Strength
Front Squat – 4×7
—Start @ 70% & work up to a 7RM
Conditioning
800m Sled Drag For Time 45/25#
Assistance
3×12 GHD Back Extensions (weighted)
WOD Notes: The goal is to be able to move the entire time whether that’s running or walking. Time Domain is 4-10 minutes. Tomorrow will be another partner WOD, so be prepared! 
Strength
Bench Press (tempo) – 5×3 @ 75%+ for all sets
—5 sec count down / 1 sec count hold on chest / drive up hard
Conditioning
5 Rounds For Time
15 Wall Balls 30/20#
1 Pull-up Complex
12 Box Jump Overs 30/24″
WOD Notes: Time domain for this WOD is 8-14 minutes. Pull-up Complex = 2 Strict C2B + 4 Kip C2B + 6 Kip Chin over Bar (try to hang on to bar for all 12 reps). You do not have to stand all the way up on the box.
Ryan M – Burning through 15 cals on the ski erg!
Strength
Snatch – 7 sets (Pwr Snatch + Full Snatch)
—Start @ 75% of Snatch & work up to a heavy complex. You don’t have to touch n go the reps.
Conditioning
For Time
15 Ring Muscle-Ups
15 Power Snatches 135/95#
100 Cal Row
15 Power Snatches 135/95#
15 Ring Muscle-Ups
Extra Work
a) Snatch Pulls – 5×3 @ 120% of Snatch
b) 3xME Weighted Plank
WOD Notes: Time domain for this WOD is 15-20 minutes. Scaling Option #1 =5-8 MU/rd or do as many as you can in 3 minutes. Option #2 = 15 C2B Pull-ups / 15 Dips. Option #3 = 15 C2B Pull-ups / 15 Burpees. Power Snatch weight is 60-65% of 1RM Power Snatch
Planks everywhere
Strength
BB Complex – 7 sets (Pwr Clean + Sq Clean + Jerk)
—Start @ 80% of CnJ & work up to a heavy complex. You don’t have to touch n go the cleans.
Conditioning
6 Rounds (interval style)
1 Legless Rope Climb 15ft (scale – with legs 20ft)
7 Push Jerk 205/125#
14 Lateral Burpees over Bar
—Rest 1 minute between Rounds
WOD Notes: PJ weight is 67-70% of 1RM PJ. Each round should be 95% effort, since there is rest after each round (sprint the burpees!) Subtract 5 minutes from your time at the end. 2nd scaling option for RC is pulling sled 1 lap with arms only (heavy). 
Strength
Back Squat – 4×7
—Start @ 70% & work up to a 7RM
Conditioning
For Time
Run 800m
20 T2B
30 Back Squats (bodyweight)
20 T2B
Run 800m
WOD Notes: No racks are allowed for back squats unless you absolutely need one. BS weight is 45-50% of 1RM (goal is to do all 30 reps unbroken). You should only be trying bodyweight if you can do them in no more than 2 sets. You may scale reps down to 10-15 for T2B or do 40 Sit-ups for each 20 T2B. Time domain for this WOD is 10-15 minutes.
Weighted planks for extra assistance work
Conditioning
Complete with a partner for time
100 GI Janes
100 DB Snatches 70/45#
Row 4k
*One partner does 250m sled drag 45/25#, while the other one chips through the WOD. Once partner gets back from sled drag, you must switch. Keep a running total of reps as you go through the WOD.
WOD Notes: You may not move on to the next movement until you finish all the reps.
***Normal Schedule today! Rage is closed tomorrow for Easter! 
Strength
Front Squat – 2 EMOM for 8 Minutes @ 85%
Conditioning
For Time
40 Wall Balls 20/14#
3 Bear Complex 185/115#
30 Wall Balls
3 Bear Complex
20 Wall Balls
3 Bear Complex
10 Wall Balls
3 Bear Complex
WOD Notes: You may squat clean thruster from the front & behind the neck for the bear complex if you’d like. Otherwise, a Bear Complex = pwr clean+front squat+jerk+back squat+jerk. This WOD will test the muscular endurance in your legs. BB weight is 60-62% of CnJ max.
***Schedule today- 5:30am, 8am, & 4pm classes. Open gym 1-4pm as well. 
Strength
EMOM for 10 Minutes
ODD = 5 Bench Press @ 75%
EVEN = 10 Ring Rows
*Maintain plank position throughout ring rows (no saggy hips). Also, keep shoulders back when arms are extended, then pull rings to the armpits. Advanced = stand under rings. Novice = stand in front of rings
Conditioning
5 Rounds For Time
6 Power Cleans @ 75%
12 C2B Pull-ups
Run 400m
WOD Notes: Time domain for this WOD is 12-20 minutes. You may choose to touch n go the cleans or do singles as you go through the WOD. If you feel like you need extra work, take out the prowler & do 4×1 lap (heavy as possible) with as much rest between as needed.
Announcement: Friday Schedule: 5:30am, 8am, 4pm classes only. Easter Sunday: Closed
Strength
Snatch – EMOM for 10 Min (1 Snatch Pull + 1 Full Snatch)
—Start @ 75% & work up to a heavy set. Stay over the bar as long as you can as you pull bar back to the hip.
Conditioning
3 Rounds For Time
50 Double Unders
9 Deadlift 155/105#
7 Power Snatch 155/105#
5 Overhead Squats 155/105#
1 Rope Climb 20ft
WOD Notes: Scaling for DU are 100 singles. Use same BB for all 3 movements. It should be light (33% of DL) to be where you can consistently move. You may front squat instead of OHS, if mobility is an issue. Scaling for RC are 8 Strict Pull-ups.
Announcement: Friday Schedule – 5:30am, 8am, 4pm classes only. Sunday – Closed
Strength
Press Complex (no rack) – 5 sets (3 Strict Press + 2 Push Press + 1 Push Jerk)
—Use 85%+ of 1RM Press. Jerk will feel light, so work on getting under bar quick.
Conditioning
5 Rounds (interval style)
10 Strict HSPU (no deficit)
15 KB Swings 88/53#
20 Cal Row
—Rest 1 minute between rounds
WOD Notes: Scaling for HSPU are 10 DB Push Presses (make it challenging for 10 reps). You may also scale the reps of the HSPU to 5-7 each round or use an abmat to decrease range of motion. Each round should be 95% effort, so don’t hold back on the rows each round. Subtract 4 minutes at the end from your time. 
Henry is ready to rock 15.5!
