Category Archives: WOD

6/17/2023 – WOD

Conditioning
3 RFT w/ Partner
80/65 Cal Row
60 DB Snatches (increasing by rd)
40 GI Janes

WOD Notes: Goal is sub 30 minutes. The Row/Snatches are “you go, I go”. You will work at the same time for the GI Janes. You don’t have to alternate arms on the DB Snatches. Use a bar that’s above your reach if you can do a strict pull-up. RX = M: 60/70/80#, W: 40/50/60#.

REMINDER: Today is the Rage 11 Year Anniversary/Cornhole Tournament. Starts at 2pm! Please sign-up if you haven’t done so yet!

6/16/2023 – WOD

Strength
a) Barbell Hip Thrusts – 5×10 (Heavy – Pause each rep & squeeze)
b) One Arm Farmers Carry – 3×50 Yards (50 yard each arm/set – heavier!)
c) Incline Barbell Bench Press – Work up to a heavy single, then 4×8 @ 70-75%
d) EZ Bar Curls – 4×10 (heavy)
e) L-SIt/Tuck (pegboard) – Accumulate 4 Minutes in the least amount of time

REMINDER: Rage 11 Year Anniversary Party/Cornhole Tourney is tomorrow @ 2pm. Please sign-up on the class sign-up sheet (bottom tab) if you’re coming!

6/15/2023 – WOD

Strength
Hang Snatch – 2 EMOM x 5 @ 70%, 1 min rest, 1 EMOM x 5 @ 80%+
—Work up to a heavy single if you feel good or stay light & do a few reps each set

Conditioning
12 RFT w/ Partner (interval style)
10 Overhead Squats – increasing every 2 rds each (sub: Front Squats)
15/12 Cal Ski
—If Time allows:
1 Min AMRAP: Max Points (Basketball Shots)
—1st line = 1 pt, 2nd line = 2 pts, 3rd line = 3 pts. You & partner will shoot at the same time.

WOD Notes: You should be under 90 sec each round, so sprint the ski! Focus on your technique for OHS or FS. Each athlete will do 6 rounds & increase the weight every 2 rds (3 diff weights: light/med/heavy). Use around 50/60/70% by RD. 

Assistance
a) One Arm Rows (pulley) – 3×10 (each arm – heavy)
b) Trunk Rotations (cable) – 3×15 (each side)
c) Tibialis Raises – 4×15

REMINDER: Rage 11 Year Party (Cornhole Tourney) is this Saturday @ 2pm! Please sign-up on the sheet if you’re coming!

6/14/2023 – WOD

Strength
a) Deadlift – 1×5 @ 65%, 1×3 @ 75%, 1×2 @ 80%, Work up to heavy single!
b) Dips (Ring/Bar) – 4×8 – 3 sec eccentric (optional)
—Go for a PR if you feel strong on your DL!. Superset part (b) in your earlier sets of DL, so you can focus on heavy single towards the end.

Conditioning
4 RFT
15/12/9/6 Power Cleans (M: 165/195/215/235#, F: 115/135/145/155#)
2 Rope Climbs 18ft
400m Run

WOD Notes: Goal is 13-17 minutes. PC = 60/70/75/80% by rd. I’d recommend quick singles the entire WOD or you may touch n go a few of the reps in the first round. RC sub = Climb 12-15ft, 4 Heavy pulleys, 3 up/downs, 15 ring rows/rd, or 10 Pull-ups/rd. Try to sprint the last 200m of the final round!

Assistance
a) GHD Sit-ups: 7×15 (weighted) —rest 45 sec between sets
b) DB Lateral + Front Raises – 4×12 each (pause at the top)

6/13/2023 – WOD

Strength “18 Min Clock”
a) Split Jerk (rack) – 1×5 @ 70%, 1×3 @ 75%, 1×2 @ 80%, 3×1 @ 90%+ (work up to a heavy single)
b) Hamstring Work – 3×12 (GHR or Sliders) 
—Try to superset part (b) during the lighter sets, so you can focus on the heavy jerk single at the end.

Conditioning
20 Min AMRAP w/ Partner
40/32 Cal Assault Bike
30 T2B
20 Push Jerks 185/125#

WOD Notes: Goal is 4+ rds. You may break up the work anyway you want. T2B sub = T2R, GHD SU, Weighted SU, or Hanging knee Raises. PJ = 65% (challenging for 10 reps, but I’d recommend switching after 5).

