Category Archives: WOD

12/26/2017 – WOD

By WOD

Strength
Back Squat – 6×4 (start @ 75% & build to a heavy set of 4)

Conditioning
For Time (Time Cap 20 min)
10 Wall Balls 20/14# To 10ft
10/7 Cal Row
20 Wall Balls
20/15 Cal Row
30 Wall Balls
30/22 Cal Row
40 Wall Balls
40/30 Cal Row
50 Wall Balls
50/40 Cal Row

WOD Notes: TD = 15-18 min. WB should feel light to where you can do sets of 15-20 even when fatigued! Scale the # of cals if you have a hard time pulling over 800 cals/hour.

Assistance
12 Min EMOM
ODD = 6-8 Strict PU (c2b)
EVEN = 45 sec plank (weighted)

Today’s Hours
5:30am – Class
8am – Class
2-4pm – Open Gym
4pm – Class
5pm – Class
6pm – Class
7pm – Class

12/23/2017 – WOD

By WOD

***Today’s Schedule: 8am open gym, 9am & 10am classes, 11-2pm Open Gym***

Conditioning
“Rage 12 Days of Christmas” – 2017 Version
1 Dball Over Shoulder 150/100#
2 Ring Muscle-ups or 2 GI Janes
3 Overhead Squats 115/75#
4 Power Snatches 115/75#
5 Thrusters 115/75#
6 Front Rack Lunges 115/75#
7 Hang Power Cleans 115/75#
8 Burpees
9 T2B
10 C2B Pull-ups
11 Cal Ski
12 DB Burpee Ground to OH 45/30#

WOD Notes: TD = 35-50 min. The 2017 Version should take less time (3-5 min less) than the 2016 Version. Barbell should feel very light to where you can move from one movement to the next pretty quickly!

12/22/2017 – WOD

By WOD

Strength
Back Squat – 6×6 (start @ 70% & build to a heavy set of 6)

Conditioning
Make-up/Skill Day!

Assistance
a) DB Shoulder Press (both arms at same time) – 5×12 (heavy)
b) One Arm Farmers Carry (march in place) – 4×25 sec each arm (use 37% of DL)
–Use straps if you have them.
c) L-Sit/tuck (Pegboard) – 10×20 sec (rest 60 sec between)

Saturday Schedule (12 Days of Christmas WOD)
8am: Open Gym
9am & 10am: Class
11-2pm: Open Gym

Sunday Schedule
Open Gym: 11-1pm

12/21/2017 – WOD

By WOD

Strength 
Power Snatch + Full Snatch + OHS (Pause 2 sec in the bottom)
—5 sets: start @ 75% of full snatch & work up to a heavy complex

Conditioning
10 Rounds For Time
5 Deadlifts 225/155#
10 Wall Balls 30/20# to 10/9.5ft
30 Double Unders

WOD Notes: TD = 15-17 min. DL (touch n go) should feel very light to where you can pick up the bar quickly each round after DU. DU scale = 15 DU or 50 singles. WB should be unbroken every round!

Assistance
a) 4×12-15 DB Bicep Curls + 2 Lap Gun Walk
b) Lat Pulldown (use band) – 4×25 (keep arms straight)
c) #abseveryday -4 Sets: 30 sec of bicyle crunches + 30 sec V-ups + 30 sec hollow hold

12/20/2017 – WOD

By WOD

Strength
Clean + Front Squat + Hang Clean – 5 sets
—Start @ 75% & work up to a heavy complex. You may power or sq clean,

Conditioning
18 Min AMRAP (relay style with partner)
2 Rope Climbs 20ft or 2 Pegboards
25/20 Cal Bike (15/10 cal assault)

WOD Notes: TD = 8-12 rd. RC scale = climb to 12/15ft, 4 up/downs, or 10-15 ring rows. The bike should be a sprint every round. Partner B will start when partner A finishes the entire round.

Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 4×12 (heavier band)
b) DB Bent-over Rows – 4×12 (each arm – pause at the top)
c) GHD Sit-ups – 4×50 (rest 90 sec between sets)

12/19/2017 – WOD

By WOD

Strength
15 Min to work up to a heavy Shoulder Press & Split Jerk

Conditioning
5 Rounds For Time
15 Lateral Burpees Over Bar
10 Thrusters 125/85#
5 Lap Dball Carry 150/100#

WOD Notes: Target Time = 18 min. You must stand up all the way on the burpees when you jump over BB. Thrusters should feel a little heaver than normal & be unbroken each round. 1 lap = 7 mats for the dball carry (on shoulder).

Assistance
a) Deadlift – 12×1 @ 87%
b) Lateral/Front/Rear Delt Raises (use DB or small plate) – 3×12 each movement
c) Banded Tricep Extensions – 4×25 (heavier band than last wk)
d) Hollow Rocks – 5 sets: 1 min on / 1 min off

12/18/2017 – WOD

By WOD

Strength
Back Squat – 5×8 (start @ 70% & build to a heavy set of 8)

Conditioning
3 Rounds For Time
25 KB Swings 70/53#
20 T2B
500m Row

WOD Notes: TD = 11-16 Min. KB Swings/T2B should be done in 1-2 sets. If you can’t link t2b, scale back to 12-15 and do quick singles.

Assistance
a) 4-8 Strict C2B every Min for 10 Min
b) Weighted Plank – 10 Sets: 30 on / 30 off

12/16/2017 – WOD

By WOD

Conditioning
20 Min AMRAP
20 DB Front Rack Lunges 45/30#
15 Burpee Box Jump Overs 24/20″
10 Burpee DB Ground to Overhead 45/30#

WOD Notes: TD = 4-5 rd. DB Lunges should be the same as the Open standard. You don’t have to stand on top of the box for the BBJO.

Assistance
a) Floor Press – Work up to a heavy single
b) #abseveryday – Banded Static Hold + Trunk Rotation (w/ partner): 4 sets (45-60 sec hold – each side)
c) Banded March – 3 sets 90 sec / 90 sec off