Category Archives: WOD

7/19/2022 – WOD

Strength
a) Bench Press – 5×5 @ 72-77% + 1 ME @ 65% (10-12 reps)
b) One Arm Farmers Carry – 3×50 yard (each arm – heavy)
—Superset a/b every 3:30. 3 Pause just above chest + 2 Pause on chest). Walk across the street w/ (R) arm then walk back with (L) arm. Heavier than last wk!

Conditioning
5 RFT
10 (Push-up + Burpee Box Jump Over 24/20″)
150m Sandbag/Dball Carry (shoulder) 125/80#

WOD Notes: Goal is 11-15 minutes. Try to do the push-ups as strict as possible. You should carry a ball/bag that you can jog slow with every round. You should not be walking with it!! You will go to the “Cantel” Sign & we’ll start the carry 10 yards into the parking lot to shorten it a bit.

Assistance
a) DB Skull Crushers – 4×12
b) Banded Hollow Rocks – 8×30 Sec on / 60 Sec off

7/18/2022 – WOD

Strength
a) Back Squat (wk 2)  – 5×5 (1 sec pause) @ 77-80%
b) Strict Pull-ups – 4×10  (Advanced = C2B)
—Superset a/b every 3:30. Use band to get all the reps in if you can’t w/o one.

Conditioning
For Time
2 Rounds of “DT” 155/105#
25/20 Cal Assault Bike
1 Round of Heavy “DT” 205/135#
25/20 Cal Assault Bike
2 Rounds of “DT” 155/105#
25/20 Cal Assault Bike

WOD Notes: Goal is 12-17 minutes. DT = 12 DL + 9 Hang Power Cleans + 6 Jerks. The middle round should feel HEAVY to where you have to break up DL & HPC a few times!!! You should be able to move through DL quick & break up the HPC once on the lighter barbell.

Assistance
a) Weighted Plank – 5 Sets: 1 Min on / 1 Min off
b) One Arm High Pulls – 4×10 each arm (control eccentric)

7/16/2022 – WOD

Conditioning “40 Min Cap”
4 RFT w/ Partner
400m Run
30/30/20/20 Power Snatches by rd (m: 135/165#, f: 95/105#)
30 GI Janes
40/40/30/30 Back Rack Lunges by rd (m: 165/195#, f: 105/125#)

WOD Notes: Goal is under the 40 min cap. You will run together & go GI Janes at the same time. You will use the same weights for rounds 1/2 & then switch for rounds 3/4. First bar should feel fairly light to where you can touch n go a few reps & do 10 lunges at a time. The 2nd bar should be quick singles & 10 lunges, but feel very challenging. 

7/14/2022 – WOD

Strength
a) Deadlift (3″ deficit) – 5×5 @ 70%
b) DB Seated Shoulder Press – 5×8 (2 arms at same time)
—Superset a/b every 3:30. Stand on a red/blue comp plate for DL.

Conditioning
12 Min Clock – 3 Rounds
30/23 Cal Row
20 DB Snatches (alternating) 70/50#
***Max Wall Balls in remaining time 20/14# to 10ft

WOD Notes: Goal is to have 2+ min to get as many WB. DB Snatches should be done in 1-2 sets max & you can muscle snatch them. You should alternate every rep & have both heads hit the floor. 

Assistance
a) Bent-over One Arm DB Rows – 4×12 (each arm – heavy)
b) 15 GHD Hold + 15 GHD Sit-ups + 15 GHD Hold x 4 Sets

7/13/2022 – WOD

Strength
3 Cleans + 3 Jerks – 6 Sets @ 75-80%
—One Set every 2:30. Try to squat at least one of the cleans.

Conditioning
1 Min AMRAP x 18 w/ 2 other people
5-7 Muscle-ups OR 8-12 T2B
***Max Cal Assault Bike

WOD Notes: Score = total cals between the 3 of you. Each athlete will do 6×1 minute with 2 minutes rest each rd, so that means you should try and sprint the assault bike as much as possible!!!!! You should have a minimum of 30 secs to SPRINT, so pick a number of MU/T2B to where you have that time on the bike!

Assistance
a) Lateral/Front Raises – 4×10 each
b) Tibialis Raises – 3×25 (against wall)

7/12/2022 – WOD

Strength
a) Bench Press – 5×5 @ 70-75% + 1 ME @ 65% (10-12 reps)
b) One Arm Farmers Carry – 4×50 yard (each arm – heavy)
—Superset a/b every 3:30. 2 Pause just above chest + 3 Pause on chest). Walk across the street w/ (R) arm then walk back with (L) arm. Go Heavy!!

