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12/27/2022 – WOD

Strength
a) Deadlift – 2×1, 3×3, 3×5 @ 90/80/75%+
b) Bench Press – 2×1, 3×3, 3×5 @ 90/80/75%+
—You will have a 20 Minute clock to get all these working sets done. Try to work up to a heavy single for both in 10 min or less (doesn’t have to be a PR, cut it off if you start to lose form). Partner up with 1-2 people to limit the # of weights that are out.

Conditioning
18 Min AMRAP
20/16 Cal Row
15 Push-ups (Hands on 70/50# DB’s)
10 (Weighted Burpee + 1 DL) 70/50# DB’s
2 Rope Climbs 15ft  (RX+ = 18-20ft)

WOD Notes: Goal is 4+ rds. You may do knee or banded push-ups if regular push-ups are too difficult. DB’s should be much heavier than what you normally use for devil presses. You will do a burpee with DB’s in hands + 1 touch n go DL (1 head hits floor). RC sub = 12 Strict Pull-ups, 20 Ring Rows, or 5 Heavy Pulleys/Rd.

Assistance
a) Santa Belly Abs (Week 4 – Day #2): Banded Hollow Rocks: 6 Sets Max Effort. Rest 1 minute in between.
b) One Arm High Pulls – 4×12 (each arm)

12/26/2022 – WOD

Strength
a) Back Squat – 2×6, 2×4, 2×2, 1×1 @ (80/85/90/95%)
b) Straight Arm Lat Pulldown – 5×8 (slow eccentric)
—Superset a/b every 3 minutes

Conditioning
5 RFT
9 Box Jumps (high) 33/27″
15 Hang DB Curls 50/35#
18/15 Cal Ski

WOD Notes: Goal is 13-17 min. Try to stack a weight on a box to make it a little higher than you’re used to. You must stand up on top of the box to finish rep. Pick DB’s that you can go 15 reps unbroken with each rd. 

Assistance
a) Santa Belly Abs (Week 4 – Day #1) Weighted Plank – 10 Sets: 30 sec on / 30 sec off (heaviest you’ve ever done)
b) Tibilias Raises – 3×25 (either use Tib Bar (10-20#) or the wall)

12/24/2022 – Xmas Eve WOD

Conditioning
Rage 2022 – “12 Days of Christmas”
1 Muscle-up, 1 Pull-over, or 1 GI Jane
2 Wall Walks
3 Power Snatches 135/95#
4 Front Rack Lunges 135/95#
5 Hang Power Cleans 135/95#
6 Lateral Burpees over Bar
7 DB Deadlifts 45/35# DB’s
8 DB Thrusters 45/35# DB’s
9 Hang (2) Arm DB Snatches 45/35# DB’s
10 GHD Sit-ups or T2B or Weighted Sit-ups
11 C2B Pull-ups
1200 meters (C2 Bike, Assault Bike, Row, 800m Air Runner, 600ft Versa)

WOD Notes: Goal is sub 50 minutes. The workout is completed like the song is sung. 1. 2-1. 3-2-1. 4-3-2-1. You may have to partner up on the DB portion if you don’t have a set for yourself. When you get to Day 12, try to stay out of the way as much as possible. First choice is the C2 Bike, since that will take the shortest amount of time (under 3 min). I would avoid skiing if possible since a lot of this WOD has upper body in it.

12/22/2022 – WOD

Strength
a) Hex/Trap Bar Deadlift – 5×5 @ 75%+
b) Dips (bar/ring) – 5×8
—Superset a/b every 3 minutes

Conditioning
12 Min Max Cal Row
***Every 3 Min x 4 Sets, starting at 0:00 do:
12 Push Press (increasing)
15 T2B

WOD Notes: Goal is to have about 2 minutes each round to row. I’d recommend changing weights as soon as you’re finished your 12 reps each rd. Start @ 65% & increase each rd to where you have to break up the last 2 sets, but should be able to go unbroken the first 2 sets. 

Assistance
a) Week #3 / Day #4 “Santa Abs” – Weighted Side Plank (plate on hip) – 4×30 sec each side
b) DB Reverse Flies – 4×15 (pause & control eccentric)

12/21/2022 – WOD

Strength
Pwr Clean + Hang Pwr Clean + Front Squat + Jerk – 1 Set Every 1:30 x 7
—Start at 65% & work up to a heavy complex

Conditioning
3 RFT
25 Bar Facing Burpees
8 Strict Pull-ups
10 Power Cleans 205/135#
8 Strict Pull-ups
25 Wall Balls 20/14# to 10ft

WOD Notes: Goal is 15-18 min. Try to jump over bar for the burpees, but if you can’t you may step over. Pu sub = Banded or heavy lat pulldowns (pulley). PC = 70% (singles that take about 45-60 sec). WB should be done in 1-2 sets.

