***Rage will be open until 8pm tonight***
Strength
a) Jump Squats – 3×6 @ 30-33% (barbell on back)
b) Back Squat – 1×20 @ 75% (heavier than Mon)
Conditioning
Make-up/Skill Day!
Assistance
a) L-Sit/tuck (Pegboard) – Accumulate 4 minutes
b) GHD Glute Ham Raises (weighted) – 4×12-15 reps
—Sub GHD Hip Extensions if you can’t do a GHR.
***No 3pm Open Gym today
Strength
Clean n Jerk – 7×2 (1 Power + 1 Squat)
—One set every 2 min. Start @ 70% & Work up to heavy 2 rep
Conditioning
14 Min AMRAP
8 Front Squat 175/115# (55%)
12 T2B
16/12 Cal Ski
WOD Notes: TD = 5-7 rd. FS should feel moderately heavy to where you have to rest a few extra secs after the ski erg each round. T2B scale = 8-10 reps or 12 V-ups. Ski should take about 50-60 sec.
Assistance
a) Bent-over Barbell Rows – 4×10 (heavy)
b) GHD Sit-ups – 100 for time
Conditioning (20 Min Cap)
30-20-10 Reps of:
DB Snatches (alternating) 50/35#
Deadlifts 185/125#
Lateral Facing Burpees
Then:
30-20-10 Reps of:
Lateral Facing Burpees
DB Snatches (alternating) 50/35#
Deadlifts 185/125#
WOD Notes: Partner A will start with the snatches and DL. Partner B will complete 30 lateral facing Burpees while partner A rests. Partner A will do 20 snatches/20 DL. Partner B will do 20 Burpees. This will continue for the 10’s. The 2nd round triplet will be the same but roles will be switched.
Strength
a) Deadlift – 5×5 @ 72-77% (slightly heavier than last wk)
—Lower each rep under control. No touch n go
b) Seated DB Press (on bench) – 4×12
—same as last wk. Superset a/b
Conditioning
1 Min AMRAP x 18 Rounds (Teams of 3)
5 Hang Power Snatch 165/105# (75% of PS)
Max Cal Row
WOD Notes: TD = 10-20 cals/rd. Score = total cals for all (3) athletes. Each athlete will do 1 Min on / 2 Min off for 6 sets each. Focus on fast transitions for this WOD! You will only have 35-45 sec of rowing each round, so make sure you are sprinting!!
Assistance
Core: Banded Hollow Rocks – Tabata 10 Rounds
Strength
a) Jump Squats – 3×6 @ 27-30% (barbell on back)
b) Back Squat – 1×20 @ 72% (heavier than Fri)
c) One Arm High Pulls – 4×8 (3 sec tempo down – may have to go lighter)
Conditioning (18 min cap)
3 Rounds For Time
15 Burpee Deadlifts 45/30# DB
250ft (5 lap) Farmers Carry 45/30# DB
15 DB Thrusters 45/30# DB
30/23 Cal Bike (18/12 Assault)
WOD Notes: TD = 12-17 min. You will use 2 DB for this WOD. Make sure to bring feet up as high as possible on each burpee before you pick-up DB for the DL. DB should feel light to where you can do the Thrusters unbroken each round. Please DO NOT drop DB from overhead! Use KB if classes are large.
Assistance
a) Supinated Grip Strict PU – 5×10 or Accumulate 50 reps. C2B = RX+
b) Weighted Plank: 5 sets – 1 Min on / 1 Min off
—Heavier than last wk
Announcement: 9am class only on 4th of July!
Closed
***9am & 10am classes + Open Gym 11-12pm
Conditioning
Complete For Time (with a partner)
800m Run
40 Curtis P Complex 165/105#
80 C2B Pull-ups
120 DB Snatches (alternating) 60/30#
160 Wall Balls 30/20# to 10/9ft
800m Run
WOD Notes: TD = 25-30 Min. You may break up the work anyway you’d like. Curtis P = 1 Power clean + 2 lunges + 1 Push Press. Weight should be around 55% of CnJ. C2B scale = chin over bar pu or banded pu. DB snatches should feel light and WB should be heavy. You must run together on the first run, but can separate on the 2nd run so that you can run at your own pace to finish fast.
Assistance
a) One Arm OH Carry – 4x50m each arm (heavier than last wk)
b) 5 sets: 30 sec bicycle crunches + 30 sec hollow hold (arms straight OH)
Strength
a) Jump Squats – 3×6 @ 27% (barbell on back)
b) Back Squat – 1×20 @ 70% (little heavier than Monday)
Conditioning
Make-up/Skill Day!
Assistance
a) Core: Banded Partner Trunk Rotation – 4 sets of 1 min / 1 min off
—30 sec of static hold + 30 sec of trunk rotation
b) Bear Hug Sandbag March (banded) – 4×75 sec
—Rest as much as needed between sets
c) DB Bicep Curls – 3×12 + 80ft Gun Walk
d) Banded Tricep Ext – 3×25
Schedule:
Today: 5:30am & 8am classes. Open Gym 3-7pm.
Saturday: 9am & 10am classes. Open Gym 11-12pm
Sunday: Closed
Strength
Clean n Jerk – 6×3 (1 Pwr + 2 Full)
—One set every 2 min. Start @ 65% & work up to a heavy 3 rep set. You may drop bar between reps. Split Jerk after each clean.
Conditioning
3 Min AMRAP x 4 Rounds
75 Double Unders
8 Dball Over Shoulder 150/100#
Max Cal Row
—Rest 2 minutes between rounds. Score = total cals for all 4 rounds.
WOD Notes: TD = 20-35 cals / round. DU scale = 150 singles or 60 sec of DU attempts. You should have anywhere from 60-80 secs to row each round. The goal of this WOD is to go 95%+ effort each round, since you have built in rest (which you should NEED!).
Assistance
a) L-Sit/tuck (Pegboard) – Accumulate 3 minutes
b) GHD Glute Ham Raises (weighted) – 4×10-15 reps
—Sub GHD Hip Extensions if you can’t do a GHR.
Strength
Snatch – 6×3 (1 Pwr + 2 Full)
—One set every 2 min. Start @ 65% & work up to a heavy 3 rep set. You may drop bar between reps.
Conditioning
14 Min EMOM (with a partner)
ODD = Max Cal Ski
EVEN = Prowler Push 1 Heavy lap (60ft)
—Rest 1 min
5 Min AMRAP Muscle-ups
WOD Notes: TD = 170-350 cals / 30-50 MU. Partner A will ski while Partner B pushes prowler. You will switch movements each min and will end up doing 7 sets of ski & 7 laps of prowler pushes total. The prowler push should only take 15-25 sec max, so you will get rest some rest. Try to give 90%+ effort on the ski erg. It should be a fast pace, but not quite a sprint. MU scale = GI Janes (one athlete can only work at a time). You may do ring or bar mu.
Assistance
a) Single Arm DB Rows – 4×12 (heavier than last wk)
b) GHD Sit-ups – 4×30
Announcement: A security camera has been installed in the gym. Please let me know if you have any questions regarding it & thanks for your understanding!
