Strength
Back Squat – 5×5 @ 82.5%
—Week 2. Go a little heavier than last week
Conditioning
For Time – “Naughty Jackie” (Compare to 4/7/2014)
1000m Row
50 Alternating Pistols (26/18lb KB)
30 GI Janes
WOD Notes: Scaling for pistols are using no weight or 50 OH Lunges with a 45/25lb plate. Bar height should be a few inches above your reach for GI Janes. Time domain for this WOD is 8-12 minutes, so approach this with some intensity!
Ski Erg now at Rage!
Conditioning
For Time
250m Sled Drag (bodyweight)
10 Strict Pull-ups
15 Burpee Box Jump Overs 24/20″
30 Wall Balls 20/14lb
Run 400m with 20/14lb med ball
10 Strict Pull-ups
15 Burpee Box Jump Overs 24/20″
30 Wall Balls 20/14lb
Run 800m
10 Strict Pull-ups
15 Burpee Box Jump Overs 24/20″
30 Wall Balls 20/14lb
WOD Notes: Choose a band that will challenge you for 10 pull-ups (no kipping allowed).
Announcement: Good luck to those (25 Ragers) who are competing in the Spartan Race Sprint at Citizens Bank. Also Ross & E. hill are competing in the White Rose Barbell Open in York, PA this weekend.
Strength
Back Squat 5×5 @ 80%
—Use same weight as Monday
Conditioning
Make-Up Day! You may also work on any weaknesses after you finish the 5×5 squats.
Strength
Bench Press – 5×3 @ 85%+
Conditioning
2 Rounds For Time
100 Double Unders
50 KB Swings 53/35lb
25 C2B Pull-ups
10 Ring Muscle-Ups or 20 Slam Balls 50/35lb
WOD Notes: Scaling for DU are 250 singles. Scaling for C2B pull-ups is chin over bar.
Croc jumping rope
Strength
Clean n Jerk – 1 EMOM For 10 Minutes @ 80%+
—Work up to a heavy single for the day, focus on form
Conditioning
3 Rounds
7 Clean n Jerk 235/145lb
2 Rope Climbs 20ft
500m Row
—Rest 3 minutes between rounds
Assistance
4×10 GHD Back Extensions (weighted)
WOD Notes: Record times for each round. Try to be consistent with each round. CnJ weight should be 75% of 1RM (7 reps should take a little over 1 minute each round), which is heavy for reps. If you start to lose form, you will have to lower the weight. You may scale the RC to 15ft or do 10 strict pull-ups each round (choose band that will challenge you). The row is ALL OUT!
New toy at Rage! More to come!
Strength
Push Press – 5×3 @ 85%+
—Work up to a 3RM (no racks allowed)
Conditioning
6 Rounds For Time
10 DB Push Press 70/45lb (each arm)
15 Burpees
250m Run
Midline
Accumulate 3 minutes in a GHD Sit-up hold (weighted for advanced)
WOD Notes: Make sure to lock out DB on each rep for the push press (no jerks) & try not to drop them from overhead. Burpee standard is reaching overhead with arms straight.
Cleaning out the barbells after the 7pm class.
Strength
Back Squat – 5×5 @ 80%
—Week 1 of new squat cycle
Conditioning
For Time
1 Squat Clean + 2 Lunges (185/115lb)
9 T2B
2 Squat Clean + 4 Lunges
9 T2B
3 Squat Clean + 6 Lunges
9 T2B
4 Squat Clean + 8 Lunges
9 T2B
5 Squat Clean+ 10 Lunges
9 T2B
4 Squat Clean + 8 Lunges
9 T2B
3 Squat Clean + 6 Lunges
9 T2B
2 Squat Clean + 4 Lunges
9 T2B
1 Squat Clean + 2 Lunges
WOD Notes: If you participated in this squat cycle at the beginning of the new year, you should use slightly higher numbers each week. 5×5 Back Squats will be programmed Mondays & Fridays for the next 7 weeks. If you miss any of those days, please try to make them up on other days. Clean weight should be 60% of 1RM. You may scale the T2B to 5-7 reps if 9 will slow you down too much.
Skill/Strength
Snatch – 12 Minutes to Warm-up to 80% of your 1RM
—Full snatches for advanced athletes. Stay light and work on technique
Conditioning
2 Rounds For Time
21 DB Snatches (alternating) 80/55lb
21 Burpees
15 Thrusters 135/95lb
15 Burpee Pull-ups
9 Power Snatches 135/95lb
9 Burpee Pullovers
WOD Notes: You must use the same weight for the thrusters & snatches. Thruster weight should be heavy enough to where you have to break it up into 2 sets. Scaling for burpee pullovers are burpee pull-ups.
Strength
Front Squat – Work up to a heavy single, then do 3×3 @ 90%
Conditioning
For Time
250m Sled Drag (bodyweight)
30 Ring Muscle-Ups
250m Sled Drag (bodyweight)
WOD Notes: Scaling for the MU are 15-20 Banded Bar MU or Jumping MU. There is a 7 minute time cap to complete all the reps. You must move on to the sled drag at the end if you fail to complete the reps in that time. If you missed yesterday’s WOD, you can do 30 C2B pull-ups/30 Ring dips. You may also Row 1600m as another scaling option.
Strength
Bench Press – 5×5 @ 80%+
Conditioning
5 Rounds For Time
1 Pull-up Complex (3 Strict C2B, 5 C2B, 7 Chin over bar)
12 HR Push-ups (deficit between 45lb plates)
15 Box Jumps 24/20″
Extra Work
Tabata Air Dyne (don’t worry about counting calories or distance)
Midline
4×25 Weighted Sit-ups
WOD Notes: You may kip the 5 C2B & 7 Chin over bar pull-ups. If you cannot do strict unassisted pull-ups, you will use a band & do 10 strict pull-ups each round. Scaling for Push-ups are elevating your hands on a box. Your hips must be in line with your chest for the push-ups to count (no snaking). No rebounding is allowed on the box jumps!
