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6/15/2018 – WOD

***Rage will close at 6pm today and 1pm tomorrow***

Strength
a) Jump Squats – 3×6 @ 17% (bear hug slam ball)
b) Back Squat – 1×20 @ 62% (heavier than Monday)
c) One Arm Presses – 4×8 (each arm – focus on slow eccentric)
—Jump as high as you can for jump squats. Land in athletic position (knees track over toes).

Conditioning
Make-up/Skill Day!

Assistance
a) Core: Banded Partner Trunk Rotation – 4 sets of 1 min / 1 min off
—30 sec of static hold + 30 sec of trunk rotation
b) Bear Hug Sandbag Walk – 4x100m
—Rest as much as needed between sets

6/14/2018 – WOD

Strength
Clean n Jerk – 4×5 (3 Pwr + 2 Full)
—One set every 3 min. Start @ 65% & work up to a heavy 5 rep set. You may drop bar between reps. Split Jerk after each clean.

Conditioning
15 Min AMRAP
60ft Handstand Walk
2 Rope Climbs 15ft (1 in the seated position + 1 jumping)
150m Sled Drag 100/60#

WOD Notes: TD = 4-5 rd. HW scale = 20-25 shoulder taps against wall/box or 4 wall climbs. RC scale = 5 pulley ascents or 5 up/downs each round.

Assistance
a) L-Sit/tuck (Pegboard) – Accumulate 3 minutes
b) GHD Glute Ham Raises (weighted) – 4×10-12 reps

6/13/2018 – WOD

Strength
Snatch – 4×5 (3 Pwr + 2 Full)
—One set every 3 min. Start @ 65% & work up to a heavy 5 rep set. You may drop bar between reps.

Conditioning
3 Rounds For Time
10 Power Snatch 155/105# (70% PS)
20 Front Rack Lunges 155/105#
30/23 Cal Ski

WOD Notes: TD = 12-17 min. PS should be quick singles or you could touch n go a few reps. Lunges should be done in 2-3 sets max. You may do back rack lunges if front rack mobility is limited.

Assistance
a) Single Arm DB Rows – 4×12 (same weight as last wk)
b) GHD Sit-ups – 4×20 (3 sec count down)

6/12/2018 – WOD

Strength
Deadlift – 4×8 @ 65-70% (slightly heavier than last wk)
—Lower each rep under control. No touch n go reps. First set is 65%.

Conditioning
2 Min AMRAP x 10 With a Partner
5 Hang Clean n Jerk 185/125 (60%)
10 T2B (RX+ = 15)
Max Cal Row

WOD Notes: TD = 150-250 cal (15-25/rd). You should have 60 sec+ each round on the rower. Each athlete will do 5 rounds of 2 min on / 2 min off. Score = total cals (do not reset monitors).

Assistance
a) DB Bench Press – 5×8 (5 sec count down each rep – slow eccentric)
b) Hollow Rocks – 10 sets: 30 on/30 off
—Rx+ = Banded Hollow Rocks

6/11/2018 – WOD

Strength
a) Jump Squats – 3×6 @ 15% (bear hug slam ball)
b) Back Squat – 1×20 @ 60%
c) One Arm High Pulls – 4×8 (each arm – focus on slow eccentric)
—Jump as high as you can for jump squats. Unload ball mid air as you jump. Land in athletic position (knees track over toes).

Conditioning (21 min cap)
10 Rounds For Time
6 GI Janes
12 Wall Balls 20/14# to 10ft
25 Double Unders

WOD Notes: TD = 15-20 min. Use a PU bar that’s above your reach only if you can do a strict PU. WB should be unbroken every round! DU scale = 10-15 DU or 40 singles (shouldn’t take more than 25 sec).

Assistance
a) Weighted Plank – 10 sets: 30 on / 30 off
b) Strict C2B Pull-ups (supinated) – 7×5 (5 sec eccentric) or accumulate 10 negatives (if you can’t do a PU).

6/10/2018 – WOD

Open Gym: 1-3pm

6/9/2018 – WOD

Conditioning
Complete 4 Rounds For Time with a Partner
30 Thrusters 135/95#
4 Rope Climbs 20ft
250m Partner Sled Drag 90/50#

WOD Notes: TD = 18-23 Min. Break up the work however you want. The sled drag should be a run the entire time!

Reminder: 9am and 10am classes + Open Gym 11-12pm today!

6/8/2018 – WOD

Strength
Front Squat – Work up to a heavy single, then 2×10 @ 70-75%

Conditioning
Make-up/Skill Day!

Tomorrow’s Schedule (Sat)
9am class
10am class
11-12pm Open Gym

6/7/2018 – WOD

Strength
20 Min Running Clock
a) Muscle Clean + Push Press – Work up to a heavy single (3-4 reps)
b) Power Clean + Push Jerk – Work up to a heavy single (3-4 reps)
c) Squat Clean + Split Jerk – Work up to a heavy single (3-4 reps)

Conditioning
For Time
50/40 Cal Row
40 Bar Facing Burpees
20 Clean n Jerk 185/125# (60%)
40 Bar Facing Burpees
50/40 Cal Row

WOD Notes: TD = 12-18 min. CnJ should be all singles and feel moderately heavy.

Assistance
a) L-Sit/tuck (Pegboard) – Accumulate 3 minutes
b) GHD Glute Ham Raises – 3×15-20

6/6/2018 – WOD

Strength
20 Min Running Clock
Muscle Snatch – Work up to a heavy single
Power Snatch – Work up to a heavy single
Full Snatch – Work up to a heavy single (only if you have mobility)
—The muscle snatch shouldn’t take long at all to find. Avoid excess press outs & arching in the back. 

Conditioning
For Time
30 Overhead Squat 115/75#
30 Pull-ups (Rx+ = C2B)
800m Run
20 Overhead Squat 115/75#
20 Pull-ups
600m Run
10 Overhead Squat 115/75#
10 Pull-ups
400m Run

WOD Notes: TD = 13-19 min. OHS should feel light to where you can go unbroken on all 3 sets or just break up the first set once. Sub Front Squats if mobility is limited in OHS. PU scale = banded pu or ring rows (you should have to do the round of 30 in 3-5 sets).

Assistance
a) Single Arm DB Rows – 4×10 (same weight as last wk)
b) GHD Sit-ups – 4×15 (5 sec count down)