Assistance
a) Week #3 / Day #3 “Santa Abs” – GHD or Weighted Sit-ups – 5×20 (rest 45 sec between)
b) 8 DB Lateral Raises + 8 Front Raises – 4 Sets (2 sec eccentric)

12/20/2022 – WOD

Strength
a) DB Shoulder Press – 5×8 (heavy)
b) Barbell Bent-over Rows – 5×8 (heavy)
c) Tibialis Raises – 4×20
—Superset a/b/c every 4 minutes. Use (2) DB’s for the part (a). For part b, keep back tight/parallel as you pull elbows back & bar to your sternum. For part c, stand with back/hips to the wall & feet 1-2ft from the wall & pull you toes off the floor & pause each rep. 

Conditioning
18 Min AMRAP w/ Partner
60/50 Cal Assault Bike
20 Dball/Bag Over Shoulder 150/100#
20 Laps Dball/Bag Bear Hug Carry 150/100# (partner hangs from PU bar)

WOD Notes: Goal is 3 rounds (will be tough but doable if you push the bike). You may break up the work anyway you’d like. For the Dball/bag carry, partner A will hang from a pull-up bar, while partner B walks 5 laps. You will do this 2x each. 1 lap = 4 mats. If you drop from pull-up bar, partner must drop the ball and vice versa. 

Assistance
a) Santa Belly Abs (Week 3 – Day #2): Hollow Rocks: 8 Sets: 45 Sec on / 45 Sec off
b) California Press – 4×8 (overload triceps by just doing the eccentric (lowering) portion, then press back up using a bench press & repeat for 8 reps).

12/19/2022 – WOD

Strength
a) 4 Back Squat + 8 FR Lunges – 4 Sets @ 80% BS / 50-55% for lunges
b) DB Pull-over – 4×10 (control eccentric – lower as far as lats allow)
—Superset a/b every 3:30. After 4 BS, re-rack bar, take weight off, & immediately go into your 8 Lunges.

Conditioning
15 Min AMRAP
30 Double Unders
10 Hang DB Snatch (1 arm) 70/50#
10/9 Cal Ski

WOD Notes: Goal is 7+ rds. You may break up the Hang DB Snatches anyway you’d like, just make sure to do same amount with each arm. DU sub = 30 lateral hops over line or 50 singles. 

Assistance
a) Santa Belly Abs (Week 3 – Day #1) Weighted Plank – 5 Sets: 1 min on / 1 min off (same as last wk)
b) DB Bicep Curls – 4×12 at same time. Last set overload with heavier weight (use hips) and focus on slow eccentric.

Announcement
—Rage “12 Days of Christmas” WOD is this Saturday. Classes are 7am & 8:30am! We’ll take a group picture in between the 2 classes, so if you’re coming to the 8:30am class try to arrive 15 minutes early.

12/17/2022 – WOD

Conditioning
100 Clean n Jerk For Time w/ Partner (increase every 20 reps)
***Every 7 Min x 5 sets, starting at 0:00 do:
30 GI Janes (work at same time)
60/50 Cal Row

WOD Notes: Goal is sub 35 min. M: 155/175/195/215/235#, F: 105/115/130/145/155#. Weights should be 55/60/65/70/75% by rd. Should start to get difficult by round 4 where you should be taking a few extra secs between reps. GI Janes – choose bar above your reach if you can do a strict pu. 

12/15/2022 – WOD

Strength
a) 5 (3 Push Jerks + 30ft OH Carry) @ 80%+
b) Barbell Hip Thrusts – 4×12 (Heavy – Pause each rep)
—Superset a/b every 4 minutes. Face away from the wall for the jerks, so you can walk forward for OH Carry. Try to walk all the way to the bikes/ski ergs. Walk slowly & under control. Focus on locking elbows & spreading bar as you walk. Partner up with someone for both movements. 

Conditioning
For Time
10-1 Thrusters 115/75#
1-10 T2B
***Complete 1 set of 300ft on Versaclimber at some point during the WOD. 

WOD Notes: Goal is 6-10 minutes. Thrusters should be unbroken each rd & feel relatively light. T2B sub = T2R, hanging knee raises, or V-ups. Some will have to start WOD on the versa.

Assistance
a) Week #2 / Day #4 “Santa Abs” – Weighted Side Plank (plate on hip) – 4×45 sec each side
b) DB Bent-over Rows – 4×10 (heavy) + 1×8 (light – pause each rep for 5 sec)

12/14/2022 – WOD

Strength
Power Clean + Hang Sq Clean – 1 Set Every 1:15 x 10 Sets
—Start @ 70% & work up to 85%+ by the end.

Conditioning
7 RFT
7 Deadlifts @ 65%
1 Rope Climb 20ft
14/10 Cal Ski

WOD Notes: Goal is 13-17 min. RX = 65% for this WOD, which is based on 315/205#. You should be able to do DL in 1-2 sets each rd & should feel moderately heavy. RC sub = 2 up downs/heavy pulleys or 8 RR.

Assistance
a) Week #2 / Day #3 “Santa Abs” – GHD or Weighted Sit-ups – 6×15 (rest 30 sec between)
b) 6 DB Lateral Raises + 6 Front Raises – 5 Sets (1 sec pause + 2 sec eccentric)