Category Archives: WOD

12/18/2019 – WOD

Strength
3 Position Snatch – Above Knee + Below Knee + Ground (6 sets @ 70%+)
—One set every 90 sec for 1st 3, then One set every 2 min for last 3. Try to go heavier than last wk.

Conditioning
6-12-18 Reps of:
Power Snatches @ 80%- (decrease each rd)
GI Janes  (Rx+ = Burpee MU)
*80 Double Unders between each round

WOD Notes: Snatches should feel heavy for rd of 6 then get lighter for rds 12/18. Rd of 12 should be quick singles and rd of 18 do some touch n go reps. You may scale burpee MU to 3/6/9 by round but still do same number of burpees. DU scale = 40-50 DU or 160 singles.

Assistance
a) GHD Sit-ups – 5×25
b) DB Skull Crushers – 4×12

12/17/2019 – WOD

Strength
Every 3 min x 5 sets
a) RDL: 6 Reps @ 67-72% (little heavier than last wk)
b) One Arm Shoulder Press: 8 reps/arm

Conditioning
10 RFT (with a partner)
6 Push Jerks @ 65%+ (increase each rd)
12 Russian Swings 88/70# 
18/15 Cal Row

WOD Notes: Each partner will do 5 rds. Each rd should be under 2 minutes! One partner will do an entire rd, while the other rests. Goal is to increase weight each rd & try to make the last set really challenging but unbroken. 

Assistance
Hollow Rocks – Tabata 10 rounds

12/16/2019 – WOD

Strength
Every 3 min x 4 sets
a) Back Squat – 7 reps @ 70-75% (heavier than last wk)
b) Strict Pull-ups (close-grip) – 8-10 reps

Conditioning (15 min cap)
3 RFT
30 Wall Balls 20/14# to 10ft  (RX+ = 30/20# to 10ft)
300ft Dball/Sandbag Carry (shoulder) 125/80#
30/25 Cal Ski

WOD Notes: WB should be done in 1-3 sets/rd. If you break them up in sets of 10, look at the clock & rest no more than 15 sec between. Carry = 5 mats x 10 times. 

Assistance
a) Weighted Plank – 5 sets: 1 min on / 1 min off
b) DB Bicep Curls – 4×10 + 50ft gunwalk

12/14/2019 – WOD

Conditioning (35 min cap)
For Time (with a partner)
60 Snatches (2 arms) 50/35# DB’s
80 DB Squats 50/35# (2)
12 Wall Climbs (RX+ = 200ft HS Walk)
200/160 Cal Row
12 Wall Climbs (RX+ = 200ft HS Walk)
80 DB Squats 50/35# (2)
60 Snatches (2 arms) 50/35# DB

WOD Notes: This workout is “you go, I go” interval style. Make sure transitions are fast and you are rowing at 90%+ effort. You may break up the work as needed.

Announcements:
1) Rage Holiday Party is tonight at 7pm. All are welcome!
2) No Open Gym this Sunday!
3) “12 Days of Christmas” WOD is Saturday 12/21

12/13/2019 – WOD

Strength/Conditioning
Make-up/Skill Day!

Announcements
1) Rage Holiday Party is this Saturday at 7pm @ the Levine’s! Food Sign-up is at Rage on the Whiteboard!
2) No Open Gym Sunday
3) “12 Days Of Christmas” WOD is Saturday 12/21!

12/12/2019 – WOD

Strength
3 Position Clean (full) – Floor + Low Hang + Hang – 6 sets @ 65%+
—One set every 90 sec for 1st 3, then One set every 2 min for last 3. Try to go heavier than last wk.

Conditioning
7 Min AMRAP Ladder
1 Burpee Box Jump Over 24/20″
1 Dball Over Shoulder 125/80#
2 Burpee Box Jump Overs 24/20″
2 Dball Over Shoulder 125/80#
3 Burpee Box Jump Overs 24/20″
3 Dball Over Shoulder 125/80#
***Continue Pattern until 7 Minutes it up. Score = total reps
—Rest 3-5 minutes then:
1 Min VersaClimber for Max Feet

WOD Notes: Goal is to get to the round of 8+. Use a lower box if 24/20″ is too high and jump. No stepping up is allowed. 

Assistance
a) Banded Leg Curls – 4×15 (each leg) (Advanced = GHR – 4×15)
-Lay on a bench. Attach band to the rig & get tension on it. Bring heel to butt
b) L-Sit/Tuck (Pegboard) – Accumulate 4 min

Announcement: No Open Gym this Sunday!

12/11/2019 – WOD

Strength
3 Position Snatch – Floor + Below Knee + Above Knee – 6 sets @ 70%+
—One set every 90 sec for 1st 3, then One set every 2 min for last 3. Try to go heavier than last wk.

Conditioning (17 min cap)
For Time
40/32 Cal Assault Bike
30 T2B
50 Thrusters 75/55#  (RX+ = 95/65#)
30 T2B
40/32 Cal Assault Bike

WOD Notes: Bike should take 2-2:30 each rd at the most. You should be able to sprint fast the first rd of it. T2B sub = 15-20 reps, 30 toe through ring, or leg raises against rig. Thrusters should feel light to where you can do 5×10 with 15-20 sec rest between.

Assistance
a) Weighted Sit-ups – 4×25
b) DB Bicep Curls – 4×12 (2 at the same time)

12/10/2019 – WOD

Strength
Every 3 Min x 5 Sets
a) RDL – 7 Reps @ 65-70% (little heavier than last wk)
b) DB Shoulder Press – 8 Reps

Conditioning
2 Min AMRAP x 10 (with a partner)
5 Power Clean @ 75%+ (increase each rd)
10 C2B Pull-ups   (RX+ = 5-6 Bar MU)
Max Cal Ski

WOD Notes: Score = total cals. You should have 45-60 sec each round on the ski erg. C2B sub = chin over bar or banded strict pu. You need to get these done in 30 sec or less!

Assistance
Hollow Rocks – 6 sets: 45 sec on / 45 sec off

12/9/2019 – WOD

Strength
Every 3 Min x 4 Sets
a) Back Squat – 8 reps @ 65-72% (heavier than last wk)
b) DB Bench Press – 10 Reps (slow tempo on last rep – heavy)

Conditioning (16 min cap)
5 RFT
50 Double Unders
12 Bulgarian Split Squats 50/35# DB’s (6L + 6R)
15 Burpees

WOD Notes: You don’t have to jump for the burpees. Both DB’s should be on shoulders for split squats & elevate foot back on a bench. DU sub = 25 DU or 100 singles. 

Assistance
a) Weighted Plank – 6 sets: 45 sec on / 45 sec off
b) DB Reverse Flies – 4×15 (pause at the top + slow eccentric)

12/7/2019 – WOD

Conditioning
15 Min AMRAP (w/ a partner)
30 Power Snatches 155/105#
80 Wall Balls 30/20# to 10/9ft
6 Rope Climbs 20ft
—Rest 3 minutes
12 Min Max Feet on Versaclimber (teams of 3)

WOD Notes: Goal is 2 rounds. PS should be 70% of max PS (quick singles, but shouldn’t feel too light). Alternate each rep on PS. Switch every 10 reps on WB (should feel heavier than normal). RC Switch every rep. You may climb to 12-15ft if necessary. You will do 4 sets of 1 min on / 2 min off of the versaclimber.