Assistance
a) One Arm DB Press – 4×8 each arm (2 sec eccentric)
b) Weighted Hollow Rocks – 6 Sets: 45 Sec on / 45 Sec off

6/12/2023 – WOD

Strength
a) Back Squat – 1×5 @ 70%, 1×3 @ 75%, 1×2 @ 80%, 3×1 @ 90%+
b) One Arm High Pulls – 4×8 each arm (slow eccentric)
—Try to get part (b) over with early so you can focus on your heavy squats at the end. Work up to a heavy 1 rep or stay lighter & do 5×5 @ 70%+.

Conditioning
5 RFT
6 Devil Press 50/35#
10 Front Rack Lunges 165/115#
60 Double Unders
—Rest as much needed
1 Min AMRAP of Basketball Free Throws (2nd line). (1 ball/person)

WOD Notes: Goal is 10-14 minutes. DP should be fairly heavy since its only 30 total reps. FRL = 45% of FS (shouldn’t be super easy for 10). DU sub = 30 DU, 45 sec worth of DU practice, or 100 singles. 

Assistance
a) Weighted Plank: 8 Sets: 45 sec on / 45 sec off
b) Pull-ups (close grip): 4-6 reps every EMOM x 10. (RX+ = 5-7)
—If you’re using weight, do a set every 2 minutes instead

6/10/2023 – WOD

Conditioning
3 RFT w/ Partner
75m Backwards Sled Drag + 450m Run + 75m Backwards Sled Drag 225/160#
40 C2B Pull-ups  (RX+ = 30 Bar MU)
20 Clusters (M: 155/175/205#) (F: 105/115/135#)
***10 Free Throws/Team (Basketball) at any point each round. (3 pointers = RX+)

WOD Notes: Goal is sub 40 minutes. Clusters should be 60/70/80% by rd. C2B sub = chin over bar or banded pu. There will be multiple lines that you can choose to shoot from for the 10 basketball shots.

6/9/2023 – WOD

Strength
a) Back Squat – 5×1 @ 90%+ (Pause: heavier than last Fri), 1×12+ @ 70%
b) One Arm Farmers Carry – 3×50 Yards (50 yard each arm/set – heavier!)
c) Incline Barbell Bench Press – 2×5, 2×3, 1×1, 2×8 (heavy for each set)
d) EZ Bar Curls – 4×12 (heavy)
e) L-SIt/Tuck (pegboard) – Accumulate 3 Minutes in the least amount of time

REMINDER: Rage 11 Year Anniversary Party/Cornhole Tourney is Saturday June 17th @ 2pm. Please sign-up on the class sign-up sheet (bottom tab) within the next week!

6/8/2023 – WOD

Strength
Slow Pull Snatch + Full Snatch – 1 Set Every 1:15 x 10 Sets
—Start @ 70% & build to a heavy set by the end

Conditioning
5 RFT
10 DB Bench Press (heavy)
15 Box Jump Overs 24/20″  (RX+ = 30/24″)
20/16 Cal Row

WOD Notes: Goal is 12-15 minutes. This is meant to be a lower intensity WOD, so go heavy on the BP to slow the HR down a little. BP should be heavy for 10 reps & shouldn’t feel like you could get 15+ unbroken. SPRINT the last row!

Assistance
a) DB Bent-over Rows – 3×12 (each arm – heavy) + 1×8 (light – pause for 3 sec at the top each rep)
b) Trunk Rotations (cable) – 3×15 (each side)
c) Tibialis Raises – 4×12

6/7/2023 – WOD

Strength
a) Deadlift (3″ deficit) – 5×2 @ 80%+ (heavier than 5×3 from 2 wks ago), 1×8-10 @ 70%
b) Dips (bar/ring) – 5×6 (slow tempo + pause: advanced = weighted)
—Superset a/b every 3 min. No touch n go. Partner up for DL to save time on cleaning up.

Conditioning
For Time
5 Dball/Bag over Shoulder 150/115#
10 GI Janes
400m Run
10 Dball/Bag over Shoulder 150/115#
15 GI Janes
600m Run
15 Dball/Bag over Shoulder 150/115#
20 GI Janes
800m Run

WOD Notes: Goal is 16-20 minutes. Use a bar that’s just above reach if you can do a strict pu. Dball should be a little heavier for the first 2 rds. If you have to back it off to a lighter bag for the round of 15 that’s fine. 

Assistance
a) GHD Sit-ups: 10×10 (weighted) —rest 25-30 sec between sets
b) DB Lateral + Front Raises – 3×15 each (pause at the top)