Monthly Archives: May 2024

5/4/2024 – WOD

By WOD

Conditioning “40 Min Cap”
3 RFT w/ Partner
80/64 Cal Ski
60 DB Snatches (increase by round)
4 (40ft Sandbag Walking Lunge 150/115# + 15 HR Push-ups)
400m Run

WOD Notes: Goal is to get under the 40 min cap. DB snatches: M = 60/70/80#, F = 40/50/60#. You don’t have to alternate each rep for the snatches. Sandbag should be heavy for the lunges. You should take around 6 steps out and 6 steps back. 

REMINDER: The Running Clinic is today @ 9:45am. Please sign-up using the link below! It’s free to all Rage members.
https://go.dptpreneur.com/widget/form/yfrek9oOlaolXHhcRJoa

5/2/2024 – WOD

By WOD

Strength
a) 3 Position Snatch: Above Knee + Below Knee + Floor x 10 Sets
—One set every 90 sec, starting at 65% & work up to a heavy complex
b) Hex Bar Deadlift – 5×6 @ 75-80%
c) DB Lateral Raises – 4×12 (slow eccentric)
—Choose either a or b/c together

Conditioning 
11 Min AMRAP
42/35 Cal Row
21 DB Thrusters 50/35#
30/25 Cal Row
15 DB Thrusters 60/40#
18/15 Cal Row
9 DB Thrusters 70/50#
***Max Cal Row in the remaining Time

WOD Notes: Goal is to have at least 1 minute to row at the end for max cals or finish the 9 DB thrusters in under 11 minutes. Try to increase weight each round if possible.

Assistance
a) L-Sit/Tuck (Pegboard) – 30 Sec x 8 Sets
b) DB Bent-over Rows – 4×12 each arm (heavy & control eccentric)

REMINDER: The Running Clinic is Saturday May 4 @ 9:45am. Please sign-up using the link below! It’s free to all Rage members.
https://go.dptpreneur.com/widget/form/yfrek9oOlaolXHhcRJoa

5/1/2024 – WOD

By WOD

Strength “15 Min Clock”
a) Power Clean – 8×3 @ 80%+
b) DB Bench Press – 4×10 (heavy)
—a/a/b x 4 Sets. Every 1:15 do either 3 cleans or 10 DB BP following that pattern. If you want to work up to a heavy single at the end, feel free to do that.

Conditioning “20 Min Cap”
20 RFT w/ Partner (interval style)
25 Double Unders  (RX+ = 30)
5 Hang Cleans (RD 1-10 = Muscle 135/95#, RD 11-20 = Power 185/125#)
6 Bar Facing Burpees  (RX+ = 8)

WOD Notes: Goal is to be around 40-60 sec/rd (you should be under 60 sec!!!!). Partner A does one full round while Partner B rests. You will do 10 rounds each. DU sub = 15 DU or 30 Singles (take no more than 20 sec). HMC = 50%, HPC = 65% (should be unbroken but feel somewhat challenging). Do 8 burpees, if you’re a ninja. You should be sprinting each round!!!

Assistance
a) 20 Sec GHD SU Hold + 20 GHD SU x 4 Sets
b) Face Pulls – 4×12 (Pause each rep)