Conditioning
“Open WOD 23.1” – 14 Min AMRAP
60 Cal Row
50 T2B
40 Wall Balls 20/14# to 10/9ft (Masters 55+ = 14/10# to 10/9ft)
30 Power Cleans 135/95/65#
20 Ring Muscle-ups
WOD Notes: Goal is to get to the Ring Muscle-ups & whatever time you have left make attempts. If you are participating in the Rage Open, any RX score will beat a scaled score. Please arrive at least 30 minutes before your heat time so that you can warm-up & judge if necessary!
Strength Full Body Training Split” – Legs, Chest/shoulders/Tri, Back/Bis, Lower Leg
30 Minute Running Clock
1) Barbell Hip Thrusts – 5×10 (heavy – pause each rep)
2) Barbell Bench Press – 3×1 (work up to a heavy single), 2×8-12 @ 70%
3) Tibialis Raises – 4×12 (same as last wk)
4) One Arm Rows (pulley) – 4×10 (each arm) -Split Stance
—Try to complete all 4 exercises every 6 minutes. First set of each movement can be lighter, but try to increase for the remaining sets.
Conditioning
For Time
40/32 Cal Row
20 T2B
40 Push Jerks 135/95#
20 T2B
40/32 Cal Row
WOD Notes: Goal 8-12 minutes. T2B sub = T2R, GHD SU, weighted su, or v-ups. PJ = 45% (should be able to do at least sets of 10 reps minimum.
Assistance
a) GHD Sit-ups – 5×15 (weighted – heavier)
b) Banded TKE – 3×30 each leg
—Rest 45 Sec between sets of Sit-ups
Strength
a) Deadlift – 5×5 @ 75%
b) DB Lateral Raises – 5×10 (pause + control eccentric)
—Superset a/b every 3 minutes
Conditioning
4 RFT
150m Backwards Sled Drag 90/60#
15 C2B Pull-ups (RX+ = 8 Bar Muscle-ups)
25 Russian KB Swings 88/70#
WOD Notes: Goal is 15-19 minutes. C2B sub = chin over bar or 20 ring rows. Sled drag is to the old “Cantel” sign & back into Rage. KB Swings should be unbroken each rd & feel challenging. You may wear a belt for the sled drag.
Assistance
a) DB Bicep Curls & DB Skull Crushers – 4×8 each (3 sec negative each rep – heavy)
b) Pallof Presses – 3×15 (pause each side – lots of tension on band)
Strength
a) Strict Press – Find a heavy Single, + 3×8-12
b) Strict Pull-ups – Max Weighted Pull-up or 1 Set Max Reps (BW), + 3×8-12
c) Max Height Seated Box Jump (use 12-15″ box)
—Superset a/b/c as needed. 20 Min to get everything done.
Conditioning “Valentines Day Partner WOD”
10 RFT w/ Partner – 20 Min Clock
20/16 Cal Ski
10 Power Snatches (increase every 2 rds)
***Max Cal Ski in remaining time
WOD Notes: Goal is 14-18 minutes. You will each ski once/round & do 5 snatches each. M = 135/145/155/165/175#. F = 93/98/103/108/113#. Partner A should do all 5 snatches in a row (especially on the lighter bars), so that partner B has rest coming off the ski.
Assistance
a) Glute Ham Raises/ GHD Hip Extensions/Hamstring Sliders: 5×8
b) Weighted Hollow Hold: 8 Sets: 30 sec on / 30 sec off
Strength
a) Back Squat – 20 Min to work up to a heavy single or 5×5 @ 80%
b) Face Pulls – 4×10 (pause each rep + slow eccentric)
—Superset a/b as needed
Conditioning
12 Min AMRAP
5 Hang Power Clean 185/125#
7 Bar Facing Burpees
9 DB Thrusters 50/35# (RX+ = 45/30#)
WOD Notes: Goal is 6+ rds. HPC = 65%+. After each set of thrusters, you should have to rest 10-15 sec before you start the HPC, since it shouldn’t feel super light. You may step over the bar if you can’t jump for any medical reason. Thrusters should be unbroken every round.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off (5 heavy / 5 not as heavy)
b) DB Reverse Flies – 4×12 (pause & control eccentric)
Conditioning
5 RFT w/ Partner
30 Deadlifts (increasing by rd)
10 Wall Walks
30 C2B Pull-ups
60/50 Cal Assault Bike
WOD Notes: This entire WOD is “you go I go”, so it’s a true partner workout. Goal is sub 45 min. M = 225/255/285/315/345#, W = 155/175/195/215/235#. DL = 50/55/60/65/70% by rd. You may break up reps anyway you’d like. Try to sprint the bike since you’re HR will probably drop a little on the 2 gymnastic movements.
