Strength
Front Squat – 4 reps every 1:45 for 6 total sets
—Start @ 70%. Increase weight every set. Last set should be around 87%
Conditioning
Make-up/Skill Day!
Reminder: The Ring/Bar Muscle-up clinic is this Sunday at 12-2pm! Bar Mu starts at 12pm. Prerequisites are 4-5 Strict Pull-ups & 4-5 Strict Ring Dips. Sign-up sheets will be on the front desk as you walk into Rage! Cost = Free for Rage Members and $10 for Non-Rage Members.
Strength
2 Power Snatch + 2 Sq Snatch every 1:45 for 6 sets
—Start @ 70% of 1RM PS & work up to 87%
Conditioning
3 Min AMRAP
25 Russian KB Swings 88/70# (unbroken)
Row for Max Cals with remaining time left
—Rest 3 min between rounds. Repeat for total of 4 rounds.
WOD Notes: TD = 25-50 cal each 3 min amrap. DO NOT hold back on the rows! Approach each 3 min interval as an ALL OUT sprint! Record total calories for all 4 rounds.
EarthFed Muscle Protein & RX Bars stocked up!
Strength
2 Power Clean + 2 Sq Clean every 1:45 for 6 sets (touch n go)
—start @ 65% of Sq clean & work up to a heavy set
Conditioning
For Time
30 Thrusters 115/75#
30 C2B Pull-ups
Run 1 Mile
30 Thrusters 115/75#
30 C2B Pull-ups
WOD Notes: TD = 13-20 min. Thrusters should be light to where you can do them in 2 sets 1st round. Should be able to do them in 3×10 worst case scenario on the 2nd round. You may scale the Thruster/PU part by doing 3 rounds – 10 thruster + 10 PU (before & after run). Choose this option if you have a hard time stringing large sets of Pull-ups.
Reminder: The Ring/Bar Muscle-up clinic is this Sunday at 12-2pm! Prerequisites are 4-5 Strict Pull-ups & 4-5 Strict Ring Dips. Sign-up sheets will be on the front desk as you walk into Rage! Cost = Free for Rage Members and $10 for Non-Rage Members.
Andy B – Hitting triple extension!
Strength
Push Jerk (use rack) – 4 reps every 1:45 for 6 total sets
—Start @ 72%. All sets should be heavier than last week. Last set should be around 87%
Conditioning
27-21-15-9 reps of:
Power Clean 135/95#
Bar Facing Burpees
Extra Work
a) Strict Ring Dips – 4×8
b) Strict C2B Pull-ups – 4×8
c) Tabata AD Bike – Record total calories
WOD Notes: TD = 9-15 min. PC = 50% of 1RM PC (should be very light to where you can touch n go a lot of the reps). You must jump over the bar and land on 2 feet for the burpees!
Bob, Joe, Colleen
Strength
Back Squat – 4 reps every 1:45 for 6 total sets
—Start @ 70%. Increase weight every set. Last set should be around 87%
Conditioning
3 Rounds For Time
20 DB Snatches (alternating) 70/45#
20 DB Overhead Walking Lunges (One Arm) 70/45#
75 Double Unders
WOD Notes: TD = 9-13 min (15 min cap). DB should feel very light for the snatches. You may use a lighter weight for the lunges if necessary. You must switch arms after 10 reps for the lunges. DU scale = 40-50 DU or 150 singles.
Announcement: The Ring/Bar Muscle-up clinic is this Sunday! Prerequisites are 4-5 Strict Pull-ups & 4-5 Strict Ring Dips. Sign-up sheets will be on the front desk as you walk into Rage! Cost = Free for Rage Members and $10 for Non-Rage Members.
Tighe – Strengthening his lower back with the Reverse Hyper!
Open Gym: 12-2pm
Conditioning
Complete With a Partner For Time
60 Clean n Jerk 185/125#
30 Double Dutch Burpees
60 Power Snatches 135/95#
30 Double Dutch Burpees
60 Overhead Squats 135/95#
30 Double Dutch Burpees
150 Cal Bike AD (100 Cal Assault Bike)
WOD Notes: TD = 25-35 min. You may break up the work anyway you want. CnJ should be quick singles. Snatches can be touch n go for a few reps at a time. If you are using 105# please DO NOT load a 25# & 5# plate on a 45# bar as that will destroy the 25# plate over the course of a bunch of reps!! You will each be doing 30 burpees every set (so 90 total each person). Please put bumper plates back right away when you take them off for snatches so there aren’t weights everywhere. You may sub front squats for OHS, if mobility is limited. If a bike isn’t available you will row 125 cals with your partner.
Strength
a) Front Squat – 6 reps every 2 minutes for 10 min (6 sets total)
—Start @ 65%. Increase a little every set. Last set should be around 85%
b) RDL – 4×8 @ 60% of 1RM
Conditioning
Make-up/Skill Day!
Strength
3 Power Snatch + 2 Sq Snatch every 2 minutes for 6 sets
—Start @ 70% of 1RM PS & work up to 85%
Conditioning
15 Min AMRAP
30 Wall Balls 20/14# to 10/9ft
20 T2B
10 DB Burpee Ground to Overhead 45/35#
WOD Notes: TD = 3-5 rounds. T2B scale = 10-15 reps each round or 20 knee raises. Wall Balls & DB should feel light, so that you can move the whole time!
Tarah – working that OH position!
Strength
3 Power Clean + 2 Sq Clean every 2 min for 6 sets (touch n go)
—start @ 65% of Sq clean & work up to a heavy set
Conditioning
For Time
50 Double Unders
15 C2B Pull-ups
6 Laps DBall Carry on Shoulder 150/100#
100 Double Unders
20 C2B Pull-ups
8 Laps Dball Carry on Shoulder 150/100#
150 Double Unders
25 C2B Pull-ups
10 Laps Dball Carry on Shoulder 150/100#
WOD Notes: TD = 10-16 min. DU scale = cut reps in half or 2x singles. C2B scale = chin over bar or kneeling assisted pull-ups. 1 lap = 6 mats for the Dball Carry. You must drop Dball and switch shoulders after the 3rd lap (1st rd), 4th lap (2nd rd), 5th lap (3rd rd)
Dan J – elevated ring rows!
