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5/1/2019 – WOD

Strength/Conditioning
5 Rounds
Min 1 = 8-10 Front Rack Lunges (50% of Back Squat)
Min 2 = 10-12 DB Bench Press (heavy)
Min 3 = 30-60 Double Unders
Min 4 = 6-8 Strict Pull-ups
Min 5 = Max Cal Assault Bike
—rest 2 min between rounds

WOD Notes: Record (1) Lunge weight (2) DB Bench (3) # of PU (4) # of DU (5) Total cals. This is a high intensity body building workout that involves a lot of strict pushing/pulling work with the DU & Bike to get your HR up. Challenge yourself on each movement where your last rep should feel difficult for each rep range. Push yourself on the bike (90%+ effort).

Assistance
GHD or Abmat Sit-ups – Accumulate 100 reps

4/30/2019 – WOD

Strength
a) Deadlift – 5×5 @ 75-80%
b) Reverse Flies – 4×15 (Lay on incline bench & keep chest/stomach down. Keep arms straight as they come out to the side)
—Superset a/b every 3 minutes

Conditioning
For Time
250m Sled Drag 115/70#
30 DB Snatches (alternating) 70/45#
60/50 Cal Ski
30 DB Snatches (alternating) 70/45#
250m Sled Drag 115/70#

WOD Notes: This is a coaches WOD! Put in your guesses tomorrow! Sled drag should feel heavy to where you jog slow/walk fast (should not be a slow walk, so go lighter if necessary).

Assistance
Hollow Rocks – 5 sets: 30 sec Hollow Hold + 30 sec Hollow Rock

4/29/2019 – WOD

Strength
Clean + Front Squat + Clean + Front Squat – 4 sets @ 80%+
—Try to go heavy for all 4 sets. Your choice between power or full.

Conditioning
14 Min AMRAP
10 DB Thrusters 50/35#
12 Burpees
1 Bar Complex (5 TTB + 4 PU + 3 C2B + 2 MU)

WOD Notes: 
This is a coaches WOD! FYI – I (Jordy) am in the running now as a possible guess. Thrusters should be unbroken each round & burpees are to a PU bar target just above reach. Use that same bar for the bar complex if possible. Shoot for 5-7 rds. Scale the complex as needed, but don’t spend more than 60 sec on it!

Assistance
Strict TTB – 4×10

4/27/2019 – WOD

Conditioning (30 Min Cap)
2 RFT (with a partner)
40 Power Snatches 135/95#
80 Wall Balls 30/20#
240 Double Unders
100/80 Cal Ski

WOD Notes: DU is the only movement where you can both work at the same time. PS should be quick singles alternating back & forth (70%). DU scale = max reps in 3 minutes or 400 singles. Switch every 10 reps on the WB. I’d recommend 30 on / 30 off for the ski.

4/25/2019 – WOD

Strength
Snatch – 1 rep every minute for 12 minutes.
—Stay between 75-85%. If you feel good, go for a new max

Conditioning
4 Min AMRAP x 4 (interval style)
400m Run
15/10 Cal Assault Bike
Max Devil Presses 50/35# DB
—rest 2 minutes between rounds

WOD Notes: This is a coaches WOD! Guesses go in the cup on my desk. You should have between 50-75 sec to get as many devil presses. Score = total reps of devil presses.

Assistance
a) Bicep Curls DB – 4×15 (2 arms as same time)
b) Tricep Banded Pushdowns – 4×20

4/24/2019 – WOD

Strength
a) Alternating 1 arm DB Bench Press – 4×8 each
—Keep non-working arm extended
b) Ring Rows (feet elevated) 4×8

Conditioning
4 min AMRAP
1 DBall squat clean (100/80)
5 Burpees over ball
2 DBall squat clean
5 Burpees over ball
3 DBall squat clean etc.
—rest 3 min
4 min AMRAP
1 DBall squat clean
5 Burpees over ball etc.

WOD Notes: This is a Coaches WOD! Guesses go in the cup on my desk. You should be able to get into the 5-6 rd of Dball squat cleans.

Assistance
GHD Sit-ups or Abmat – Tabata 10 rounds

4/23/2019 – WOD

Strength
Jerk (from rack) – 15 Min to Find a Heavy 5RM, 3RM, 1RM
—Your choice if you want to power/split

Conditioning (13 min cap)
Buy In: 40/30 Cal Row
10 Rounds
6 T2B (RX+ = 8)
5 Push Jerk 155/105#
Buy Out: 40/30 Cal Row

WOD Notes: PJ = 45-50% of max. T2B should be unbroken or very quick singles. T2B scale = toe through ring or knee above hips. You should be able to 35-50 sec/rd.

Assistance
AB Rollout on Rings – 4×15

4/22/2019 – WOD

Strength
a) Box Step-ups (front rack) – 4×12 (20/18″)
—focus on standing with one leg before putting other one down. Should feel challenging for 12.
b) One Arm High Pulls – 4×12

Conditioning
15 Min AMRAP
12 Back Squats 185/125#
9 Power Cleans 185/125#
6 Burpee Muscle-ups or 8 GI Janes

WOD Notes: Use same BB weight for BS/PC (please be aware of how you load bar, so you don’t break bumper plates). Use between 45-50% of BS (should be unbroken each rd). PC should be singles. You may use use the bar or ring for MU.

Assistance
Weighted Plank – 10 Rounds (30 sec on / 3o sec off)

4/20/2019 – WOD

Conditioning
20 Min AMRAP
10 Thrusters 155/105#
15 C2B Pull-ups
20 Lateral Burpees over Bar
25/20 Cal Row

WOD Notes: Goal is 4-5 rds. Thrusters should feel heavy but unbroken for 10 reps. Scale C2B to chin over bar or do 8-12 reps.

REMINDER: Rage is closed tomorrow for Easter Sunday!