Category Archives: WOD

5/25/2017 – WOD

Strength
Snatch – 10×1 @ 75-85%
—Pull bar off floor 1-2″, pause for a sec then snatch

Conditioning
3 Min AMRAP (interval style) – 4 Rounds
10 Power Snatches 165/105#
*With remaining time, complete max cals on air dyne/assault bike.
—Rest 3 min between rounds

WOD Notes: TD = 30-60 cals. The PS should take roughly 60 sec each round. Use about 70% of PS max. They should be quick singles.

Assistance
a) DB Bench Press – 4×12 (same weight as last wk)
b) GHD Hip Extensions (weighted) – 4×15 (same weight as last wk)
—hold barbell behind head & pull bar back while pinching shoulder blades together

5/24/2017 – WOD

Strength
3 Cleans (full) + 1 Split Jerk – 5 sets @ 70-85% of CnJ
—The cleans should be 3 singles in under 30 sec. 

Conditioning
For Time
15 Ring Muscle-ups (sub: 25 GI Janes)
20 Hang Power Cleans 185/125#
1 Mile Run
20 Hang Sq Cleans 185/125#
15 Ring Muscle-ups (sub: 25 GI Janes)

WOD Notes: TD = 14-20 min. Barbell weight should be 60-65% of Hang Sq Clean. You should be able to string 5 reps at a time. You may scale MU to 8-12 reps or do as many reps as possible in 2 minutes. If you can only string 1-2 MU when fatigued, you should be doing 8-10 GI Janes as well.

Assistance
a) DB Bent Over Rows – 5×8 (each arm)
—Pause at the top of each rep for 1 sec. More weight than last wk.
b) Front Rack Yoke Carry – 4x100ft (same weight as last wk, just longer distance)
—Should be 110-115% of max FS

5/23/2017 – WOD

Strength
Push Jerk – 5×3 @ 80-85%

Conditioning
4 Rounds For Time
12 DB Snatches (alternating) 80/50#
20 Burpees
75 Double Unders

WOD Notes: TD = 9-15 min. DB snatches should be a little heavier than normal. DU scale = 35/rd or 125 singles.

Assistance
a) Romanian Deadlifts (RDL) – 5×5 @ 75% + 1×20 @ 55-60%
—Use straps. First rep starts at the top of the DL. Heavier than last wk.
b) Strict HSPU – 4×8 (Advanced: 6″ Deficit) or DB Shoulder Presses – 4×12 (same weight as last wk)
c) Hollow Hold – 5 sets: 1 min / 1 min off

5/22/2017 – WOD

Strength
Back Squat – 5×5 @ 75% (A little heavier than Fri)
—5 sec count down + 1 sec pause in bottom

Conditioning
Complete 10 Rounds For Time With a Partner
9 Thrusters 155/105#
15 T2B
21/18 Cal Row

WOD Notes: TD = 20-25 min (1:45-2:15/rd). This WOD is interval style where each round is 95%+ effort! Partners may use different weights, but use same bar to save space. Partner A will complete one full round while partner b rests. As soon as partner A finishes row, partner b immediately starts. Thrusters should be fairly heavy for 9 (should be able to get 15+ if you were to go for a max set fresh). T2b scale = 10 T2B or 15 knee above hips or hollow rocks. DO NOT pace row!

Assistance
a) Accumulate 60 Strict Pull-ups in least amount of sets/time (with weight)
—Advanced = C2B. Scale = Do 25 negative PU (start at top of pull-up. Lower to the bottom of PU in 5-7 sec).
b) Plank (weighted) – 20 on / 40 off for 8 sets
—Make sure to load weight towards lower back/glutes. Heavier than last wk!

5 Year Anniversary Picture

5/21/2017 – WOD 

Open Gym: 1-4pm

5/20/2017 – WOD

Conditioning
25 Min AMRAP
20 Plate Burpees 45/25#
2 Rope Climbs 20ft
125m Sled Drag 90/50#
250m Run

WOD Notes: TD = 3-5 rounds. Plate burpee = Getting down on the floor & standing with plate OH. It’s very similar to the DB burpee OH. Use thin 25# & 45# (competition) bumper plates if possible. You will place them on top of an abmat or a shirt to raise the plate off floor, so you can get fingers underneath it each time you pick it up and overhead. RC scale = climb to 15/12ft or 4 up/downs or 12 ring rows. Sled Drag is to the “marcor sign” and back into Rage.

