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1/9/2025 – WOD

Strength “Full Body CIrcuit” – 35 Minutes
1 Round Every 7 Minutes x 5 Sets
a) Bench Press – 5 Reps (pause each rep) @ 75-80%
b) Tib Raises (4 sets) – 12-15 Reps
c) Ring Rows – 10 Reps (pause each rep)
d) GHD Sit-ups – 15-20 Reps
e) Lunges or Split Squats – 12 Reps (6+6)
Notes: Try to stay on a 7 minute interval for all 5 movements & go close to failure on everything!! If you leave a few reps in the tank for all sets, you won’t see any gains! For the Lunges, hold weights at your sides. If you want to sub single DB rows for ring rows, you may do that as well. Start at a different station for large classes.

Conditioning – “Optional”
For Time
500ft Versa Climber OR 1000m Row For Time

WOD Notes: You should be under 5 minutes for either of them. The warm-up (10 minutes) + Set-up for strength (5 minutes) + Strength (35 Minutes), doesn’t leave a lot of time for the conditioning, so if you don’t have time to do it that’s ok (that’s what the 100k challenge is for!).

Assistance
a) L-SIt/Tuck (pegboard) – 30 Sec x 6 (Rest 90 Sec between)
b) EZ Bar Bicep Curls – 4×10

1/8/2024 – WOD

Strength
a) Deadlift (3″ Deficit) – 5×5 @ 75-80%
b) DB Shoulder Press – 5×8 (3 sec eccentric)
—Superset every 3:30. Stand on 3-4 mats or a 55# red comp plate.

Conditioning
15 Min AMRAP Cal Bike
***Every 1:30 starting at 0:00 do:
ODD Rounds: 8 Push Jerks 165/110#  (60%)
EVEN Rounds: 12 Bar Facing Burpees

WOD Notes: Goal is to get 100/80 cals total. At 3.2.1…Rage, you will do 8 Jerks & then bike until the 1:30 mark. When the clock gets to 1:30, you will do 12 Bar Facing Burpees, then bike until the 3 min mark. Repeat this pattern for 10 rounds (40 PJ & 60 BFB total).

Assistance
a) Weighted Sit-ups – 4×25 (hold DB behind head)
b) DB Front Raises – 4×12 (pause each rep)

1/7/2024 – WOD

Strength
3 Position Snatch – Hang + Low Hang + Floor – 1 Every 90 Sec x 8 Sets
—Start @ 60% & Build to a heavy complex. Take extra time at the end if needed. You may drop the bar in between reps if necessary. Squat if you have the OH mobility.

Conditioning
20 RFT w/ Partner (interval)
8 Alternating DB Snatches (increase after rd 10)
12/10 Cal Ski

WOD Notes: Goal is to finish under the 20 min cap (won’t be easy). You will do 10 rounds each with your partner. Should be around 1 min of work to 1 min of rest. You will have to SPRINT the ski! Reset the monitor after each round. RX Weights = M: 70/80#, F: 50/55#. Both heads should hit the ground on the snatches.  

Assistance
a) Hollow Rocks – 10 Sets: 30 Sec on / 30 Sec off
b) DB Lateral Raises – 4×12

1/6/2024 – WOD

Strength
a) Back Squat – 5×5 (pause each rep) @ 75%
b) Strict Pull-ups (close-grip) – 5×10 (use band if necessary)
—Superset a/b every 4 minutes. Try to pick a weight for all 5 sets. We will increase each wk.

Conditioning
10 Min AMRAP
30 Double Unders
10 T2B
5 Hang Power Cleans 165/110#  (RX+ = 185/125#)

WOD Notes: Goal is 7+ RDS. DU sub = 15-20 DU or 75 singles. T2B sub = T2R, hanging knee raises, weighted SU or incline leg raises. HPC = 67% (should get challenging for 5 by the end). 

Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 10 Rounds
b) One Arm High Pulls – 4×10 each arm

1/4/2024 – WOD

Conditioning
4 RFT w/ Partner
60/50 Cal Bike
8 (2 Thrusters + 3 Front Squats + 4 Jerks) – increase by round
40 Lateral Burpees Over Bar (at the same time)

WOD Notes: Goal is 35-40 minutes. Barbell RX weight = M: 135/145/155#, F: 95/100/105#. Try to jump over the bar if you can!

