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4/17/2018 – WOD

Strength
a) Deadlift –  6×3 @ 80-85% (no touch no go & lower under control)
—use a little heavier than last week
b) DB Bench Press – 5×8 (heavier than last wk)

Conditioning
90 Sec AMRAP x 12 Rounds (with a partner)
10 DB Snatches (alternating) 80/50#
Max Cal Row

WOD Notes: TD = 180-250 cals. The work to rest ratio = 1:30/1:30. Partner A will do 10 DB snatches, then row for max cals. You should be getting about 60 sec on the rower each round. Partner B will start at the 90 sec mark. You will continue this pattern for 12 rounds total (6 each). You should be giving 95%+ effort each round! DB should be a little heavier than normal.

Assistance
Hollow Rocks – 20 sec on / 10 sec off for as many rounds as possible

Reminder: The gymnastics clinic is this Sunday from 11:30am-12:30pm!

4/16/2018 – WOD

Strength
Every 3 minutes for 4 sets:
7 Back Squats @ 70-75% (heavier than last wk)
12 One Arm High Pulls (each arm) – keep torso upright

Conditioning
15 Min AMRAP
40/30 Cal Bike (30/20 Assault)
30 Burpees
15 Clean n Jerks 155/105# (50%)

WOD Notes: TD = 2-3 rd. Try to do intervals on the bike where you pedal fast for 10-15 secs instead of just going at a slow/moderate pace the entire time. You don’t have to squat the CnJ (do quick singles).

Assistance
a) Strict Chin-ups – 10×7 (heavier than last wk), accumulate 70 reps (if you can’t use weight), or 20 5-7 sec negatives
b) Weighted Plank: 8 sets: 45 on / 45 off (same weight as last wk)

Reminder: The gymnastics clinic is this Sunday from 11:30-12:30pm!

4/15/2018 – WOD

Open Gym: 10-12pm

4/14/2018 – WOD

Conditioning “2018 Jenny/Jordy BDAY WOD”
2 Rounds For Time (with a partner)
34 Synchronized T2B
50 Thrusters 135/95#
68 Double Dutch Burpees
84 Double Unders
800m Run

WOD Notes: TD = 22-30 min. You will both do 34 T2B each round. If they aren’t synchronized that’s fine especially if rig space is an issue. The thrusters will be split up 25/25 (try to use same weight if possible). Should feel heavier than normal to where you break them up every 5-10 reps. The burpees will be split up 34/34, so every time you both jump over the bar that counts as 2 reps. You will both do 84 DU.

4/13/2018 – WOD

***Rage will close today at 6pm***

Strength
Every 3 minutes for 4 sets:
8 Back Squats @ 67-72%
3-6 Muscle-ups (Bar or Ring) – Sub: 10 Ring Rows + 10 Push-ups

Conditioning
Make-up/Skill Day!

Assistance
Core: 5 sets – 30 sec russian twists + 30 sec of v-ups
—rest 60 sec between sets

4/12/2018 – WOD

Strength (under fatigue)
Every 2 minutes for 6 sets:
10 Burpees + 2 Clean n Jerk (1st pwr / 2nd full) @ 80%
—Scale back the burpees to 8 if you can’t complete 10 in under 45 sec

Conditioning
4 Rounds For Time
7 Dball Over Shoulder 150/100#
72ft Handstand Walk OR 4 Wall Climbs
150m Sled Drag 90/45#

WOD Notes: TD = 14-18 min. The HW is 6 mats down & 6 mats back. You may scale the length of the HW. You may scale the WC by climbing is high as you feel comfortable (each rep starts & finishes at the bottom of the push-up). The sled drag should be a fast walk to the “Marcor” Sign at back.

Assistance
a) DB Shoulder Press – 4×10 (heavy)
b) L-Sit/tuck (Pegboard) – Accumulate 4 minutes

4/11/2018 – WOD

Strength
Snatch (no foot movement) – 2 every min for 10 minutes
—Stay light 70-80% & focus on keeping feet grounded while pulling under the bar

Conditioning
12 Min AMRAP Ladder
3 Wall Balls 20/14# to 10ft
1 Power Snatch 165/105# (75% of PS)
6 Wall Balls
2 Power Snatches
9 Wall Balls
3 Power Snatches
12 Wall Balls
4 Power Snatches
***Keep climbing the ladder until the 12 min is up. Score = total reps.

WOD Notes: TD = Round of 21/7 – 24/8. WB should feel light & PS should feel on the heavier side. Focus on no press outs on the power snatches! WB should be unbroken through the round of 15!

Assistance
a) Glute/Ham Raises (GHD) – 4×12 (scale: start from the top & lower as slow as possible)
b) Banded Lat Pulldown – 4×15 (slow tempo on the way up)
c) GHD Sit-ups – 5×12 (3 sec hold at parallel each rep)

4/10/2018 – WOD

Strength
Deadlift –  5×4 @ 77-82% (no touch no go & lower under control)
—use a little heavier than last week

Conditioning
In 4 Person Teams, Complete 40 Rounds For Max Cals (each person does 10 rounds of 30 sec sprint, with 90 sec rest relay style)
Ski Erg – 5 Rounds each
Air Dyne Bike – 5 Rounds each

WOD Notes: WOD starts with the ski erg. Record 2 separate scores: 1) Ski cals 2) Bike cals. Each round should be ALL OUT (do not hold back!). You will sprint for 30 sec, then get 90 sec rest. Make sure transitions are fast between team members! When the 4th athlete finishes their last ski erg sprint, the 1st athlete should be ready to go on the bike. You may use different bikes and add up the cals at the end if your athletes are different heights.

Assistance
a) DB Bench Press – 5×8 (heavier than last wk)
b) Hollow Rocks – 20 sec on / 10 sec off for as many rounds as possible

4/9/2018 – WOD

Strength
Every 3 minutes for 4 sets:
10 Back Squats @ 65-70%
10 One Arm High Pulls (each arm) – keep torso upright

Conditioning
15 Min AMRAP
20/15 Cal Row
12 Box Step-ups (alternating) 24/20″ 50/35# DB or KB
10 GI Janes

WOD Notes: TD = 4-5 rd. Hold either 2 DB or 2 KB at your sides for the box step-ups. Try to stand all way up on your working leg before putting other foot down on the box for each rep. Use a bar above your reach for GI Janes if you can do an unassisted strict pu. You may scale by using a low bar.

Assistance
a) Strict Chin-ups – 10×6 (heavier than last wk), accumulate 60 reps (if you can’t use weight), or 20 negatives
b) Weighted Plank: 10 sets: 30 on / 30 off (heavier than last wk)

4/8/2018 – WOD

Open Gym: 12-3pm