Assistance
a) Weighted Abmat Sit-ups (heavier than last wk) – 4×25
b) Lat Pullover: 4×12
—Loop a band around high pull-up bar & slide pvc pipe through. Pause for 1 sec at the bottom.

REMINDER: The Rage 5 Year Anniversary Party is today from 11-3pm! Group picture will be between 11:30am-12pm!

5/19/2017 – WOD

Strength
Back Squat – 5×5 @ 72%
—5 sec count down + 1 sec pause in bottom

Conditioning
Make-up/Skill Day!

Assistance
a) Bulgarian Split Squats – 6×4 (each leg) @ 55-60% of FS (heavier than last wk)
—Hold a barbell in the front rack or KB in your hands. Elevate back leg on a bench.
b) Overhead Yoke Carry 3x100ft @ 95-100% of Jerk (lighter than last wk)
—Do DB single arm OH carry if empty yoke is too heavy.
c) Hanging L-Sit (or tuck) Hold (use pegboard) – Accumulate 3 minutes in the least amount of sets

REMINDER: The 5 Year Anniversary Party is tomorrow May 20th from 11-3pm. The Rage Group picture will take place between 11:30am-12pm. Please try to make it if possible as this will posted on the Rage website! Thank you all for an amazing 5 years!

5/18/2017 – WOD

Strength
Pwr Snatch + Hng Pwr Snatch + Full Snatch + Hng Sq Snatch
—5 sets. Start @ 70% of full snatch & work up to a heavy complex. 

Conditioning
For Time
1000m Row
12 Dball Over Shoulder 150/100#
250 Double Unders
12 Dball Over Shoulder 150/100#
1000m Row

WOD Notes: TD = 14-20 min. If you can’t at least do the 80# ball, you can sub 30 heavy russian kb swings instead of the 12 dball over shoulder, since the 50# ball is too light for some of you. DU scale = 125 DU or 400 singles.

Assistance
a) DB Bench Press – 4×10 (same weight as week 1)
b) GHD Hip Extensions (weighted) – 4×12 (same weight as last wk)
—hold barbell behind head & pull bar back while pinching shoulder blades together

5/17/2017 – WOD

Strength
Pwr Clean + Hng Pwr Clean + Sq Clean + Hng Sq Clean + Split Jerk
—Hang on for all 5 reps. 4 sets: starting @ 75% of CnJ. Work up to heavy complex

Conditioning
For Time
75 Wall Balls 20/14# To 10ft
30 Clean n Jerks 155/105#
75 Wall Balls 20/14# To 10ft

WOD Notes: TD = 9-15 min. WB should be light to where you can do 20 reps at a time, however if you choose to do sets of 10-15, make sure the rest is short! CnJ should be around 50% of your max (quick singles for all 30 reps).

Assistance
a) DB Bent Over Rows – 4×10 (each arm)
—Pause at the top of each rep for 1 sec. Less weight than last wk.
b) Front Rack Yoke Carry – 4x80ft (same weight as last wk, just longer distance)
—Should be 115-120% of max FS

5/16/2017 – WOD

Strength
Push Jerk – 5×5 @ 75-80%

Conditioning
10 Rounds For Time (with a partner)
10 GI Janes
400m Run

WOD Notes: TD = 20-28 min. You will do this workout relay (interval) style. Each round is all out, since you will have rest each round. Each partner will do 5 rounds total. You should scale gi janes to 8 if you can’t 10 reps in under 60 sec.

Assistance
a) Romanian Deadlifts (RDL) – 4×8 @ 70% of 1RM DL
—Use straps. First rep starts at the top of the DL. Heavier than last wk.
b) DB Shoulder Presses – 4×10 (use a little lighter than last wk)
c) Hollow Hold – 10 Rounds Tabata