REMINDER: Rage holiday party is today at Dave/Angie’s House. It starts at 5pm & all are welcome! Sign-up on the class sheet if interested! Contact one of the coaches for the address.

1/2/2025 – WOD

Strength
a) Front Rack Lunges – 5×10 (build to a heavy set)
b) DB Pullover (1) DB – 5×10 (slow eccentric)
—Superset a/b every 3:30. Do all 5 reps with one leg before switching.

Conditioning
2 Min AMRAP x 10 w/ Partner (interval)
10 DB Bench Press (heavy)
18 KB Russian Swings 88/70#
Max Cal Row

WOD Notes: Goal is to have at least 60 Sec to row! You will each do 5 x 2min amraps w/ 2 Min rest between sets. Score = total cals. Bench Press should feel challenging for 10 reps (you should almost be failing!) Try to go heavy on the KB swings & sprint the row!

Assistance
a) DB Bicep Curls – 5×10 
b) L-Sit/Tuck – 6×30 Sec (rest 90 Sec between)

Announcement
—100k Challenge Starts Jan 5! Details are in the email that was sent out tonight. Let me know if you didn’t receive it!

12/31/2024 – WOD

Conditioning/Strength
15 Min AMRAP w/ Partner
150 Double Unders (at the same time)
40/30 Cal Ski
20 Deadlifts 315/225# (65%)
***15-25 Minute Mark Find a Heavy Clean (any style)
At 25 Minute Mark : 3 RFT w/ Partner
20 Power Cleans 185/125#  (RX+ = 205/135#)
10 Wall Walks  (RX+ = 14)
400m Run

WOD Notes: Goal is to get 3 full rounds in the 15 Min AMRAP and finish the DU/SKi in the 4th round. DL should feel moderately heavy where you have to do sets of 5 & it’s designed to get you warmed up for the clean in the middle of the workout. You will have to back the weight down at the 15 minute mark to start working up to your heavy clean. PC is 70-75% in the 2nd part of the WOD. WW sub = 3 burpees / WW or 10 Shoulder Taps/WW. 400m Run sub = 250ft versa or 1000m bike.

12/30/2024 – WOD

Strength
a) Back Squat – 5×8 @ 70%
b) Strict Pull-ups – 5×8 (advanced = weighted or use a band if necessary)
—Superset a/b every 3:30. Build to a heavy set of 8.

Conditioning “20 Min Cap”
10 RFT
10/8 Cal Bike
10 T2B
5 Devil Press 55/40#

WOD Notes: Goal is to get under the 20 Min Cap. DP should be heavier than normal. Leave the monitor running the whole time so you don’t need chips to count rounds. T2B sub = T2R, GHD SU, or leg raises.

Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 10 Rounds
b) One Arm High Pulls – 4×12 each arm

12/28/2024 – WOD

Conditioning
3 RFT w/ Partner
80/60 Cal Row
30 Thrusters 135/95#
60 T2B
30 Power Snatches 135/95#

WOD Notes: Goal is sub 40 minutes. Thrusters & Snatches should be same weight if possible, but you can adjust if one movement is weaker than the other. Thrusters should be done in sets of 5’s or you can do 8/7 each rd. Snatches should be quick singles or a few touch n go. If you’re using 95# please use a 15/10# on each side (save the 25’s). 

12/26/2024 – WOD

Strength
a) Deadlift – 5×2 @ 80%+ (3 Sec eccentric – no touch n go), 1×10+ @ 70%
b) DB Shoulder Press – 5×8 (normal tempo)
c) Hang Snatch – 2 EMOM x 6 @ 70%, 1 EMOM x 6 @ 80%+
—You have a choice between just doing part (a) & (b) or just part (c) by itself. You may also try to hit a new 1RM if you feel strong for your DL.

Conditioning
12 Min AMRAP Ladder
2 Burpees To Target
1 Dball over Shoulder 150/115#
4 Burpees To Target
2 Dball over Shoulder 150/115#
6 Burpees To Target
3 Dball over Shoulder 150/115#
***30 Double Unders to start each round. Continue the pattern for remaining 12 minutes.

WOD Notes: Goal is to get into the round of 30/16/8. Pattern is 30/2/1, 30/4/2…etc…Dball should be heavier than normal if possible. Make sure to use a bar above your reach for the burpees.