Conditioning
20 Min AMRAP – 3 Person Team WOD
Athlete 1: Ski For Max Calories
Athlete 2: 10 DB Thrusters 50/35#
Athete 3: 8 Burpee Box Jump Overs 24/20″
WOD Notes: Score = max cals on the ski erg. Athlete 3 will dictate when your team will rotate. Athlete 3 will go to DB thrusters & Athlete 2 will go to the ski erg. You will rotate this way for 20 minutes. You will have roughly 1 minute on the ski erg each round, so try to push the pace since that is your score.
Strength
Back Squat (5 sec tempo down) – 7×3 @ 77-82%
Conditioning
Make-up/Skill Day!
Sat Schedule
8am – Open Gym
9am & 10am classes
11am-12pm Open Gym
Strength
3 Position Clean + Jerk – 5 sets @ 70-85%
—Above Knee + Below Knee + Floor
Conditioning
16 Min AMRAP
8 Strict Pull-ups (RX+ = C2B)
12 DB Bench Press 80/50#’s
180ft Farmers Carry 80/50#’s
80 Double Unders
WOD Notes: You should be getting into the 5th rd of this WOD or more. Strict PU scale = 8 banded strict or ring rows. DB Bench should feel challenging for 12 reps even though it may feel easier the first round. FC = 6 laps. 1 lap = 5 mats. DU scale = 150 singles or 40-50 DU (90 sec cap).
Assistance
a) Glute/Ham Raises – 4×10 (advanced – weighted or banded)
b) DB Skull Crushers – 4×12 (each arm)
c) L-Sit (paralletes) – 5×20-40 lateral taps over an object
Strength
3 Position Snatch – 5 sets (1 every 2 min). Start @ 70% & work up to about 85%
—Above Knee + Below Knee + Floor
Conditioning
5 Min AMRAP
50/35 Cal Assault Bike (80/60 AD)
25 T2B
Max Power Snatches @ 165/105#
—rest 2 minutes
5 Min AMRAP
15 Power Snatches 165/105#
25 T2B
Max Cals on Bike
WOD Notes: There are 9 bikes so I’d prefer to get as many athletes doing this in the order that it was written. We can stagger a heat 3 minutes behind. You can also do it in reverse order which would hurt much more since the max cals are on the bike first. Record 2 scores (PS & cals on bike). Weight should feel heavier than normal to where you’re only getting around 10 reps (about 60-70 sec to do that). You should aim for 2+ minutes on the bike to get max cals. PLEASE LOAD WEIGHTS APPROPRIATELY!!
Assistance
a) DB Reverse Flys (on incline bench) – 4×15
b) GHD Sit-ups or Sit-ups (weighted behind head) – Tabata 15 Rounds or Accumulate 150 reps as fast as you can
Strength
Deadlift – 1×10 (70%), 1×8 (75%), 1×6 (80%), 1×4 (85%), 1×2 (90%)
—No touch n go. Lower under control each rep. Use just a little more than last wk (5-10#)
Conditioning
2 Min AMRAP x 10 (with a partner – interval style)
5 Dball Over Shoulder 150/100#
10 Push Press 155/105# (60%)
Max Cal Row
—rest 2 min between rds. Score = total cals.
WOD Notes: If you use a lighter Dball do 6-8 reps. PP should be unbroken each round, but feel challenging. The goal is to have 60-70 secs on the rower/rd. Do not reset monitors!
Assistance
Hollow Rocks – Max Rounds of Tabata (Scale with hands to the side or under butt). Shoot for 1 more rd than last wk.
Strength
a) Back Squat (5 sec tempo down) – 7×3 @ 77-82%
b) One Arm High Pull – 4×12 (each arm – keep trunk square)
—Superset a/b. Rest 90 sec between each superset.
Conditioning
12 Min AMRAP
12 DB Bicep Curls 40/25#’s
12 Front Squats 145/100#
12 Bar Facing Burpees
WOD Notes: Goal is 5+rds. Yes – you read that right, bicep curls in a WOD. Choose DB that will be challenging for 12 unbroken reps. Do not use hips! FS should be unbroken & be less than 50% of max.
Assistance
a) Strict Pull-ups – 8 E2MOM for 10 minutes (advanced = use weight) or do 5×5 negative PU
b) Weighted Plank (partner) – 5 sets: 1 min on / 1 min off (heavier than last wk)
Conditioning (Partner WOD – Time Cap 40 min)
3 RFT
10 (3 Power Snatches + 6 Overhead Lunges) 135/95#
40 T2B
60 Wall Balls 30/20# to 10/9ft
80/60 Cal Air Dyne (50/30 assault)
WOD Notes: Shoot for 10-12 min rounds to finish in under 36 minutes. PS should be touch n go & you should be able to go right into OH lunges. You may do front rack if OH is limited. You split work up anyway you’d like. Bike should be a sprint!
REMINDER: Rage Christmas Party is tonight at 7pm! Can’t wait to see everyone there!
Strength
Back Squat (banded) – 12×2 @ 65%
—One set every minute. The goal is to move the weight with speed. Use green + small blue band.
Conditioning
Make-up/Skill Day!
REMINDER: Rage Christmas Party is Saturday December 8th @ 7pm! Please RSVP through the FB page ASAP!
Strength
3 Position Snatch – 5 sets @ 75-85%
—Floor + Below Knee + Above Knee.
Conditioning
13 Min AMRAP
5 Strict C2B + 10 Kipping PU
15 Russian KB Swings 88/70#
50ft Handstand Walk or 4 Wall Climbs
15 Russian KB Swings 88/70#
75 Double Unders
WOD Notes: Goal is 3 rds+. PU scale = 10-12 reps kipping or ring rows. KB swings should be heavier than normal since they are Russian style (hinge & use hips!). HW = 25 ft down + 25 ft back. You may scale WC to 3 reps. DU scale = 35-40 or 125 singles.
Assistance
a) Glute/Ham Raises – 4×10 (advanced – weighted or banded)
b) DB Bicep Curls – 4×12 (each arm)
c) L-Sit (paralletes) – 5×20-40 lateral taps over an object
REMINDER: Rage Christmas Party is Saturday December 8th @ 7pm! Please RSVP through the FB page ASAP!
Strength
3 Position Clean + Jerk – 5 sets @ 75-85%
—Floor + Below Knee + Above Knee.
Conditioning (15 min cap)
3 RFT
10 Squat Cleans 165/105#
20 DB Bench Press 70/45#’s
30/23 Cal Row
WOD Notes: This WOD is meant to be pretty quick to where you can do quick singles on the cleans and go unbroken on the BP almost every round, but be challenging! SC = 55%.
Assistance
a) DB Reverse Flys (on incline bench) – 4×15
b) GHD Sit-ups or Sit-ups (weighted behind head) – Tabata 15 Rounds or Accumulate 140 reps as fast as you can
