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8/7/2017 – WOD

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

8/6/2017 – WOD

Closed 

8/5/2017 – WOD

***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

8/4/2017 – WOD

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)

8/3/2017 – WOD

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.

8/2/2017 – WOD

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

8/1/2017 – WOD

Strength
Deadlift – 4×5 @ 81% OR 50 Reps for Time at 56% (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.

Conditioning (25 min cap)
Complete 20 Rounds For Time (with a partner – relay style)
10 T2B
36ft Handstand Walk or 3 Wall Climbs
15/12 Cal Row

WOD Notes: TD = 1:15-1:45/round. Each athlete does 10 rounds. Partner B will start his/her round when partner A gets to 10/8 cals (so this will give you less rest each rd). T2B should be unbroken or be done in 25 sec or less, so scale reps accordingly. Handstand walk is 6 mats. Touch nose to the wall on wall climbs, scale the height of climb, or do burpees. DO NOT hold back on the row!!

Assistance
a) Shoulder Press (barbell) – establish your new 10 rep max in 3 sets or less
b) Hollow Rock – 3 sets ME
c) Glute/Ham Raises or Hip Ext (GHD) – 3×10 (slow tempo down)

7/31/2017 – WOD

Strength
a) Back Squat – 5×5 @ 87.5%
—Stamina = 50 Back squats for Time at 60% of 1RM (little heavier than Fri)
b) Narrow Grip High Pull (use barbell) – 3×10 (heavy)

Conditioning
For Time (20 min cap)
30 Burpee Box Jump Overs 24/20″
40 KB Swings 70/53#
400m Sled Drag 70/35#
40 KB Swings 70/53#
30 Burpee Box Jump Overs 24/20″

WOD Notes: TD = 11-17 min. Classes over 10 athletes will have to stagger 3 minutes. Advanced athletes should go in first heat. You should able to move consistently on the sled (slow jog to fast walk).

Assistance
a) Weighted Plank – 6 sets ME with a heavy weight you can get for at least 30 sec
—rest as much as you need between sets
b) Pull-ups (supinated grip) – Accumulate 50 reps or 4×5 Neg if you can’t do PU

7/30/2017 – WOD

Open Gym: 12-3pm

7/29/2017 – WOD

***8am Open Gym. 9am & 10am classes!

Conditioning
For Time
1 Legless Rope Climb 20ft or 1 Pegboard Ascent
800m Run
1 Legless Rope Climb 20ft or 1 Pegboard Ascent
30 Power Snatches 135/95#
1 Legless Rope Climb 20ft or 1 Pegboard Ascent
60 Wall Balls 30/20# To 10/9.5ft
1 Legless Rope Climb 20ft or 1 Pegboard Ascent
90/70 Cal AD Bike (50/30 Assault)

WOD Notes: TD = 18-25 min. RC scale = legless to 15/12ft, climb with legs, or 3 up/downs. PS = 60% of PS. WB should be a little heavier than normal, however make sure you can string at least 10 reps per set & throw to the same height each rep. Large class will have to stagger the start 2-3 minutes to account for bikes. Make sure advanced athletes go in first heat.