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5/23/2023 – WOD

Strength “18 Min Clock”
a) Jerk (rack) – 5×3 @ 82%+ (build to heavy set of 3)
b) Hamstring Work – 5×8 (GHR or Sliders) 
c) Strict Press – 2×10-12 @ 70%
—Superset a/b every 3 minutes. Do part (c) immediately after.

Conditioning
18 Min AMRAP w/ Partner
30/24 Cal Ski
30 Box Jump Overs 24/20″
30 Push Press (increasing)

WOD Notes: Goal is 4 rds (4:30/rd). This entire WOD is “you go, I go”. PP = (m: 145/155/165/175#, f: 93/103/113/123#). I’d recommend doing 5 at a time for the PP for the heavier sets. Start @ 55% of PP for your first weight. You can break up the work anyway you’d like.

Assistance
a) Hollow Rocks – 4 Sets: 1 Min on / 1 Min off (Advanced = weighted)
b) DB Reverse Flies (incline bench) – 4×15 (slow eccentric)

5/22/2023 – WOD

Strength
a) Back Squat – 5×6 (pause reps 2,4,6,) @ 75%+ (heavier than last wk)
b) Face Pulls (rope pulley) – 5×8 (use little heavier than last wk – control eccentric)
—Superset a/b every 3:30. Pause for at least 1 sec.

Conditioning
For Time
800m Run
15 Power Snatches 135/95#  (RX+ = 155/105#)
10 Rounds of “Cindy”
15 Power Snatches 135/95#  (RX+ = 155/105#)
800m Run

WOD Notes: Goal is sub 20 minutes. This will be the last day of “Murph” prep as far as programming these movements. The programming we do at Rage year round should’ve already hopefully prepared you for it! 800m Run should take no more than 4 minutes each time & the 15 snatches less than 2 minutes. Try to one round of “cindy” every minute. Cindy = 5 PU + 10 Pushup + 15 Air Squats.

Assistance
a) Weighted Plank – 5 Sets: 1 Min on /1 Min off
b) Strict Pull-ups – 5-7 Reps Every 90 Sec x 5 Sets (advanced = weighted)
—Try to do 1 more rep than you did last wk for the PU.

5/20/2023 – WOD

Conditioning
30 Min AMRAP w/ Partner
60/50 Cal Assault Bike
4 (8 GI Janes + 100 Yard Sandbag Carry 125/90#)
30 Thrusters 155/105#
***You must complete 20/10 partner Tire flips (in a row) at some point in the workout

WOD Notes: Goal is 3+ Rds. Partner A will do the 8 GI Janes while Partner B Sandbag Carries. ODD RD = bear hug. EVEN RD = Shoulder. Thrusters should be done in sets of 5 & feel moderately heavy. Tire flips should take no more than 2:30-3 minutes.

5/19/2023 – WOD

Strength
a) Back Squat – 4×4 @ 82% (Pause reps 2 & 4 – heavier than last Fri)
b) One Arm Farmers Carry – 3×75 Yards (75 yard each arm/set)
c) Seated DB (slight incline) Bicep Curls – 4×10
d) Dips (bar/ring) – 4×10
e) L-SIt (tuck) – 8×30 Sec Hold (rest as much in between – parallettes)

5/18/2023 – WOD

Strength
Snatch – Above Knee + Below Knee + Floor: 1 Set every 90 Sec x 8 Sets
—Stay between 65-75% & work on technique. You may work up to a heavy set at the end if you feel good

Conditioning
10 Min AMRAP Ladder
1 Wall Walk
3 T2B
4 Front Rack Lunges 165/115#
2 Wall Walks
6 T2B
6 Front Rack Lunges 165/115#
3 Wall Walks
9 T2B
8 Front Rack Lunges 165/115#
***Continue pattern for 10 minutes

WOD Notes: Goal is to get to the round of 6WW/18T2B/14FRL. FRL = 50% of Front squat (should be able to go unbroken but get difficult at round 10 & on). T2B sub = T2R, leg raises on incline bench, or weighted su.

Assistance
a) DB Seal Rows (slight incline) – 4×10 (heavy)
b) Trunk Rotations (cable) – 3×12 (each side)
c) Tibialis Raises – 4×15

5/17/2023 – WOD

Strength
a) Deadlift – 5×5 @ 75-80% (heavier than last wk)
b) DB Bench Press – 5×8 (heavy)
—Superset a/b every 3:30. No deficit on DL. Partner up for DL to save time on cleaning up.

