8/17/2018 – WOD
Strength
Back Squat – 6×6 @ 65-70%
Conditioning
Make-up/Skill Day!
Assistance
a) L-Sit/tuck (rings/parallettes) – Accumulate 3 minutes
b) DB Bicep Curls + Skull Crushers – 4×15 each
Category Archives: WOD
8/16/2018 – WOD
Strength
Halting Pwr Clean + Halting Full Clean + 2 Jerks – 7 sets
—start @ 65% of CnJ
Conditioning
14 Min AMRAP
8 DB Cleans 70/45#
12 T2B
15/11 Cal Ski
WOD Notes: TD = 5-7 rd. DB cleans are open standard (one head touches floor). T2B scale = 6-10 reps (if you can’t link) or do toe through rings.
Assistance
a) Glute Ham Raises – 3×15 (scale = start at top & come down slow)
b) DB Bench Press – 5×10 (heavy)
8/15/2018 – WOD
Strength
Halting Pwr Snatch + Halting Sq Snatch
—10 sets @ 65-75%. You may drop bar between sets. Do not squat if mobility is limited. Focus on sweeping bar (engage lats) especially when you pause just below the knee.
Conditioning
For Time
20-18-16-14-12-10-8-6-4-2
Wall Balls 30/20#
10-9-8-7-6-5-4-3-2-1
C2B Pull-ups (RX+ = Muscle-ups)
***Run 150m after each round
WOD Notes: TD = 17-23 min. WB should be unbroken every round. C2B scale = chin over bar or ring rows. You may scale MU each round to 2-4 reps depending on your ability level, but you should be able to knock them out in 30-45 sec at the most. The run is to the “Marcor” sign and back into Rage.
Assistance
a) Barbell Bent-over Rows (supinated grip) – 5×10 (heavy)
b) Ab Mat Sit-ups (weight behind head) – Tabata 10 rounds
8/14/2018 – WOD
Strength
a) Shoulder Press – 5×7 @ 75%
b) Single Leg RDL – 5×7 (each leg – moderately heavy)
—Hold 2 KB or DB. Superset a/b together
Conditioning
100/80 Cal Row For Time
*Top of every minute do 3 Clean n Jerks 185/125# (60%)
WOD Notes: TD = 10-15 min. WOD starts with the 3 CnJ. You don’t have to squat them. You should be getting 40-45 sec each round to row. Make sure barbell is right next to your rower to minimize transitions. DO NOT tighten foot straps!
Assistance
Hollow Rocks – 8 Sets: 30 sec on 15 sec off. RX+ = banded
8/13/2018 – WOD
Strength
a) Back Squat – 6×6 @ 65-70%
b) One Arm High Pulls – 4×10
—Supeset a/b every 3 minutes.
Conditioning
5 Rounds For Time
10 DB Snatches (alternating) 70/45#
15 Burpees
WOD Notes: TD = 8-13 min. This is supposed to be a quick WOD to where you can maintain same pace each round and be sub 2 min/round. DB Snatches should be touch n go if you feel comfortable switching midair. You should be able to muscle snatch all of them, but avoid overextending hips too much. Burpees are open standard.
Assistance
a) Supinated Grip Pull-ups – 5RM (weighted) + 5×10 (c2b – weighted)
—Do 5×3 negatives if you can’t do a strict pu (lower for 5-7 sec count from top)
b) Weighted Plank – 5 sets: 60 sec on / 60 sec off
8/11/2018 – WOD
Conditioning
Complete With a Partner For Time
60 Deadlifts 275/185# (55%)
60 Wall Balls 30/20# to 10/9ft
40 T2B
50 Hang Power Cleans 185/125# (65%)
60 Wall Balls
40 T2B
40 Front Rack Lunges 185/125#
60 Wall Balls
40 T2B
400m Run
WOD Notes: TD = 21-27 min. You may break up the work anyway you’d like but do your best to split everything in half. There’s no working at the same time at all during this WOD. Use the same weight for the HPC & FRL, unless your lunges are very weak. Make transitions quick in between sets of the same movments!
Today’s Schedule
8am – Open Gym
9am & 10am classes
11-12pm – Open Gym
***Rage is closed tomorrow (Sunday)
8/10/2018 – WOD
Strength
Back Squat – 5×8 @ 62-67%
Conditioning
Make-up/Skill Day!
Assistance
a) L-Sit/tuck (rings/parallettes) – Accumulate 3 minutes
b) Grip: Farmers Carry (2 arms) – 3x60m (60% of DL – same as last wk)
8/9/2018 – WOD
Strength
1 Power Clean every 30 sec for 10 minutes @ 80-85% (20 reps)
—Start @ 80% of pwr clean & increase by the end
Conditioning
For Time
12 Dball Over Shoulder 150/100#
6 Laps Dball Carry (shoulder) 150/100#
50/40 Cal Bike (30/20 assault)
—Rest 3 minutes & repeat
WOD Notes: TD = 3-5 min each rd. This WOD is meant to be fast!!! You should be able to get the 12 reps done in less than 90 sec. 1 lap = 6 mats. The bike should be a sprint! You should need the 3 minutes of rest if you went hard. Try to stay within 30 seconds of your first time. You should be able to get in some assistance work after this!
Assistance
a) Glute Ham Raises – 3×15 (scale = start at top & come down slow)
b) DB Bench Press – 4×10 (heavy)
c) Grip: Banded BB roll ups with KB – 3×90 sec (heavier than last week)
8/8/2018 – WOD
Strength
1 Power Snatch every 30 sec for 10 min @ 80-85% (20 reps)
—Start @ 80% of pwr snatch & increase by the end
Conditioning
For Time
100 Thrusters 75/55#
10 Rope Climbs 15ft or 5 Pegboard Ascents
100/80 Cal Row
WOD Notes: TD = 13-19 min. Thruster weight should be lighter than normal!!!! Should be able to d0 20 reps at a time easily in the beginning & take no more than 5 minutes to complete. RC scale = climb to 12ft or 20 rope pulley ascents. You may scale the entire WOD by breaking it into 5 rounds of: 20/2/20 (if you’re not proficient with RC).
Assistance
a) Barbell Bent-over Rows (supinated grip) – 4×12 (heavy)
b) Ab Mat Sit-ups (20/10# weight behind head) – 160 for time
c) Grip: Barbell Wrist Curls – 4×20
8/7/2018 – WOD
Strength
a) Shoulder Press – 5×8 @ 70%
b) Single Leg RDL – 5×8 (each leg – moderately heavy)
—Hold 2 KB or DB. Superset a/b together
Conditioning
15 Min AMRAP
20/15 Cal Ski
20 Box Jump Overs 24/20″ (no rebounding)
20 KB Swings 70/53#
WOD Notes: TD = 4-5 rds. No rebounding on the bj overs. KB Swings are OH, but if you lack mobility you may finish with arms slightly in front so that you don’t over arch low back.
Assistance
a) Hollow Rocks – 10 Sets: 45 sec on 45 sec off. RX+ = banded
b) Grip – Hang from Pull-up-Bar : 3 sets ME
—RX+ = 100/60# (heavier than last wk)
