Category Archives: WOD

10/16/2021 – WOD

Conditioning (35 min cap)
2 RFT w/ Partner
50 Thrusters (m: 135/155) (f: 95/105)
400 Double Unders
30 Power Cleans (m: 185/225) (f: 125/135#)
10 Rope Climbs 20ft
400m Sled Drag 150/115#

WOD Notes: Goal is sub 35 min. Double Unders & sled drag are the only 2 movements where you’re working at the same time. DU sub = 1/2 DU or 500 singles. RC sub = climb to 12-15ft or 2x up/downs or 3x pulleys. 

Announcement: Tomorrow is the last week of this 6 week session for Lil Ragers. We will be starting up another 6 week session November 6th. Tell your friends about it!

10/14/2021 – WOD

Strength
Snatch – 10×2 (One set every min x 5, One set every 90 sec x 5)
—Start @ 70% & work up to a heavy double by the end.

Conditioning
Every 5 Min x 4 Rounds
400m Run
20 DB Snatches (alternating) (Increase each rd)
25/20 Cal Ski

WOD Notes: Goal is to have at least 45 sec of rest each round. Men’s weights: 70/80/85/90#. Women’s: 50/60/65/70#. Run should take 2 min at the most. DB Snatches – 45-60 sec. Ski – 90 sec-2 min max. If the interval seems easy for you, try to push the pace on the ski to increase the intensity.

Assistance
a) Lateral/Front Raises (pulley) – 4×10 each arm
b) Barbell Ab Rollouts – 4×12

10/13/2021 – WOD

Strength
a) Deadlift (grip in between clean/snatch) – 5×5 @ 67-70% of DL
b) DB Bench Press – 5×6-7 (3 sec eccentric – heavy)
—Superset a/b every 3 minutes

Conditioning
5 RFT
10 C2B Pull-ups  (RX+ = 15)
3 Wall Climbs  (RX+ = 4 WC or 50ft HSW)
15/12 Cal Row
—Rest 2 minutes
Max Slam Balls in 60 Sec 50/30#

WOD Notes: Goal is 11-16 min. C2B sub = chin over bar, banded pu, or Ring Rows. Do not scale reps! WC sub = 20 shoulder taps or walk one lap around plyo box (feet on box in pike position). Slam Balls – Show full extension of arms at the top of each rep. Shoot for 25+ reps!

Assistance
a) GHD Sit-ups – 4×25 (sub: Weighted Sit-ups) —Rest 1 min between
b) Glute Ham Raises – 5×8 or Hamstring Curl (Sliders) – 4×10

10/12/2021 – WOD

Strength
a) Front Squat – 5×5 (2 Pause + 3 regular) @ 75%
b) DB Skull Crushers – 5×10

Conditioning
3 RFT
30 Wall Balls 30/20# to 10/9.5ft
100 Yard Dball/Sandbag Bear Hug Carry 125/80#
30/23 Cal Assault Bike

WOD Notes: Goal is 13-18 minutes. WB should be done in 1-3 sets. The carry is all the way across the street and back. Bike should take no more than 2 min/rd. 

Assistance
a) Trunk Rotation (pulley) – 3×12 each side
b) Hip Adduction (rower seat) – 3×10 per leg)

10/11/2021 – WOD

Strength
a) Split Jerk – 5×5 (1st 3 Pause on dip/catch) @ 75%
b) DB Bicep Curls (alt) – 4×20
—Superset a/b every 3 minutes

Conditioning
5 RFT
15 T2B
5 Clean n Jerks 185/125# (RX+ = 205/135#)
15 Box Jump Overs 24/20″

WOD Notes: Goal is 12-16 min. T2B sub = T2R, Weighted Sit-ups or leg raises. You may also scale reps on T2B (if you can do them) & finish remaining reps doing v-ups. CnJ = 60% of max (quick singles). You must face the box when jumping over.

Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) Cable Lat Pulldowns w/ pulley – 4×12

10/9/2021 – WOD

Conditioning (35 min cap)
3 RFT w/ Partner
400m Run
10 (2 Snatch Grip DL + 2 Hang Pwr Snatches + 5 OHS)
100/80 Cal Row (Each athlete must do 3 Rope Climbs 20ft throughout)
***Weights – m: 135/155/175#, f: 95/105/115#

WOD Notes: Goal is sub 35 min. One partner may run around and start are the barbell before they get back from run. Weights should feel relatively light the first round (60%) & feel heavy by the 3rd (75%). RC sub = climb to 12-15ft, 6 total Up/downs or 24 total ring rows. 

10/7/2021 – WOD

Strength
a) Deadlift – 20 Min to Work up to a Heavy Single
b) DB Bench Press – 5×8 (3 Sec eccentric each rep)
—Superset a/b as needed. Focus on the DL towards the end. If you don’t want to go above 90% on the DL, you can just do 3×5 @ 70%

Conditioning
10 Min AMRAP
10 Burpees
10 (5R+5L) Hang DB Snatch 70/45#

WOD Notes: Goal is 7+ rds. Snatches should feel moderately heavy. You will do 5 in a row with one arm before you switch. 

Assistance
a) L-Sit/Tuck (Pegboard) – Accumulate 3 minutes
b) Glute Ham Raises or GHD Hip Extensions – 4×12 (weighted)

10/6/2021 – WOD

Strength
Snatch – 1 Every 45 Sec x 5 + 1 Every 60 Sec x 5
—Work up to a heavy single. If you need more than 10 sets that’s fine

Conditioning
10 RFT
8/6 Cal Assault Bike
3 Strict Pull-ups + 3 Kipping C2B  (RX+ = 3 Strict C2B + 3 Bar MU)
3 Dball Over Shoulder 150/100#

WOD Notes: Goal is 15-19 minutes. Bike should take less than 45 sec each rd. Pull-up sub = 6 banded strict PU or 6 ring rows (set feet up to where they are difficult for 6 reps). Dball/bag should be heavier than normal so challenge yourself. You may do 1-2 heavy reps & 1 light rep as well.

Assistance
a) Weighted Sit-ups – 10×10 or GHD Sit-ups (rest 15 sec between sets)
b) Barbell Skull Crushers – 4×8 (3 sec eccentric)

Food of Week Challenge – Week 2
1) Apple – 3 servings 
2) Avocado – 3 servings
3) Almond (butter, milk, or nuts) – 3 servings
4) Bison – 1 serving
***You can still sign-up at the bottom of class sign-up sheet to be eligible to win prizes at the end of 8 weeks!

10/5/2021 – WOD

Strength
a) Push Press – 15 Min to Work up to a heavy single
b) Hollow Hold – 5×30-45 Sec
—Superset a/b in the beginning when weight is still light

Conditioning
For Time
40/32 Cal Ski
20 Push Jerks 155/105#
150m Sled Drag 90/60#
30/25 Cal Ski
15 Push Jerks 185/125#
150m Sled Drag 90/60#
20/16 Cal Ski
10 Push Jerks 205/135#
150m Sled Drag 90/60#

WOD Notes: Goal is 14-18 min. Ski should take about 3/2/1 min by round. Jerks should be done in 2-3 sets the first 2 rounds and 1-2 sets the last rd. Weight is 55/60/65% by rd.

Assistance
a) DB Lateral/Front/Rear Raises – 3×12 each
b) Hip Adduction (rower seat) – 3×10 each leg

10/4/2021 – WOD

Strength
a) Back Squat – 15 Min to Work up to a heavy single
b) One Arm High Pulls – 4×12 each arm

Conditioning
5 RFT
10 Power Clean 165/105#
20 Wall Balls 20/14#  (RX+ = 30/20# to 10/9.5ft)
60 Double Unders

WOD Notes: Goal is 13-17 min. PC = 60% of PC max. Should be quick singles or touch n go a few reps the first round. WB should be done in 1-2 sets. DU sub = 30 DU/80 singles/120ft versa climber. 

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) DB Bicep Curls (alternating) – 4×20