Conditioning
For Time w/ Partner
Buy In: 400m Sled Drag 200/150#
3 Rounds:
6 Rounds of “Cindy”
20 Dball/Bag over Shoulder 150/115#
Buy Out: 400m Sled Drag 200/150#

WOD Notes: Goal is sub 24 minutes. This WOD is prep work for “Murph” even though it’s much less volume. Scale the Sled if you can’t alternate jog/walk with it (RX is heavy). I’d recommend using a belt around the waist as well. 1 Round of “Cindy” = 5 PU + 10 Push-ups + 15 Air Squats. You will work at the same time & do 3 rounds each/rd. DBall/Bag is supposed to be heavy.

Assistance
a) Tricep Pushdowns – 4×12 (bar pulley)
b) GHD Sit-ups – 2×35 + 2×15 (use weight for 2×15)

5/16/2023 – WOD

Strength “20 Min Clock”
a) Jerk (rack) – 5×4 @ 80%+ (build to heavy set of 4)
b) Hamstring Work – 4×10 (GHR or Sliders) 
c) Strict Press – 2×10 @ 75%
—Superset a/b every 3:30. Do part (c) immediately after.

Conditioning
2 Min AMRAP x 10 w/ Partner (interval style)
50 Double Unders 
7/6/5/4/3 (by rd) Clean n Jerk (increase)
Max Cal Ski

WOD Notes: Goal is to have 30-45 secs to SPRINT on the ski erg each rd! Score = total cals. There are no RX weights for this WOD, but shoot for 55/60/65/70/80% by rd. DU should take no more than 40 secs, so stick to certain # of reps each round or just do 40 secs of DU attempts. You may also do 50-70 singles or 100ft versa climber.

Assistance
a) Hollow Rocks – 6 Sets: 45 Sec on / 45 Sec off (Advanced = weighted)
b) DB Reverse Flies (incline bench) – 5×10 (slow eccentric)

5/15/2023 – WOD

Strength
a) Back Squat – 5×8 (pause reps 2,4,6,8) @ 70%+ (heavier than last wk)
b) Face Pulls (rope pulley) – 5×8 (use little heavier than last wk – control eccentric)
—Superset a/b every 4 minutes. Pause for at least 1 sec.

Conditioning
5 RFT
15 Hang DB Snatches (2 arm) 45/30#
12 Box Step-ups 20″ 45/30# DB’s
18/15 Cal Row

WOD Notes: Goal is 15-20 minutes. Hang DB snatches should be done in 1-2 sets every rd. Hold DB’s at the sides for the step-ups. You may use a lower box if necessary & use only (1) DB if (2) is too difficult.

Assistance
a) Weighted Plank – 8 Sets: 45 Sec on / 45 Sec off
b) Weighted Strict Pull-ups – 4-6 Reps E2MOM x 8 Sets or 5-7 Reps EMOM x 10 (no weight)
—Try to do 1 more rep than you did last wk for the PU.

5/13/2023 – WOD

Conditioning
Every 5 Minutes x 6 Rounds w/ Partner
250m Run
20 Double Dutch Burpees
4 Rope Climbs 15ft  (RX+ = legless)
12 Clusters (increase every 2 rds)

WOD Notes: Goal is to stay in the 5 minute interval for all 6 rds. Cluster RX weight = m: 165/185/205#, f: 115/125/135#. Use about 65/70/75% of your thruster/push press max. All (3) weights should be moderate to heavy by the end. RC sub = climb 10-12ft, 1 up/down per RC, or 5 Strict PU/RC. 

5/12/2023 – WOD

Strength
a) Back Squat – 3×5 @ 80% (Pause reps 1,3,5)
b) One Arm Farmers Carry – 3×100 Yards (50 yard each arm/set)
c) Seated DB (slight incline) Bicep Curls – 4×12
d) DB Skull Crushers – 4×12
e) L-SIt (tuck) – 6×30 Sec Hold (rest as much in between – parallettes)

Notes: Friday squat volume will be much lower than Mondays, but should be heavier. The reps next week will be 8 on Monday & 4 on Friday. The other assistance work is meant to fill in the gaps that were missed during the week. You may also make-up any of the other assistance work if you missed it.