Strength
Front Squat – (pause – hold bottom for 1 sec) – 5×5
—Week 1. Start @ 70% & work up to a heavy 5 rep
Conditioning
Make-Up Day! You can also use this time to work on any skills you want to improve. If you didn’t miss a day this week you can do this (except for 5:30am class since it will be too cold).
12 Min EMOM
ODD = 1 Lap Heavy Prowler Push (should take 12-15 sec) or 20 sec Air Dyne all out!
EVEN = 5 Tire Flips 
Strength
Bench Press – 4×7 (heavy for all 4 sets)
Conditioning
10 Min AMRAP
5 Deadlifts 275/185#
10 C2B Pull-ups
12 HR Push-ups
30 Double Unders
WOD Notes: DL weight is 60% of 1RM. You may scale C2B to chin over bar. Try to stay as rigid as possible for the push-ups (no snaking). Scaling for DU are 60 singles. Aim for 5+ rounds. Record score as total reps (each round is 57 reps). 
Bill repping out 80# DB
Strength
1 Full Snatch + 1 Below the Knee – 1 every 90 sec for 9 minutes
—7 total sets. All sets @ 75%+. Work up to heavy complex.
Conditioning
20 Min AMRAP
30 Wall Balls 20/14#
20 Burpees
10 Hang Power Snatch (75% of 1RM)
Assistance
Snatch Grip RDL – 4×6 @ 115% of snatch
WOD Notes: HPS weight is 75% of 1RM (should have to break up into 2 sets). Rx’d for WB are 10ft for both men & women. Goal is to get 4+ rounds. Record score as total reps.
Strength
Pwr Clean + Sq Clean + Push Jerk + Split Jerk – 1 Every 2 minutes for 10 minutes
—6 Total sets. Start @ 75% of 1RM CnJ & work up to a heavy complex
Conditioning
3 Rounds (interval style)
10 Power Cleans (75% of 1RM)
12 HSPU (7/4″ Deficit)
250m Sled Drag 100/50#
—Rest 2 minutes between rounds
WOD Notes: Rx’d for HSPU is (3) 45# plates on each side of abmat & (2) for women. You may scale the deficit or you can do 15 DB Push Presses each round (make it challenging for 15 reps unbroken). Each round is 95% effort, so make sure to push the intensity each round (under 5 min/rd). Try to run with the sled or walk very fast, since you have 2 min of rest between rounds. Subtract 4 minutes from your time. Load 100# plates on the sled for the men.
Strength
Back Squat (pause – hold bottom for 1 sec) – 5×5
—Start @ 70% & work up to a heavy 5 rep
Conditioning
For Time
20 DB Snatches (alternating) 80/50#
40 Cal Row
60 Pistols
40 Cal Row
20 DB Snatches (alternating) 80/50#
Midline
4×45 sec (weighted Plank – heavy)
WOD Notes: TD = 9-14 minutes. DB Snatch is fairly light to where you can get through 20 reps within 90 sec the 1st rd. Scaling for pistols are walking lunges. 
Rage Sunday Track Crew!
Conditioning
4 Rounds For Time
8 Power Snatches 175/115#
16 Burpee Box Jumps 24/20″
Run 400m
WOD Notes: PS weight is 77% of 1RM PS. You don’t have to jump over box for the burpee box jumps. Time Domain for this WOD is 16-22 minutes.
***Good luck to those competing in the Festivus Games @ CF South Philly. Eric & Ross are also competing in a weightlifting meet @ CF Generation! 
Rage crew @ the Festivus Games
Strength
Front Squat – Work up to a heavy 1RM (95%+), then 3×3 @ 85%
Conditioning
3 Rounds For Time
5 Bear Complex 165/105#
2 Rope Climbs 20ft
WOD Notes: Time domain for this WOD is 6-10 minutes. BC is around 55-60% of your CnJ max. Scaling for RC are pulling sled with arms only for 2 laps or 12 Strict Pull-ups each round. 
Strength
Bench Press – Work up to a 1RM, then 4×3 @ 85%+
Conditioning
5 Rounds For Time
15 Burpees
12 C2B Pull-ups
15 KB Swings 70/53#
*Parking Lot KB carry after each round
WOD Notes: Time domain is 12-18 min. You may scale C2B to chin over bar pull-ups. Perform KB Swings in the front by the whiteboards. You must go right from the KB swings to the parking lot run without putting KB down. You will run down the parking lot around the corner until you reach the end of the building them turnaround and come back in. I would recommend carrying the KB on your shoulder (please do not drop KB outside on the pavement).
Matt “Superman” carrying the 70# KB
Strength
Snatch – 15 Min to work up to a heavy single (95%+)
—beginners will stay light & work on technique
Conditioning
15 Min AMRAP
50 Double Unders
25 Wall Balls 20/14#
15 T2B
***Score is total reps
Assistance
3×12 Glute Ham Raises
WOD Notes: Scaling for DU = 100 singles (count it as 50 reps). WB target is 10ft for men & women. Scaling for T2B is 30 sit-ups each round. Goal is to get anywhere from 4-6 rounds.
Reminder: About Time Supplement Sign-up sheet is on my desk. If you already emailed me what you want, I marked you down.
Vinny – looking good doing OHS!
Strength
Clean n Jerk – 7×1
—Start @ 75% & work up to a heavy single (95%+)
Conditioning
6 Rounds (interval style)
4 Strict Ring Muscle-Ups
5 Hang Power Cleans 225/155#
20 Cal Row
—Rest 1 minute between rounds
Midline/Assistance
a) Tabata Ski Erg For Total Calories
b) 3x ME Weighted Planks (100/45#)
WOD Notes: HPC weight is 75-80% of 1RM. Scaling for MU are kipping MU or you can scale them to 2 each round. The 2nd option is to do 10 ring rows / 10 burpees. 3rd option is 12 slam balls. Each round is 95%+ effort, since there is rest between each round. Each round should take between 2-3 minutes. Subtract 5 minutes from your time when you finish.
3pm “Open gym” – Guys quick getting their pump on before the 4pm class
