sprint fast the first rd of it. T2B sub = 15-20 reps, 30 toe through ring, or leg raises against rig. Thrusters should feel light to where you can do 5×10 with 15-20 sec rest between.

Assistance
a) Weighted Sit-ups – 4×25
b) DB Bicep Curls – 4×12 (2 at the same time)