Category Archives: WOD

4/25/2019 – WOD

Strength
Snatch – 1 rep every minute for 12 minutes.
—Stay between 75-85%. If you feel good, go for a new max

Conditioning
4 Min AMRAP x 4 (interval style)
400m Run
15/10 Cal Assault Bike
Max Devil Presses 50/35# DB
—rest 2 minutes between rounds

WOD Notes: This is a coaches WOD! Guesses go in the cup on my desk. You should have between 50-75 sec to get as many devil presses. Score = total reps of devil presses.

Assistance
a) Bicep Curls DB – 4×15 (2 arms as same time)
b) Tricep Banded Pushdowns – 4×20

4/24/2019 – WOD

Strength
a) Alternating 1 arm DB Bench Press – 4×8 each
—Keep non-working arm extended
b) Ring Rows (feet elevated) 4×8

Conditioning
4 min AMRAP
1 DBall squat clean (100/80)
5 Burpees over ball
2 DBall squat clean
5 Burpees over ball
3 DBall squat clean etc.
—rest 3 min
4 min AMRAP
1 DBall squat clean
5 Burpees over ball etc.

WOD Notes: This is a Coaches WOD! Guesses go in the cup on my desk. You should be able to get into the 5-6 rd of Dball squat cleans.

Assistance
GHD Sit-ups or Abmat – Tabata 10 rounds

4/23/2019 – WOD

Strength
Jerk (from rack) – 15 Min to Find a Heavy 5RM, 3RM, 1RM
—Your choice if you want to power/split

Conditioning (13 min cap)
Buy In: 40/30 Cal Row
10 Rounds
6 T2B (RX+ = 8)
5 Push Jerk 155/105#
Buy Out: 40/30 Cal Row

WOD Notes: PJ = 45-50% of max. T2B should be unbroken or very quick singles. T2B scale = toe through ring or knee above hips. You should be able to 35-50 sec/rd.

Assistance
AB Rollout on Rings – 4×15

4/22/2019 – WOD

Strength
a) Box Step-ups (front rack) – 4×12 (20/18″)
—focus on standing with one leg before putting other one down. Should feel challenging for 12.
b) One Arm High Pulls – 4×12

Conditioning
15 Min AMRAP
12 Back Squats 185/125#
9 Power Cleans 185/125#
6 Burpee Muscle-ups or 8 GI Janes

WOD Notes: Use same BB weight for BS/PC (please be aware of how you load bar, so you don’t break bumper plates). Use between 45-50% of BS (should be unbroken each rd). PC should be singles. You may use use the bar or ring for MU.

Assistance
Weighted Plank – 10 Rounds (30 sec on / 3o sec off)

4/20/2019 – WOD

Conditioning
20 Min AMRAP
10 Thrusters 155/105#
15 C2B Pull-ups
20 Lateral Burpees over Bar
25/20 Cal Row

WOD Notes: Goal is 4-5 rds. Thrusters should feel heavy but unbroken for 10 reps. Scale C2B to chin over bar or do 8-12 reps.

REMINDER: Rage is closed tomorrow for Easter Sunday!

4/19/2019 – WOD

Strength
a) Bulgarian Split Squats – 4×6 (each leg)
b) Seated DB Press – 4×10
—superset a/b

Conditioning
Make-up/Skill Day!

Announcment
1) Coach Steve programmed yesterday’s WOD! The person with the most correct guesses will win a case a FitAid! I will have an updated leaderboard on the whiteboard at the gym. You can still play if you missed this week!
2) Rage is closed Easter Sunday

4/18/2019 – WOD

Strength
Snatch – Floor + Low Hang + OHS (5 sec pause in bottom) – 1 set every 2 minutes for 6 sets
—Stay between 70-80%

Conditioning
For Time
40 DB Snatches 50/35#
200m Run
30 DB Snatches 60/40#
400m Run
20 DB Snatches 70/45#
600m Run
10 DB Snatches 80/50#
800m Run

WOD Notes: This is a Coaches WOD! Guess who programmed it on my desk! Goal is to go unbroken each set or break them up just once. Try to switch DB in the air between reps. The first DB should feel very light! You should also be able to muscle snatch all of the weights except maybe the last set.

Assistance
a) DB Skull Crushers – 4×12
b) Reverse GHD Sit-up Hold – 6×30 sec (weighted)
—Sit at parallel with belly button facing down

4/17/2019 – WOD

Strength
1 Push Jerk + 1 Split Jerk + 4 steps back + 4 steps forward – 7 sets @ 75-85% of Jerk max
—The 8 steps is to work on OH stability. If you don’t feel comfortable re-racking, drop the bar & pick it up with a friend.

Conditioning
15 Min AMRAP
2 Legless Rope Climb 15ft
6 Dball over Shoulder 150/100#
12 DB Bench Press 80/40#
18/13 Cal Assault Bike (30/20 AD)

WOD Notes: Goal is 4-5 rds just like last night. Legless scale = climb with legs or 6 pulleys.

Assistance
GHD Sit-up Hold – Accumulate 3 minutes (weighted)

4/16/2019 – WOD

Strength/Skill (E2MOM for 5 sets)
a) Back Squat: 4 reps @ 75-85% (2-sec down, one-sec pause, AFAP up)
b) Depth Box Jumps: 4 reps (step off a low box, explode onto higher box)
c) 10 Min To Find a Max Box Jump

Conditioning
10 Min AMRAP

WOD Notes: Coaches WOD. Guess which coach programmed this. Goal is 4-5 rds. This WOD is meant to be unbroken & keep you moving the whole time!

Assistance
Hollow Rocks (banded) –  8 sets: 30 sec on / 45 sec off

4/15/2019 – WOD

Strength
Hex Bar DL – 5×3 @ 75-80% + 1 max set @ 65% (12-15 reps)

Conditioning
5 Rounds (interval style)
15/11 Cal Ski
12 T2B
9 SDLHP 135/95#
—Rest 1 Min between Rounds

WOD Notes: The goal of this WOD is to push the pace on the ski erg, go unbroken or do very quick singles on t2b/SDLHP. Each round should be between 1:30-2 min! You should need the rest each round, so go hard. Record total time minus 4 min of rest.

Assistance
a) DB Bicep Curls – 4×12 (2 at same time)
b) Weighted Plank – 6 Sets: 30 on / 30 off (heavy)