Conditioning
4 RFT
25 Russian KB Swings 88/70#
25/20 Cal Ski
75 Double Unders

WOD Notes: Goal is 13-17 min. KB swings should be done in 1-2 sets each rd. Hinge your swing (don’t squat them)! DU sub = 35-40 DU, 125 singles, or 150ft versa. 

Assistance
a) DB Skull Crushers – 4×10
b) Banded Hollow Rocks – 6×30 Sec on / 60 Sec off

7/11/2022 – WOD

Strength
a) Back Squat – 5×5 (1 sec pause each rep) @ 75%
b) Strict Pull-ups – 5×8  (Advanced = C2B)
—Superset a/b every 3:30

Conditioning
3 RFT
5 Wall Walks  (RX+ = 60ft HSW)
3 Rope Climbs 15ft  (RX+ = 20ft)
125m Sled Drag + 15 DB Thrusters + 125m Sled Drag 50/35# DB’s

WOD Notes: Goal is 17-21 min. WW sub = 3-4 WW or 2 walks around a plyo box in pike position. RC sub = climb 10-12ft, 6 heavy pulleys or 5 up/downs, 15-18 ring rows. You will load sleds with your DB’s for thrusters which should be unbroken but challenging. You will drag sled to the fire hydrant, do 15 DB thrusters, then drag sled back to Rage.

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) One Arm High Pulls – 4×12 each arm

7/9/2022 – WOD

Conditioning
35 Min AMRAP Row For Total Calories w/ Partner
***Every 7 minutes x 5 sets, starting at 0:00, do:
10/10/8/6/6 (by rd) Bear Complex
40 HR Push-ups + 20 Burpees

WOD Notes: Goal is to have 3+ minutes to row each round. RX Weights: (M: 155/185/215#, F: 105/125/145#). The first bar should feel relatively light, but the 2nd & 3rd should feel much more challenging since there’s less reps. Total volume/athlete = Total Cals + 20 Bear Complex + 100 Push-ups + 50 Burpees. You can let monitor reset after each rd & add up the 5 rds.

7/7/2022 – WOD

Strength
a) Shoulder Press or Push Press – Work up to a heavy single
b) 3 Sets Max Reps (8-12) of Shoulder Press or Push Press @ 75%
—15 Min Clock to get this all done. Choose one. You may mix if you want.

Conditioning
12 Min AMRAP
15/12 Cal Ski
12 DB Hang Cleans 50/35#
12 C2B Pull-ups (RX+ = 6-8 Bar MU)
12 DB Hang Snatches 40/30#

WOD Notes: Goal is 4 rds. This WOD is mainly going to hit your upper body since most of the WOD’s this week hit the lower body. DB weight should be fairly light to where you can do the 12 reps unbroken. You will use 2 DB’s for both cleans/snatches. C2B sub = chin over bar or banded pu (no scaling reps).

Assistance
a) Strict Pull-ups – 5×5 (weighted = advanced)
b) DB Reverse Flies – 4×12 (control eccentric part)

7/6/2022 – WOD

Strength
a) Deadlift – 2×8 @ 70%, 2×6 @ 75%, 2×4 @ 75%+
b) DB Lateral Raises – 5×10 (control eccentric)
c) Hollow Rocks – 5×30-45 Sec
—Superset a/b/c every 4 minutes. You may touch n go, but lower slow & no bouncing.

Conditioning
12 RFT w/ Partner (interval)
5 Power Cleans @ 70-75%
4 Laps Dball Bear Hug Carry 150/100#
12/10 Cal Assault Bike

WOD Notes: Goal is under 1:45 each round (sub 21 min total). Each person will do 6 rds. PC should feel heavy for 5 reps where you have to take an extra few secs between reps, but take less than 30 sec. You may start at 70% & increase to 75% by the end. 1 Lap = 6 mats. Sprint the bike (less than 50 sec!).

Assistance
a) Glute Ham Raises 4×10 (sub: 5-6 negatives) or Hamstring Sliders – 3×15
b) DB Bench Press – 4×10 (3 sec eccentric)

Reminder: This Saturday July 9th is Rage Cornhole Tourney/Hangout. Starts at 5pm & will go whenever we feel like stopping. It will be $20/ person & we’ll draw teams upon arrival.