Strength
a) Clean – 5×3 @ 80%+
b) DB Bench Press – 5×10
—Superset a/b every 3 minutes. Try to squat one of the cleans.
Conditioning
15 Min AMRAP
15/12 Cal Ski
12 T2B (RX+ = 15)
15 Russian KB Swings 88/70#
WOD Notes: Goal is 5+ rds. Swings should be heavy & unbroken! Focus on hinging & using hips (don’t squat your swings).
Assistance
a) GHD Sit-ups – 10×10 (rest 30 sec between)
b) DB Reverse Flies – 4×15
Strength
a) Push Press – 5×7 @ 72% (heavier than last wk)
b) One Arm Farmers Carry – 3x75m (each arm – heavier than last wk)
—You will do your FC after set 1,3,5 of PP. 75m = across the street to where parking lot meets road, back into Rage. You will do it with the (R) arm then the (L) arm each set.
Conditioning
“Quarterfinal WOD #5 – For Time”
9-6-3 Reps of:
Power Snatch 185/135#
Burpee Box Jump Overs 30/24″
—rest 2 minutes
12-9-6 Reps of:
Power Snatch 115/75#
Bar Facing Burpees
—rest 2 minutes
800m Run
WOD Notes: Use around 80% & 50% of PS for each part. PS should feel heavy the first part & much lighter the 2nd part to where you can touch n go a bunch of the reps. Goal is sub 5 min for both parts. You can do step-ups if necessary. Run sub = 500ft versa.
Assistance
a) Hollow Rock/Hold – Tabata 10 Rounds (alternate between them)
b) DB Skull Crushers – 4×12 (heavy)
Strength
a) Back Squat – 4×8 @ 75%+ (heavier than last wk’s 10 rep)
b) Turkish Get-ups – 4×1 each arm (heavy)
—Superset a/b every 3 minutes. Work up to a heavy turkish get-up for 1 rep each side. You must stand up & lay back down.
Conditioning
Quarterfinal WOD #3 – For Time
120 Wall Balls 20/14# to 10/9ft
120 Cal Row
WOD Notes: There was a 15 min cap for this WOD, so the goal is to get under that. WB should be done in large sets if possible, but you could always break up into sets of 10-15 with really short breaks. Calories are the same for women!
Assistance
a) Weighted Plank – 6 sets: 45 sec on / 45 sec off
b) DB Bicep Curls – 5×10 (heavy)
Conditioning
30 Min AMRAP w/ a partner
100/80 Cal Assault Bike
10 Rope Climbs 15ft (RX+ = 20ft)
50 Thrusters 135/95# (RX+ = 165/115#)
WOD Notes: Goal is to finish the 3rd round of the bike. The entire WOD is “you go, I go” & you may break up the work anyway you’d like so that both partners get a good workout in! RC sub = 50 Strict Pull-ups/Ring Rows or 20 Heavy Pulleys. Thrusters should feel heavy to where you have to break them up into sets of 5.
Strength
a) Front Rack Lunges – 5×10 @ 45-50% of BS
b) DB Bent-over Rows – 5×10 (each arm)
—Superset a/b every 3 minutes
Conditioning
4 Rounds (interval style)
10 Deadlifts (Rd 1&2 = 65%, Rd 3&4 = 70%)
15 Bar Facing Burpees
400m Run
—Rest 90 sec between rounds
WOD Notes: Goal is 3-3:30/rd. You should be able to do DL in 1-2 sets every rd, but should feel somewhat challenging. You may do singles if you can’t maintain good form. Try to push the pace on the run since you have rest after each round!
Assistance
a) GHR (GHD) – 4×15 or start from the top and lower yourself down slow (4×8)
b) Side Plank – 3×60 Sec (each side – weighted on hip – heavier than last wk)
Strength
Snatch – 1 Every 30 Sec x 20 Sets (20 reps)
—First 10 reps = 70%. 2nd 10 reps = 75%
Conditioning
15 Min AMRAP
15 DB Snatches (2 arm) 50/35#
15 T2B
20/15 Cal Row
WOD Notes: Goal is 5 rounds. You should be able to do snatches in 2 sets each rd. T2B sub = sit-ups, v-ups, or T2R.
Assistance
a) BB Bicep Curls + Skull Crushers – 4×12 (each)
b) Weighted Sit-ups – 10×15 (20 sec rest between)
Strength
a) Push Press – 5×8 @ 70%
b) One Arm Farmers Carry – 3x100m (each arm)
—You will do your FC after set 1,3,5 of PP. 100m = across the street & back into Rage. You will do it with the (R) arm then the (L) arm each set.
Conditioning
3 RFT
15 Hang Power Clean 175/115#
100 Double Unders
30/25 Cal Ski
WOD Notes: Goal = 13-17 min. HPC = 65% (should be able to do in 2-3 sets & take about 45-60 sec). DU sub = 50 DU, 150 singles, or 200ft versa.
Assistance
a) 30 Sec Russian Twists + 30 Sec Hollow Rock – 4 sets
b) DB Lateral/Front Raises – 3×12 (each)
Strength
a) Back Squat – 3×10 @ 75% (should be heavier than your 20 rep)
b) Turkish Get-ups – 3×1 each arm (heavy)
—Superset a/b every 3 minutes. Work up to a heavy turkish get-up for 1 rep each side. You must stand up & lay back down.
Conditioning
“Mini Muscle Murph” – For Time
Buy In: 400m Sled Drag 70/45#
5 Rounds:
5 Strict C2B Pull-ups
10 DB Bench Press (heavy)
15 Goblet Squats (w/ one DB)
Buy Out: 400m Sled Drag 70/45#
WOD Notes: Goal is 15-20 min. You should be able to jog slow or walk very fast with the sled (take about 2:30-3:30). Each round of “Cindy” should take around 2 min at the most. You may use a band for pull-ups but make them challenging since it’s only 5 reps. DB BP should feel challenging for 10 reps as well. RX = 70/40# DB’s. You may hold the DB horizontally in the front rack for the squats.
Assistance
a) Weighted Plank – 5 Sets: 1 min on / 1 min off
b) Hip Adduction (rower) – 3×10 (each leg)
Conditioning
30 Min AMRAP w/ a partner
100/80 Cal Row
10 (2 Sq Clean + 4 FR Lunges + 5 Jerks) 155/105# (RX+ = 185/125#)
80 T2B
WOD Notes: Goal is 2-3 Rounds. This entire WOD is “you go, I go”. If you get 3 rounds that is moving! You may mix in some sit-ups, v-ups, or T2R if 80 is too many to where you hit a wall. You need to keep moving through the reps! BB should be around 55% of your CnJ max.
Strength
a) Deadlift – 5×4 (no touch n go – 80%)
b) DB SeeSaw Shoulder Press – 5×16 (alt one arm at a time)
—Superset a/b every 3 minutes. If you don’t have a DL max go for a PR.
Conditioning
10 RFT
4 Dball over Shoulder 150/100#
4 Muscle-ups (Sub: 6 C2B Pull-ups)
40 Double Unders
WOD Notes: Goal is 15-17 minutes. PU sub = Chin over bar or Banded Pull-ups. DU sub = 20-25 DU or 60 Singles.
Assistance
a) GHR (GHD) – 4×12 or start from the top and lower yourself down slow (4×7)
b) Side Plank – 4×45 Sec (each side – weighted on hip – heavier than last wk)
