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1/2/2020 – WOD

Strength
1 Set EMOM for 10 Min: Hang Snatch + Full Snatch @ 70%+
—Drop Bar after hang Snatch & reset. You may rest more the last few sets once it gets heavier.

Conditioning
5 Rounds
10 DB Bench Press (heavy)
12 T2B
15 Box Jump Overs 24/20″
18/15 Cal Ski
—rest 1 min between rounds

WOD Notes: Each round should take 3 min or less. Make sure transitions are quick! You may do lateral box jump overs & don’t have to stand up on the box.

Assistance
a) Banded Leg Curls – 4×15 (each leg) or GHR – 4×15
b) DB Skull Crushers – 4×12

12/31/2019 – NYE WOD

Conditioning
For Time (w/ a partner)
100/80 Cal Assault Bike
60 Deadlifts 275/185#
50 Double Dutch Burpees
60 Hang Power Cleans 185/125#
50 Double Dutch Burpees
60 Push Jerks 165/105#
100/80 Cal Assault Bike

WOD Notes: Goal is sub 25 min. All weights should be around 60% of your maxes (moderately heavy). You may partition the work as needed. The burpees are 25 each both times. The bike should be approached as a sprint & recommend that you switch every 10/8 cals. Setup weights to transition quickly to the next movement. If you’re jerk is proficient, use the same weight as HPC. 

This Weeks Schedule
Tuesday – 8am & 9am Classes + Open Gym 10am-11am
Wednesday – Closed
Thursday/Friday/Saturday – Normal

12/30/2019 – WOD

Strength
Every 2:30 x 6 Sets
a) Back Squat – 5 reps @ 70-82% (heavier than last wk)
b) Ring Rows – 8 Reps (5 sec eccentric)

Conditioning
For Time
50/42 Cal Row
100 Wall Balls 20/14# to 10ft
50/42 Cal Row

WOD Notes: Goal is sub 13 min. You should be able to string 20 wall balls at a time so go light if you can’t do that Rx’d.

Assistance
a) Weighted Plank – 10 sets: 30 sec on / 30 sec off
b) DB Reverse Flies – 4×15

This Weeks Schedule
Tuesday – 8am & 9am Classes + Open Gym 10am-11am
Wednesday – Closed
Thursday/Friday/Saturday – Normal

12/28/2019 – WOD

Conditioning
20 Min AMRAP (w/ partner)
20 Dball Over Shoulder 125/80#
8 Wall Climbs (RX+ = 100ft HS Walk)
40 Front Rack Lunges 185/125#
40 C2B Pull-ups (RX+ = 30 Muscle-ups)

WOD Notes: You may split up the reps anyway you’d like. Lunges should feel somewhat heavy to where you can only do 10 at a time.

12/27/2019 – WOD

Strength/Conditioning
Make-up/Skill Day or you may do this WOD:
10 Min AMRAP Ladder
1 Devil Press 50/35#
2 Cal Assault Bike
2 Devil Press
4/3 Cal Assault Bike
3 Devil Press
6/5 Cal Assault Bike
***continue up the ladder until 10 min is up

WOD Notes: Goal is to get into the round of 8 Devil Presses. The cals are 1/3/5/7/9/11/13 for the women.

12/26/2019 – WOD

Strength
Every 3 Min x 5 Sets
a) RDL – 5 reps @ 70-75%
b) One Arm High Pulls – 8 reps (each arm)

Conditioning
15 Min Running Clock – 3 Rounds
25 Lateral Burpees Over Bar
25/20 Cal Ski
***Max Power Snatches in remaining time. Add weight every 10 reps. RX start weight is 135/95#.

WOD Notes: You must stand up tall on your burpees before jumping over. You should have at least 3 min on the snatches at the end. Start weight should feel light to where you can do quick singles without thinking about setting up too much. Guys should increase 20# total every 10 reps & girls 10#. 

Assistance
a) Bicep Curls (barbell) – 4×12
b) L-Sit/Tuck (pegboard) – Accumulate 4 min

12/24/2019 – Christmas Eve

***8am & 9am class + Open Gym 10am-12pm***

Conditioning
4 Rounds For Time (w/ a partner)
40 Clean n Jerks 135/95# (increase each rd)
50 T2B
60/50 Cal Assault Bike
***Rd 2 = 30 CnJ (185/125#), Rd 3 = 20 CnJ (215/135#), Rd 4 = 10 CnJ (245/155#)

WOD Notes: You can do any kind of clean & jerk. It’s recommended to go back & forth on the barbell, switch every 5-10 reps on t2b, and every 10 cals on the bike.

12/23/2019 – WOD

Strength
Every 3 min x 5 sets
a) Back Squat – 6 reps @ 70-80% (heavier than last wk)
b) DB Bench Press – 8 reps (5 sec eccentric each rep)

Conditioning
12 Min AMRAP
15/12 Cal Row
10 DB Thrusters 50/35#
50 Double Unders

WOD Notes: Goal is 4+ rds. Thrusters should be unbroken each rd. DU sub = 25 DU or 100 singles. 

Assistance
a) Weighted Plank – 10 sets: 30 sec on / 30 sec off
b) Banded Tricep Extensions – 4×20

Schedule This Week
Tues – 8am & 9am classes + Open Gym 10am-12pm
Wed – Closed
Thurs – 5:30am class, 8am class, Open Gym 3-5pm, 5pm class, 6pm class, 7pm class
Fri/Sat – Normal Schedule

12/21/2019 – WOD

Conditioning
Rage 2019 – “12 Days of Christmas”
1 Muscle Up or 1 GI Jane
2 Power Snatches 115/75#
3 Sumo DL High Pull 115/75#
4 Front Rack Lunges 115/75#
5 Thrusters 115/75#
6 Hang Power Clean 115/75#
7 Lateral Burpees over Bar
8 T2B
9 C2B Pull-ups
10 Cal Assault Bike
11 Devil Press 45/35# DB’s
12 Cal Ski

WOD Notes: The Workout is done just like the song is sang. This should take a little less longer than last year if you wanted to compare. 

Announcements
Christmas Eve Schedule = 8am & 9am classes + Open Gym 10-12pm
Christmas Day = Closed
**Stay tuned for remainder of the week**