Strength Full Body Training Split” – Legs, Chest/shoulders/Tri, Back/Bis, Lower Leg
35 Minute Running Clock
1) Single Leg Deadlift – 4×6 (each leg – challenging)
2) Barbell Bench Press – 5×2 (pause) @ 80%+, 1×8-12 @ 70%
3) Tibialis Raises – 4×12 (same as last wk)
4) DB Seal Rows – 5×8 (heavier than last week)
—Try to complete all 4 exercises every 6 minutes. First set of each movement can be lighter, but try to increase for the remaining sets.
Conditioning
For Time
50/40 Cal Ski
50 Box Jump Overs 24/20″
50/40 Cal Ski
WOD Notes: Goal is 8-10 minutes. You don’t have to stand up on the box jump overs. This is meant to be short & fast!
Assistance
a) GHD Sit-ups – 5×20 (weighted)
b) Banded TKE – 3×30 each leg
Strength
Clean – 1 EMOM x 5, 1 Every 90 Sec x 5
—Start @ 70% & work up to a heavy single & go for PR if you feel good!
Conditioning
3 RFT w/ Partner
20 Clean n Jerks (increasing)
50 T2B
60 Wall Balls 30/20# to 10/9.5′
WOD Notes: Goal is 18-22 minutes. CnJ (no squat) = m: 155/185/205#, f: 105/125/135#. You should do quick singles/doubles back & forth. T2B sub = T2R, weighted su/leg raises, or knee ups. WB should be done in sets of 10.
Assistance
a) DB Lateral Raises – 3×10 (pause & control eccentric)
b) Barbell Front Raises – 3×10 (pause & control eccentric)
c) Pallof Presses – 3×12 (pause each side – lots of tension on band)
Strength
a) Strict Press – 5×2 @ 85%+, 2×8-10 Reps @ 70%
b) Strict Pull-ups – 5×5 (normal grip) + 1x ME Set (8+ reps)
c) Glute Ham Raises/ GHD Hip Extensions/Hamstring Sliders: 4×12
—Superset a/b/c every 4 minutes.
Conditioning (24 Minutes Total)
5 Rounds (1 min each station)
Min 1 – 6 Laps Bear Hug Carry 125/90#
Min 2 – 50 Double Unders (RX+ = 60)
Min 3 – 2 Rope Climbs 20ft
Min 4 – Max Feet Versa Climber Sprint
Min 5 – Rest
***Your score is total feet on the Versa Climber for all 5 rds.
WOD Notes: Goal is to get at least 120ft/rd on the VC for a total of 600+ft by the end of 5th rd. You should have about 15 sec rest after each movement. 1 Lap = 6 mats for the bear hug carry. DU sub = DU attempts for 45 sec, 25 DU, 30-40 Lateral Bar Hop Overs, 60 line hop overs. RC sub = 4 up/downs, or 5 heavy pulleys. You may have to start the VC a few secs later since there will be someone in front of you finishing up. You may sub out any other cardio equipment if you want as well.
Assistance
a) Hollow Rocks: 8 Sets: 30 Sec on / 30 Sec off (advanced = banded)
b) DB Preacher Curl + Rope Tricep Pushdowns: 4×12 each
Strength
a) Back Squat (wk 6) – 2×5, 3×3, 1×1 @ 80/85/90%+, + (1) 60 Sec Rack Hold at 125%
b) Face Pulls (pulley) – 5×8 (pull hands to ears w/ high elbow & pause)
—Use a little heavier than last week for each set. 20 Min Clock to get this all done
Conditioning
For Time
21 Devil Press 40/25#
42/35 Cal Row
15 Devil Press 50/35#
30/25 Cal Row
9 Devil Press 70/50#
18/15 Cal Row
WOD Notes: Goal is 9-13 minutes. You should be able to move through the first 21 DP pretty quickly, but it shouldn’t feel super light! The last round should feel really heavy to where you have to CnJ them. Reset monitors each round & really try to sprint the entire last round of 18/15 cals!!
Assistance
a) Weighted Plank – 1×90 Sec, 1×60 Sec, 1×45 Sec, 4×30 Sec (Work to Rest = 1:1)
b) DB Reverse Flies – 4×15
