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
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
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)
Strength
a) Single Leg RDL – 4×8 (each leg – heavier than last wk)
b) Bench Press (close grip) – 4×8 @ 70%
—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)
10 DB Snatches (alternating) 80/50#
1 Rope Climb 20ft (legless 18ft = RX+) or 1 Pegboard Ascent
Max Cal Ski
WOD Notes: TD = 12-20 cal/round. Score = total cals (do not reset monitor throughout the wod). Each athlete will do 5×2 min amrap. You should have 60-70 sec each round on the ski erg! Try to give 95%+ effort each round, since you have 2 minutes rest after each round! RC scale = climb to 15ft or 3 heavy seated rope pulley ascents.
Assistance
#Abseveryday: Hollow Rocks – 8 sets: 40 on / 20 off
—Rx+ = Banded Hollow Rocks (30 on / 30 off)
Strength
Every 3 minutes for 5 sets:
3 Back Squats @ 82-90%
8 One Arm High Pulls (each arm)
Conditioning
15 Min AMRAP
20 Wall Balls 30/20# to 10/9ft
15 T2B
150m Sled Drag 70/35#
WOD Notes: TD = 4-5 rd. WB should be unbroken or done in 2 sets each rd. T2b scale = 8-12 reps or 15 v-ups. You should be able to run slow with the sled each round since it’s a little lighter than the last few weeks. The sled drag is to the “Marcor” sign and back to Rage.
Assistance
a) Strict Chin-ups (wide-grip) – 5×10 (accumulate 50 reps) or 15 negatives (5 sec count down)
b) #Abseveryday: Weighted Plank – 10 sets: 30 sec on / 30 sec off (heavier than last wk)
Conditioning
20 Min AMRAP
10 Deadlifts 275/185# (55%)
15 GI Janes
30 One Arm Thrusters (45/30#) 15R+15L
WOD Notes: TD = 3-4 rd. You may do quick singles on the DL if you’d like, but you should be able to link a few reps together each round. Choose a PU bar that’s above your height if you can do a strict PU.
Assistance
#Abseveryday – 3 sets: 45 sec Russian Twists (weighted) + 45 sec Flutter Kicks + 45 sec V-Ups
—rest 15 sec between movements
Announcement: Rage will be closed tomorrow for Mother’s Day!
Strength
Every 3 minutes for 4 sets:
4 Back Squats @ 82-87%
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 (45 sec on / 45 sec off) – heavier
b) Dball Bear Hug March (with band) – 4×60 sec
Strength
Power Clean + Hang Power Clean + Split Jerk – 1 set every 90 sec for 7 sets
—start @ 70% of CnJ & work up to a heavy complex
Conditioning
3 Rounds For Time
6 Squat Clean @ 70%
50ft Handstand Walk or 4 Wall Climbs
5 Strict Pull-ups + 10 Kipping Pull-ups
35/25 Cal Bike (20/15 assault)
WOD Notes: TD = 11-15 min. HS walk/WC scale = 20-30 shoulder taps. PU scale = banded pu. The last round on the bike is a sprint! 6 cleans should take 40-60 sec, so they should feel moderately heavy.
Assistance
#abseveryday: L-Sit/tuck (Pegboard) – 10 Sets: 20 sec on / 40 sec off
Strength
Power Snatch + Hang Power Snatch – 1 set every 90 sec for 7 sets
—start @ 70% of PS & work up to a heavy complex
Conditioning
For Time
800m Run
15 Power Snatches 135/95#
2 Rope Climbs 20ft or 3 Pegboard Ascents
150m Sled Drag 100/50#
2 Rope Climbs 20ft or 3 Pegboard Ascents
15 Power Snatches 135/95#
800m Run
WOD Notes: TD = 14-20 min. PS should feel light to where you can do quick singles or touch n go a few reps. RC Scale = climb to 15ft or 6 heavy ascents on pulley system. Sled drag is to the “marcor” sign and should be a fast walk/slow jog.
Assistance
a) GHD Glute Ham Raises – 3×12-15
b) One Arm DB Press – 4×12 (each arm)
c) GHD Sit-ups – 4×30 (sub: weighted Ab Mat Sit-ups – heavier)
