Strength
a) Back Squat – 5×5 @ 90%
—Stamina = 50 Back squats for Time at 65% of 1RM (little heavier than Fri)
b) One Arm Shoulder Press – 3×8 each arm (same as tues)
Conditioning
Make-up/Skill Day!
Assistance
a) L-Sit (pegboard) – 8×30 sec or Accumulate 4 minutes
b) Sandbag Bear Hug Hold + March – 3 sets Max Effort (should be 60-75 sec)
Announcement
Saturday Schedule = 8am open gym + 9am & 10am classes. Open Gym 11-1pm.
Strength
Snatch (1 sec pause in the bottom of squat) – 1 EMOM for 12 Min
—Start at 70% & work up to a heavy single
Conditioning
14 Rounds For Time (with a partner – relay style)
5 Power Snatches @ 72-75% of PS
25/20 Cal AD Bike (15/10 assault)
WOD Notes: TD = 45 sec-1:15/rd. Snatches should be touch n go for as long as possible. The Bike should be a sprint every round! Partner B goes when partner A finishes the bike. Pick a weight on the snatches to where you could do 12-15 reps unbroken fresh.
Assistance
a) One Arm High Pulls – 3×8 each arm (same as mon)
b) Bench Press (barbell) – 4×8 (72%)
c) One Arm Farmers Carry – 3 sets: 75m each arm. Heavier than your 100m carry.
Strength
Clean n Jerk (full) – 10×1 (pause in the bottom of catch for 1 sec)
—Do 1 rep every 1:15. Start @ 75% & work up to a heavy rep. The squat will feel heavy, since you can’t bounce out of the hole.
Conditioning
3 Rounds For Time
7 (Pwr Clean + Hng Pwr Clean + Jerk) 185/125#
9 Ring Muscle-ups (sub: 12 Strict PU + 12 Ring Dips/Push-ups)
Run 600m
WOD Notes: TD = 15-21 min. BB complex = 60-62% of CnJ. The run is to the sewer drain as you go around the turn. You may scale MU to 4-5 per round if you have trouble stringing more than 2 together. You may use a band to assist with PU or elevate your hands on a bench for the push-ups.
Assistance
a) Front Rack Box Step-ups – 3×8 (each leg – should feel real heavy for weaker leg)
—Box should be 1-3″ above knee. Same weight as last wk.
b) Bent Over Barbell Rows – 3×12 (heavy)
—Keep torso parallel to floor as you pull bar to lower part of chest
Strength
a) Deadlift – 4×5 @ 83% OR 50 Reps for Time at 58% (Stamina)
—No touch n go reps for the 4×5. You must lower under control & pull from a dead stop. You may touch n go reps for the stamina, but no excessive bouncing.
b) One Arm Shoulder Press– 3×6 @ 100% of new 10RM from last wk (slow tempo on way down)
Conditioning
For Time (25 min cap)
20 Wall Balls 30/20# To 10/9.5ft
20 T2B
400m Row
30 Wall Balls 30/20#
25 T2B
600m Row
40 Wall Balls 30/20#
30 T2B
800m Row
WOD Notes: 16-22 min. WB should be heavier than normal, but you should still be able to string 10 even when fatigued. T2B scale = knee to elbows, hollow rocks or 10/15/20 cal ski by rd.
Assistance
a) Hollow Hold – 3 sets ME
b) Glute/Ham Raises or Hip Ext (GHD) – 3×12 (slow tempo down)
Strength
a) Back Squat – 5×5 @ 90%
—Stamina = 50 Back squats for Time at 63% of 1RM (little heavier than Fri)
b) One Arm High Pull – 3×6 @ 100% of new 10RM from last wk (slow tempo on way down)
Conditioning
12 Min AMRAP of GI Janes
*Top of every min do 4 DB Snatches (alternating) 100/70#
WOD Notes: TD = 60-90 GI Janes. WOD starts with 4 DB snatches (they should feel heavier than normal & take only 15 sec). Make sure to have DB close to the pull-up rig to minimize transitions. Large classes will stagger some athletes 30 sec later. GI Jane scale = burpee + hang knee tuck.
Assistance
a) Weighted Plank – 8 sets: 45 sec on / 45 sec off (heavy)
b) C2B Pull-ups (wide grip) – Accumulate 50 reps or 4×5 Neg if you can’t do PU
—Use weight if you can do more than 8 strict with no weight
Closed
***Sweet Aloha Food Truck will be at Rage Today from 9-1pm ***
Conditioning
For Time
Run 800m
21 Thrusters 115/75#
3 Rope Climbs 20ft
15 Thrusters
2 Rope Climbs
9 Thrusters
1 Rope Climb
Run 800m
WOD Notes: TD = 12-18 min. Thrusters should be unbroken every round and feel relatively light. RC scale = 1 up/down + 6 ring rows for each RC.
Assistance
a) Snatch Grip RDL – 4×8 @ 110% of Snatch
b) One Arm OH Carry – Establish your new max weight for 100M in 3 sets or less for each arm
Strength
a) Back Squat – 5×5 @ 87.5%
—Stamina = 50 Back squats for Time at 61% of 1RM (little heavier than Mon)
b) One Arm Shoulder Press – Establish your new 10 rep max in 2 sets or less for each arm
Conditioning
Make-up/Skill Day!
Assistance
a) L-Sit (pegboard) – 6×30 sec or Accumulate 3 minutes
b) Sandbag Bear Hug Hold – 3 sets Max Effort (should be 60-75 sec)
Strength
1 Hang Pwr Snatch + 1 Snatch (full) + 1 OHS (5 sec tempo down) – 1 set every 2 minutes (6 sets)
—Stay between 75-85% & focus on all good lifts. Go as heavy as HPS allows.
Conditioning
10 Min AMRAP
1 Dball Over Shoulder 150/100#
3 Wall Balls 20/14# To 10ft
2 Dball Over Shoulder
6 Wall Balls 20/14#
3 Dball Over Shoulder
9 Wall Balls 20/14#
4 Dball Over Shoulder
12 Wall Balls 20/14#
5 Dball Over Shoulder
15 Wall Balls 20/14#
***Use same pattern until 10 min expires
—Rest 2 min
3 Min Max Cals on Air Dyne/Assault Bike
WOD Notes: TD = Rd of 7/21 – 8/24. Dball should feel heavy, since you’re not doing a lot of reps in a row! Record total reps of 10 min amrap + total cals on bike.
Assistance
a) One Arm High Pulls – Establish your new 10 rep max in 3 sets or less for each arm.
b) Bench Press (barbell) – 3×10 (70%)
c) One Arm Farmers Carry – Establish your new max weight for 100M in 2 sets or less for each arm.
Strength
1 Power Clean + 2 Front Squats + 1 Split Jerk – 1 set every 2 minutes (6 sets)
—Start @ 80% of PC & work up to a heavy set. Goal is to PR power clean.
Conditioning (20 min cap)
10 Rounds For Time
3 Clean n Jerk 225/155#
5 Strict C2B Pull-ups or 8 Kipping C2B PU
30 Double Unders
WOD Notes: TD = 11-17 min. CnJ = 72-75% (you don’t have to squat). Choose strict if you want to work getting stronger when fatigued in a WOD. Kipping is for those who plan on competing in a competition & need to drill this skill. DU scale = 40 singles or 15 DU.
Assistance
a) Front Rack Box Step-ups – 3×6 (each leg – should feel real heavy for weaker leg)
—Box should be 1-3″ above knee
b) Bent Over Barbell Rows – 3×10 (heavy)
—Keep torso parallel to floor as you pull bar to lower part of chest
