Strength
Front Squat – 5×5 @ 75-85%
Conditioning
Make-up/Skill Day!
Assistance Work (Day 4)
a) DB Shoulder Press (standing) – 4×10
—Use a weight that will be difficult for 10 reps.
b) GHD Hip Extensions – 4×10
—I prefer a barbell behind my head, but you may hold a weight on your chest. Should be difficult for 10 reps.
***Rage apparel is now in! It will be available Saturday morning and all next week!
Sweatshirts – $50
Shirts & Tanks – $20
Men’s Shorts – $30
Strength
Snatch (no foot movement) – 2 EMOM for 10 minutes @ 75-80%
—These are full snatches with no moving of the feet on the catch. This will force you to actively pull under the bar instead of floating.
Conditioning
3 Rounds For Time
90 Double Unders
25 T2B
40 Wall Balls 20/14# To 10ft target
WOD Notes: TD = 10-16 min. DU scale = 150 singles. T2B scale = 40 hollow rocks, 12 cal ski erg, or 25 hip above knee. Wall Balls should be light to where you can do large sets (20+ reps at a time).
Assistance Work (Day 3)
a) Strict C2B Pull-ups – 5×6 or accumulate 30 reps in least amount of sets if you can only do 1 at a time.
—Advanced should use a weight. Novice can do 5×4 negative Pu.
b) Weighted Plank – 30 on / 30 off for 6 sets
—use a weight that will be difficult or don’t use one at all
Strength
Clean n Jerk – 1 EMOM For 10 minutes @ 80-90%
—For the Jerk, pause in the bottom of the dip for a sec before you drive.
Conditioning
6 Rounds For Time
8 Overhead Lunges 155/105#
1 Legless Rope Climb 20ft (sub: climb w/ legs)
250m Run
WOD Notes: TD = 13-19 minutes. OH lunges should be 50-55% of OHS max (should be unbroken & somewhat challenging towards the 5 & 6 round). You may do front rack lunges if OH mobility limits you from doing a reasonable amount of weight. RC scale = Climb to 12-15ft or 3 up/downs each round.
Assistance Work (Day 2)
Glute Ham Raises (GHD) – 3×12
—Advanced = hold weight across chest. Novice = hip extensions with no weight
Strength
Bench Press – 5×5 @ 82%
Conditioning
12 Min AMRAP
8 Ring Muscle-ups (sub: 15 C2B Pull-ups)
12 Hang Power Cleans 185/125#
30/25 Cal Row
WOD Notes: TD = 3-4 rounds. HPC = 65% (should be able to do them in 1-2 sets). Girls will row 25 cals. C2b Scale = 8-12 reps, chin over bar pu, or 15 ring rows.
Assistance Work (Day 1)
4×6 Romanian Deadlifts @ 65%
—Rep starts from the top of the DL. Shave legs the entire time & bar should remain off the floor as you lower each rep.
Ragers,
I will be programming Accessory work everyday for the month of November. The focus will be on strengthening the posterior chain (glutes, hamstrings, low back, & core). We do a lot of squatting which mainly works the anterior chain (quads), so it’s time to get our backsides stronger as well! The assistance exercise that is programmed that day will be discussed at the beginning of class. We will be utilizing the GHD a lot as well. Everyone is encouraged to participate!
Strength
Back Squat – 5×5 @ 75-85%
Conditioning (compare to 10/19/2015)
4 Rounds (interval style)
20 Thrusters 115/75#
20 Lateral Burpees over Bar
—Rest 3 minutes between rounds
WOD Notes: TD = 1-2 minutes / round. Each round is 100% effort, so DO NOT save energy for the later rounds. You should be able to thrusters unbroken every round with relative ease, except for the 3rd or 4th round.
***COSTUMES ARE ENCOURAGED***
Jay
Closed
Conditioning
10 Rounds For Time
10 DB Snatches (alternating) 70/45#
10 Burpees
10 Wall Balls 30/20# To 10/9ft Target
WOD Notes: TD = 17-23 min. DB snatches should be light to where you can muscle snatch them and wall balls should be a little heavier.
***Rage will be open at 8am today***
Strength
Front Squat – 1×10 (70%), 1×8 (75%), 1×6 (80%), 1×4 (85%), 1×2 (90%+)
Conditioning
Make-up/Skill Day!
Strength
Quickly work up to a max muscle snatch, then do 5×2 (full snatch) @ 80-85%
—Touch n go is preferred, but you can drop after first rep if you want
Conditioning
5 Rounds For Time
3 Power Snatches 155/105#
3 Squat Snatches 155/105#
10 Front Rack Lunges 155/105#
12 C2B Pull-ups or 6 Muscle-ups (Ring or Bar)
WOD Notes: TD = 11-17 min. Use around 60-65% of max snatch in the WOD. If you lack mobility to sq snatch you may power snatch all 6 reps. You may kip the pull-ups & scale to chin over bar if necessary.
Strength
Power Clean + Full Clean + Hang Sq Clean + Push Jerk + Split Jerk – 4 sets
—start @ 75% of CnJ max & work up to a max for this complex. You may not drop the bar!
Conditioning
6 Rounds For Time
1 Rope Climb 20ft
5 Clean n Jerk 185/125#
40 Double Unders
WOD Notes: TD = 10-16 min. RC scale = climb to 15ft, 8 ring rows, or 8 cal ski erg. CnJ weight = 60% of 1RM (should be able to do fairly quick singles throughout the WOD). DU scale = 20 singles or 80 singles.
