Blog

6/30/2020 – WOD

Strength
Every 2:30 x 5 Sets
a) Deadlift – 7 Reps @ 60-65% (3 sec negative)
b) DB Shoulder Press – 7 Reps (3 sec negative)

Conditioning
10 RFT
30 Double Unders
3 Hang Clean n Jerk 165/105#  (RX+ = 185/125#)

WOD Notes: Goal is to be sub 10 & average around 60 sec or less/round. DU sub = 15 DU, 50 Singles or 30 Jumping Jacks. HCNJ should be unbroken but feel somewhat heavier (60%). You do not have to squat them. Try to go from the rack, down to the hang position as you link the reps together!

6/29/2020 – WOD

Strength
Every 3 Min x 4 Sets
a) Back Squat – 10 Reps @ 60-65%
b) Bent-over DB Rows – 10 reps (each arm)

Conditioning
18 Min AMRAP
15/12 Cal Row
12 Box Step-ups 95/65# to 20″ Box
9 GI Janes

WOD Notes: Lots of pushing with the lower body & pulling with the upper body today. Goal is 5+ rds. Use barbell from the back squats for the Step-ups. You will hold BB in the front rack position. Stay light and move for 12 reps unbroken each rd. Try to pick a bar above your height for the GI Janes. 

6/27/2020 – WOD

Today’s Schedule
7am – Class
8:30am – Class
10am – Class
11:30am-1pm – Open Gym
2:30-3:30 – Weightlifting Class

Conditioning
20 Min AMRAP
15 Wall Balls 30/20# to 10/9ft
7 Strict C2B Pull-ups
150m Sled Drag 45/25#

WOD Notes: Goal is 5+ rds. WB should be unbroken each round. Sub: Chin over bar PU for C2B or 10 ring rows. Sled Drag should be slow jog or very fast walk (shouldn’t feel heavy).

6/26/2020 – WOD

Strength/Conditioning
Make-up/Skill Day!

Upcoming Class Schedule
Saturday
7am – Class
8:30am – Class
10am – Class
11:30am-1pm: Open Gym
Monday – Thursday
5:30am – Class
8am – Class
12pm – Class
2:30pm – Classs
4pm – Class
5:30pm – Class
7pm – Class
Friday
5:30am – Open Gym
8am – Open Gym
12pm – Open Gym
2:30pm – 7pm Open Gym
Sunday 
Closed

6/25/2020 – WOD

Strength
Every 2:30 x 5 Sets
a) Clean (full) – 5 Reps @ 70% (stay light)
b) DB Shoulder Press – 8 Reps (3 sec eccentric)
—Each set should take roughly 1:30, so you get 1 min of rest

Conditioning
10 Min AMRAP Ladder
1 Dball Over Shoulder 125/80#
2 Cal Ski
2 Dball Over Shoulder 
4/3 Cal Ski
3 Dball Over Shoulder 
6/5 Cal Ski
4 Dball Over Shoulder 
8/7 Cal Ski
*Follow Pattern until 10 Minutes is up

WOD Notes: Goal is to get into round of 7+. Dball should feel relatively light, but not a paper weight. Focus on squeezing butt on extension & don’t over arch back as ball is going over shoulder!

6/24/2020 – WOD

Strength
2 Snatches (Halting – above knee) – 1 set every 90 sec x 6 sets @ 60-70%

Conditioning
100/80 Cal Row For Time
*Top of every minute including 0:00, do 3 Power Snatches 165/105#

WOD Notes: Goal is sub 10 on this. If you haven’t been snatching heavy the last few months stay light and work on technique. If you have been snatching, the weight should feel relatively heavy (75%) to where it takes you about 15-20 sec to do 3 reps especially when fatigued. Your transitions have to be fast on this, so try not to tighten straps! Goal is for men to avg 12-15 cal/min & women 8-10 cal/min. Use DB’s if you don’t have a barbell.

6/23/2020 – WOD

Strength
Every 3 Minutes x 4 Sets
a) Back Squat – 8 reps at 60-65%
b) DB Bench Press – 10 Reps (3 sec tempo)
c) Hollow Rocks – 30-60 secs

Conditioning
5 RFT
10 Front Rack Lunges 165/105#
15 Burpees (no jump)
50 Double Unders

WOD Notes: Goal is 2-2:30 min rds (10-13 minutes). FRL should be unbroken but feel challenging. DU sub = 25 DU or 75 singles.

6/22/2020 – WOD

Strength
Every 2:30 Min x 4 Sets
a) Deadlift – 8 Reps @ 70%
b) DB Lateral Raises – 12 Reps

Conditioning
For Time
40/30 Cal Assault Bike
30 T2B
60 One Arm Hang DB Snatches 70/45#
30 T2B
40/30 Cal Assault Bike

WOD Notes: Goal is 12-15 minutes. If you don’t have a bike, you can row same amount of cals or run 600m. T2B sub = Weighted Sit-ups. DB should feel fairly heavy & you will alternate every 5 reps.

6/20/2020 – WOD

Conditioning
15 Min Running Clock – 3RFT
15 Thrusters 115/75#  (RX+ = 135/95#)
20 Box Jumps 24/20″
25/20 Cal Ski
***Max Clean n Jerks in remaining time 145/105#  (RX+ = 185/125#)

WOD Notes: Goal is to have anywhere between 2-5 minutes to get as many CnJ as possible. Do not hold back on the last ski erg, since you will record time & the # of CnJ. CnJ weight should be around 60% of your max. Thrusters should be done in 1-2 sets every round & shouldn’t feel super light. If you don’t have a ski erg, you may row or run 300m.

6/19/2020 – WOD

Strength/Conditioning
Make-up/Skill Day!

Announcement: If you did not get my email and plan on coming back as a Rage member please let me know! Looking forward to seeing everyone back soon!!!!