OPEN GYM – 9-3pm
—Come in with a game plan! Work on any skills you want to improve, make up the ” Rage 12 Days Of Christmas” WOD, or just come in to socialize (just kidding!).
Schedule For The Rest of the Week
Thurs – Closed
Fri & Sat – 9am & 10am classes. Open Gym 11-3pm
Strength
Clean n Jerk – 15 Min to work up to a heavy 1RM
—Do at least 4-5 reps at 85%+. Doesn’t have to be a max.
Conditioning
For Time
10 Clean n Jerks 185/125lb
25 Burpee Box Jump overs 24/20″
10 Clean n Jerks 185/125lb
25 GI Janes
10 Clean n Jerks 185/125lb
25 Bar Facing Burpees
WOD Notes: CnJ weight is 60-65% of 1RM. For quicker barbell cycling, make sure to pull yourself under, receive in the bottom of the dip, and go right into the jerk each rep.
Rage Schedule This Week
Mon & Tues – Normal
Wed – Open Gym 9-3pm
Thurs – Closed
Fri & Sat – 9am & 10 classes. Open Gym 11-3pm
Strength
Back Squat 3×10 @ 80%
Conditioning
30 Overhead Squats 155/105lb
3 Rope Climbs 20ft
20 Overhead Lunges 155/105lb
2 Rope Climbs 20ft
10 Power Snatches 155/105lb
1 Rope Climb 20ft
Row 1000m
WOD Notes: OHS weight is 50% of your 1RM. If you lack overhead mobility, sub front squats/front rack lunges/power cleans and use less than 50% 1RM. Scaling for RC are 15/10/5 strict Pullups by round. Use a band that will challenge you.
Rage Schedule
Mon & Tues – Normal
Wed – Open Gym 9-3pm
Thurs – Closed
Fri & Sat – 9am & 10 classes. Open Gym 11-3pm
Shannon practicing Bar MU!
Conditioning
The “Rage” 12 Days of Christmas
1 Snatch 135/95lb
2 Clean n Jerk 135/95lb
3 Thruster 135/95lb
4 Deadlifts 135/95lb
5 Strict Pullups
6 Hr Pushups
7 Burpees
8 T2b
9 Box Jumps 24/20″
10 Wall Balls 30/20lb
11 KB Swings 70/53lb
12 Cal Row
WOD Notes: Have fun with this one everyone! This WOD is performed how the song is sung! Try to link the DL/Thrusters together without dropping bar. Who is going to go Sub 20 minutes??!
Strength
Front Squat – 5×5 @ 85%
—Use a little heavier than last week
Conditioning
Make-Up Day! This is a good day to work on skills you want to get better at or mess around with odd objects (stones, farmer’s carry, yoke carries) or use the Ski Erg. The “Rage” 12 Days of Christmas will be programmed for Saturday.
Nina, Teresa, Blaire
Strength
Bench Press – 4×10 @ 70%
Conditioning
1-10 Reps of:
DB Snatch (alternating) 70/45lb
C2B Pull-ups
Box Jumps 30/24″
Assistance
a) 3×8 Strict Pull-ups (weighted)
b) 4×10 Weighted Hip Extensions (GHD)
—Maintain neutral spine throughout
WOD Notes: Scaling for C2B is chin over bar. Choose a DB to where you can keep moving throughout the WOD.
Strength
Clean n Jerk – 1 EMOM For 8 Minutes @ 85%+
Conditioning
For Time
Buy In: 1000m Row
21-15-9-15-21
Cleans
Burpees
Buy Out: 800m Run
*Rd of 21 = Hang Power Clean 155/105lb
*Rd of 15 = Squat Clean 155/105lb
*Rd of 9 = Power Clean 205/135lb
WOD Notes: This WOD will be much tougher/longer than Mon & Tues. Try to set up weights, so that it’s easy to transition. You will only change weights during the round of 9. Hang power clean & squat clean weight are about 55% of 1RM’s. Power Clean weight is 70% of 1RM. You may do the run first and row last, so that we don’t have to run heats.
Announcement: CF Kids class is on for this Sunday December 21st at 4pm!
Strength
Shoulder Press – 10 Min to Work up to a 1RM, then do 3×3 @ 85%+
Conditioning
10 Min AMRAP
5 Push Jerk 165/105lb
10 T2B
30 Double Unders
—Rest 3 minutes
30 Slam Balls 40/30lb For Time (unbroken)
Midline
Accumulate 3 minutes in L-Sit or Knees Up (parallettes)
WOD Notes: PJ weight is 65% of 1RM. You may scale reps of T2B to 5-7 each round if you think 10 will be too many to where you lose intensity of the WOD. Scaling for DU are 60 singles each round. Choose weight for slam ball to where you can sprint through 30 without stopping!
Jay rocking out on the ski erg!
Strength
Back Squat – 3×10 @ 75%
—Week 2. Go heavier than last week
Conditioning
For Time
60 Wall Balls 30/20lb
30 Deadlifts 255/165lb
800m Run
WOD Notes: WB are heavier than normal and Rx’d is black line for everyone. DL weight is 55% of 1RM (you should be able to knock them out in under 3 minutes). You may sub a 1000m Row, if you refuse to run in the cold/dark.
Merchandise/Supplements:
1) Rage Sweatshirts are reduced to $30 from last year
2) Rx Bars = $2.50/bar
3) FitAid Case (24 cans) = $55
4) Mil Spec Ropes = $40 (won’t be in for another 3 weeks)
Dan F – Working MU progressions!
Conditioning
For Time
50 Burpee Box Jumps 24/20″
100 KB Swings 70/53lb
100 Cal Row
50 GI Janes
WOD Notes: You may partition reps anyway you’d like.
Guess what Rager this is?
