Strength
Back Squat 1×5 (75%), 1×3 (85%), 3×1 (90-100%), 2×3 (85%)
Conditioning
5 Rounds For Time
5 Back Squats 225/155lb
6 Strict Chest To Bar Pull-ups
250m Run
WOD Notes: Weight for the WOD should be 60% of your 1RM. Racks will not be allowed unless you absolutely need one. No kipping is allowed for the pull-ups so choose a band that will challenge you for all 6 reps each round. Scaling is chin over bar.
Skill
10 Min To Work up to 90% of 1RM Snatch
Conditioning
12 Power Snatches 155/105lb (70-75% of 1RM)
Row 1k
9 Power Snatches 155/105lb
Run 800m
6 Power Snatches 175/115lb (80-85% of 1RM)
Air Dyne 2 miles
3 Power Snatches 175/115lb
100 Double Unders
Community Notes: Good luck to Chris, Candy, Stacey T, Melanie, Rachel, Mary, and Amy during the 5k Mud Run tomorrow!
The girls after the Mud Run!
Strength
Front Squat 1×5 (75%), 1×3 (85%), 3×1 (90-100%), 1×3 (85%), 2×5 (50% – Speed)
Conditioning
75 Burpees
50 Toes To Bar
*1 Squat Clean 205/115lb at the top of every minute
WOD Notes: Squat clean weight is 70% of 1RM. Scaling for Toes to Bar are weighted leg raises with med ball or hanging knee raises. You may partition the burpees & toes to bar as you like.
Strength
12 Min To Find 1RM Push/Split Jerk
Conditioning
4 Rounds For Total Reps (1 min at each station)
Shoulder To Overhead 135/95lb
Pull-ups
Sit-ups
Air Dyne (Calories)
—Rest 1 minute
WOD Notes: No rack will be used for the shoulder to overhead in the workout. Weight used should be about 50-55% of your 1RM.
Strength
Deadlift 1×5 (70%), 1×2 (80%), 4×1 (Work up to a new 1RM), 2×5 (65% for speed)
Conditioning
200 Double Unders
75 Wall Balls 20/14lb
1 Mile Run
Midline
3x ME L-Sit, GHD Hold, Banded Oblique, Weighted Plank
WOD Notes: Scaling for double unders is 500 Singles. The run will begin by running down to the end of the parking lot. Make sure you hit proper squat depth on the wall balls and “no rep” yourself if you don’t hit the target height.
6pm class working on wall balls!
Strength
Bench Press 1×5 (70%), 1×3 (80%), 1×2 (90%), 3×1 (Find 1RM), 2×3 (90%)
Conditioning
5 Rounds For Total Working Time
1 Rope Climb 20′
15 KB Swings 88/53lb
300m Row
—Rest 90 sec between Rounds
WOD Notes: This is an interval style WOD where each round must be performed all out, since there is built in rest time between each round. Scaling for the rope climbs are 15′ rope climbs, 5 up/downs, or 10 burpees. Do not save energy for the later rounds! Score is total time minus 6 minutes of rest time.
Jen Basilio on the KB Swings!
Strength
Back Squat 1×5 (75%), 1×3 (85%), 3×1 (90-100%), 1×3 (85%), 2×5 (50% – Speed)
Conditioning
6 Rounds For Time
5 Power Clean 205/125lb
10 Overhead Walking Lunges 45/35lb Plate
*4 Burpees at the top of every minute
WOD Notes: The WOD starts with 4 burpees. Weight used for the power clean is 75% of your 1RM.
***4pm classes on Tuesday & Thursday have been added to the schedule.
Community Notes: Rage Summer Pool Party & Games Celebration is July 13th 3:00 – ?
Where: The Jones Household
Address: 2679 Romig Rd, Gilbertsville
Conditioning
10 Box Jumps 33/24″
20 Thrusters 115/75lb (46% of 1RM)
30 Burpees
Run 800m w/ 20/14lb med ball
30 Burpees
20 Thrusters 115/75lb (46% of 1RM)
10 Box Jumps 33/24″
Strength
Front Squat 5×3 (80%)
Conditioning
3 Rounds For Time
10 Power Snatch 135/95lb
Row 400m
WOD Notes: Snatch weight should be 65% of your 1RM Power Snatch. Make sure to lower hips (when lowering bar to the ground) if you decide to touch & go some of your reps.
Strength
3x ME Strict Weighted/Banded Pull-ups (choose weight/band that will limit you to 6-8 reps)
Conditioning
3 Rounds For Time
20 Pull-ups
20 Burpees
Run 400m
Midline
3x ME L-Sit, GHD Hold, Banded Oblique Hold, Plank
WOD Notes: If weather is bad, row 400m/Bike 1/2 mile each round. I will be adding a 4pm class to the schedule on tues/thurs next week.
Jackie & Tina
