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6/6/2017 – WOD

By WOD

Strength
Deadlift – 1×5 @ 70%, 1×2 @ 80%, 1×1 @ 85%, 1×1 @ 90%+
—Work up to a heavy single & maintain neutral spine as long as possible

Conditioning
Complete 12 rounds for time with a partner
10 Burpee Box Jump Overs 30/24″ (regional standard)
25/20 Cal AD Bike

WOD Notes: TD = 1:15-2/round (16-24 min total). This WOD is relay/interval style where each round is 100% ALL OUT! Partner A works, while partner B rests. You may put hands on box to assist getting over. Assault Bike = 15/10 cal. If there aren’t enough bikes, you may alternate with another team with a rower (20/15 cals).

Assistance
a) Snatch Grip Romanian Deadlifts – 4×10 @ 110% of 1RM Snatch
—Use straps. First rep starts at the top of the DL.
b) Seated DB Presses – 4×10 (heavy)
c) GHD Sit-up (hold) – Accumulate 3 minutes
—Advanced: hold weight on upper chest

Lots of PR Deadlifts!

6/5/2017 – WOD

By WOD

Strength
Back Squat – 5×5 @ 82% (same as last fri)
—5 sec count down + 1 sec pause in bottom

Conditioning
15 Min AMRAP
80 Double Unders
40 Wall Balls 20/14# To 10ft
20 Hang Power Cleans 175/115#

WOD Notes: TD = 3-4 rounds. DU scale = 40 DU or 120 singles. You may scale height of WB to 9ft if necessary. You should be able to do sets of 10-15 on the WB with short breaks. HPC = 60%. You should be able to do the 20 reps in 2-3 sets.

Assistance
a) Accumulate 30 Pull-ups (C2B – supinated grip) in least amount of sets
b) Weighted Plank – 10 sets: 30 on / 30 off


6/3/2017 – WOD

By WOD

Conditioning
Complete With a Partner For Time
40 Power Snatches 135/95#
40 Thrusters 135/95#
50 GI Janes
800m Run with 30/20# medball
50 GI Janes
40 Thrusters 135/95#
40 Power Snatches 135/95#

WOD Notes: TD = 23-30 min. You may break up the work anyway you’d like, however it is preferred that switch every 5 reps for each movement. If you’re uncomfortable with snatching, you may use a lighter weight than the thruster. Try to partner up with someone who will use the same weight. The GI Janes should be a sprint, since you’re only doing 5 at a time. Only 1 ball/team for the run (one person may run with it the entire time if you want).

Assistance
a) GHD Sit-ups – 4×10 (tempo – 5 sec down / 5 sec up)
b) Lat Pullover: 4×10
—Loop a band around high pull-up bar & slide pvc pipe through. Pause for 1 sec at the bottom. Heavier than last wk!

REMINDER: Rage Family Party is today at the Levine’s at 2pm! I hope to see everyone there!


One arm carries with the 10am class!

6/2/2017 – WOD

By WOD

Strength
Back Squat – 5×5 @ 82%  (heavier than Tues)
—5 sec count down + 1 sec pause in bottom

Conditioning
Make-up/Skill Day!

Assistance
a) DB Bent Over Rows – 5×6 (each arm)
—Pause at the top of each rep for 1 sec. More weight than last wk.
b) Overhead Yoke Carry – 3 sets for max distance (use 1RM Jerk)
—Do DB single arm OH carry if empty yoke is too heavy.
c) Weighted Hanging Tuck (use pegboard) – Accumulate 3 minutes in the least amount of sets (heavier than last wk)

REMINDER: The 3rd Annual Rage Family Party is this Saturday at 2pm at the Levine’s! All Ragers are invited!

6/1/2017 – WOD

By WOD

Strength
Snatch – 2 every min for 10 min @ 70-80% (20 reps)
—Pull bar off floor 1-2″, pause for a sec then snatch

Conditioning
For Time
40 Bar Facing Burpees
20 Front Rack Lunges 185/125#
5 Rope Climbs 20ft
20 Front Rack Lunges 185/125#
40 Bar Facing Burpees

WOD Notes: TD = 12-18 min. You may do lunges reverse style or by stepping forward. They should be 55-60% of FS & they can be done in 2 sets. If you can climb the rope, the only scaling option is to climb to 12 or 15ft. If you can’t climb, you can do 3 up/downs + 10 ring rows + 1 lap sled pull with arms only.

Assistance
a) DB Bench Press – 5×6 (tempo: 5 sec count down, explode up)
b) GHD Hip Extensions (weighted) – 4×8 (heavier than last wk)
—hold barbell behind head & pull bar back while pinching shoulder blades together

REMINDER: The 3rd Annual Rage Family Party is this Saturday at 2pm at the Levines! All Ragers are invited!


Sam P – OH looking solid!

5/31/2017 – WOD

By WOD

Strength
2 Cleans (Full) + Push Jerk + Split Jerk – 5 sets
—Start @ 75% & work up to a heavy complex by the 4th set.

Conditioning
12 Min AMRAP
10 Shoulder To OH 155/105#
15 T2B
50 Double Unders

WOD Notes: TD = 5-8 rounds. Shoulder to OH weight = 60% of PJ (should be able to do all 10 reps unbroken each round). It should feel fairly light the first few rounds. T2B scale = 15 Knee above hips, or 10 GHD sit-ups. DU scale = 25 DU or 80 singles.

Assistance
a) Romanian Deadlifts (RDL) – 4×7 @ 70% + 1×12 @ 60-65%
—Use straps. First rep starts at the top of the DL.
b) Strict C2B Pull-ups – 6×3 (heavy)
c) Hollow Rocks – 5 sets: 1 min / 1 min off


5/30/2017 – WOD

By WOD

Strength
Back Squat – 5×5 @ 80%  (heavier than Fri)
—5 sec count down + 1 sec pause in bottom

Conditioning
10 Rounds For Time (with a partner)
1 Round of Dumbbell “DT” 45’s/35’s (each arm)
25/20 Cal Row

WOD Notes: TD = 19-25 min. DT = 12 DL + 9 HPC + 6 PJ. This workout is relay style (interval) where partner A will complete one full round while partner B rests. Each round is intended to be all out, so do not hold back! You should be able to move through DT unbroken (1 rd in under 60 sec)! If you have to break it up, make sure the break is short. Only one head of the DB has to touch the ground on the DL.

Assistance
b) Strict HSPU – 4×10 (Advanced: 6″ Deficit) or Barbell Shoulder Presses – 4×8 (heavy)
b) Plank (weighted) – 5 sets: 1 min on / 1 min off
—Make sure to load weight towards lower back/glutes.