Strength
Weighted Wide Grip Strict Pull-ups – 4x Max Effort
—Choose a weight/band that limits you to 8-10 reps. Rest 2 min between sets
Conditioning
For Time
40 Burpees
5 Rope Climbs 15′
Row 1600m
5 Rope Climbs 15′
40 Burpees
WOD Notes: Scaling for rope climbs are 3 up/downs, 1 sled pull, or 8 ring rows each rope climb.
Tim flying around on the rope monkey-style!
Strength
Back Squat 1×5 (70%), 1×3 (80%), 1×2 (90%), 3×1 (95-100%), 2×3 (90%)
—Work up to a heavy 1RM
Conditioning
12 Min AMRAP
3 Bear Complex 185/115lb
9 Lateral Box Jump Overs 24/20″
15 Sit-ups (weighted)
WOD Notes: Weight for the bear complex (75% of thruster) should get heavy as the workout progresses. You may squat clean thruster each rep if you’d like.
Reminder: Functional Movement Screening starts @ 5pm tonight. Please try to arrive a few minutes early & do your best not to cancel your appointment as we have a lot more Ragers interested. I will email appointment list tomorrow morning.
Ragers at the Kyle Pagerly Memorial 5K Run!
Ross (Scary guy in the corner) with the gold medal in his first Oly lifting Competition!
Conditioning
Complete for time (in any order)
25 Tire Flips 400/350lb
75 GI Janes
250m Farmers Carry 70/53 KB
Run 2 Miles
Reminder: Monday Oct 7th – Functional Movement Screening starts @ 5pm and will go until about 8pm. Sign-up sheet will be @ Rage this week. This is free to all Rage members!
***Good luck to Ross competing in his first Oly Meet at CF Center City on Sunday!
Tina G. – Did WOD today by herself today during open gym…poor baby 🙁
Strength
Narrow Grip Bench Press 5×3
—Start at 80% & work up to a heavy 3RM
Conditioning
Buy In: Bike 1 Mile
4 Rounds
3 (1 Pwr Snatch + 1 Hang Pwr Snatch) 155/105lb
15 Toes To Bar
Buy Out: Bike 1 Mile
WOD Notes: Weight for Pwr Snatch is 75% of 1RM. You must drop after each Hang Pwr Snatch & reset for each Pwr Snatch (from ground). You must complete both reps unbroken (hang on) each set. You may scale reps for T2B to 10-12 each round if 15 is too many.
Strength
Back Squat 6×2
—Start at 80% & work up to a heavy 2RM for at least 2 sets
Conditioning
5 Rounds For Time
1 Legless Rope Climb 15′
15 Wall Balls 20/14lb
—Rest 3 minutes
250m Sled Drag 90/45lb
Assistance
3×12 Weighted Back Extensions
WOD Notes: Scaling for legless rope climbs, are regular rope climbs 20′, 10 ring rows, or sled pull w/ arms only. Rx’d height for wall balls is 10′ for men & women.
Strength
Clean Complex – EMOM for 10 min (1 Squat Clean + 1 Hang Power Clean)
—Start @ 80% & work up to a heavy complex towards the end
Conditioning
5 Rounds For Total Working Time
5 Unbroken Power Cleans 225/155lb – (80%)
10 Bar Facing Burpees
300m Sprint Row
—Rest 2 minutes between rounds
WOD Notes: Score is total time minus 8 min of rest. Power cleans should be unbroken (touch n go), so make sure to hook grip! Each round must be an all out effort since there is 2 minutes of built-in rest. You may take an extra minute of rest if necessary to keep up the intensity of each round.
Reminder: Monday Oct 7th – Functional Movement Screening starts @ 5pm and will go until about 8pm. Sign-up sheet will be @ Rage this week. This is free to all Rage members!
Congrats to Kyle hitting a 270# PR clean! This was him warming up.
Strength
Press Complex – 5x (1 Press, 2 Push Press, 3 Push Jerk)
—Weight used is 95% of Strict Press. Use the PP & PJ as skill work.
Conditioning
2 Rounds For Time
15 HSPU 3″ Deficit
25 Deadlifts 205/125lb
100 Double Unders
800m Run
WOD Notes: Rx’d for HSPU are (2) 45lb plates each side surrounding ab mat. Scaling for HSPU are 15 push presses @ 60%. Deadlift weight is 45% (light). Scaling for 100 double unders are 250 singles.
Reminder: Monday Oct 7th – Functional Movement Screening starts @ 5pm and will go until about 8pm. Sign-up sheet will be @ Rage this week. This is free to all Rage members!
Shayne ripping through double unders!
Strength
Front Squat 4×5
—Start @ 75% & work up to a heavy 5RM
Conditioning
10 Rounds For Time
3 Strict C2B Pull-ups
6 OHS 115/75lb
9 KB Swings 53/35lb
Midline
4×25 Weighted Ab Mat Sit-ups
—Rest 1 min
WOD Notes: OHS weight should be 40% of OHS 1RM (light). Scaling for strict c2b pull-ups are chin over bar pull-ups. KB Swings are also supposed to be light to keep you moving, so make sure to transition fast between movements.
Announcement: Monday Oct 7th – Functional Movement Screening starts @ 5pm and will go until about 8pm. Sign-up sheet will be @ Rage this week. This is free to all Rage members!
Coach Dan practicing Handstand Walks
Conditioning
3 Power Snatches 165/105lb
5 Burpee Box Jumps 30/24″
400m Run
6 Power Snatches 165/105lb
10 Burpee Box Jumps 30/24″
400m Run
9 Power Snatches 165/105lb
15 Burpee Box Jumps 30/24″
400m Run
6 Power Snatches 165/105lb
10 Burpee Box Jumps 30/24″
400m Run
3 Power Snatches 165/105lb
5 Burpee Box Jumps 30/24″
400m Run
Congrats to Patrick, Seth, Cory, Brent, Jenn, & Fiorella on their first Spartan Race!
Strength
Back Squat – 5×3
—Start at 75% and work up to a 3RM
Conditioning
“Fran” – (Compare to 12/30/2012)
21-15-9
Thrusters 95/65lb
Pull-ups
Assistance
“Grip Test” – Max Laps Farmers Carry with 88/53lb KB
WOD Notes: If you missed the assistance work this week (Glute/Ham Raises), try to make it up today or tomorrow. Make sure to scale weight to finish under 8 minutes, as this WOD is designed to have a high power output. 5:30am & 5pm classes only today!
