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6/1/2023 – WOD

Strength
Hang Snatch + Full Snatch – 1 Set every 60 Sec x 5, 1 Set every 90 Sec x 5
—Stay between 70-80% or work up to a heavy complex at the end. Squat them if mobility is adequate.

Conditioning
12 Min AMRAP
10/9 Cal Row
2 DB Thrusters 50/35#
2 T2B
10/9 Cal Row
4 DB Thrusters 50/35#
4 T2B
***Keep adding 2 reps to thrusters/t2b each rd. Row cals stay the same.

WOD Notes: Goal is to get into the round of 10/14/14. Thrusters should be unbroken if possible, but feel difficult by round 10. Reset the monitors each rd. 

Assistance
a) DB Bent-over Rows – 3×10 (each arm – heavy) + 1×8 (light – pause for 3 sec at the top each rep)
b) Trunk Rotations (cable) – 3×12 (each side)
c) Tibialis Raises – 3×20

5/31/2023 – WOD

Strength
a) Deadlift – 5×3 @ 80%+ (heavier than the 5×5 from 2 weeks ago)
b) Dips (bar/ring) – 4×10 (advanced = weighted)
—Superset a/b every 3:30. No touch n go. Partner up for DL to save time on cleaning up.

Conditioning
1 Min AMRAP x 20 w/ Partner (interval style)
5 Deadlifts @ 60%
6 Bar Facing Burpees
Max Cal Ski in the remaining minute

WOD Notes: Goal is to have 25-30 secs to ski each round. The work to rest ratio is 1:1 (1 min on/1 min off). Score = total cals between you and your partner. RX weight would be 275/185#. You should try to touch n go all 5 DL each rd. Step over bar if you have to so you can keep moving fast.

Assistance
a) GHD Sit-up Hold – 8 Sets: 30 sec on / 45 sec off (advanced = weighted)
b) DB Lateral + Front Raises – 3×12 each (pause at the top)

5/30/2023 – WOD

Strength “18 Min Clock”
a) Jerk (rack) – 6×2 @ 85%+ (build to heavy set of 2)
b) Hamstring Work – 4×12 (GHR or Sliders) 
—Superset a/b every 3 minutes. You may also do the squats from yesterday instead of today’s strength.

Conditioning
For Time w/ Partner
40 Clean n Jerk 135/95#
80/65 Cal Assault Bike
30 Clean n Jerk 185/125#
60/50 Cal Assault Bike
20 Clean n Jerk 205/135#
40/30 Cal Assault Bike

WOD Notes: Goal is 16-20 minutes. CnJ = 55/65/70% by rd. You should be able to touch n go the first barbell for 3-5 reps. The 2nd/3rd barbell should be quick singles. 

Assistance
a) Barbell Strict Press – 3×10 @ 70%
b) Weighted Hollow Hold – 10 Sets: 20 Sec on / 20 Sec off

5/29/2023 – Happy Memorial Day!

Conditioning
“Murph” – For Time
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
***RX+ = Wear 20/14# Vest***

WOD Notes: You may partition this anyway you’d like! The push-ups will be the most challenging part. Think about using a band or elevate hands to modify the push-ups if you struggle with doing them strict! Use a band or do ring rows for the Pull-ups. You will be responsible for warming up on your own! Please arrive at least 15 minutes before your heat to allow time to warm-up and cheer on everyone else! You may also scale the reps as needed in order to finish under 60 minutes!

Strength
a) Back Squat – 5×4 (pause reps 2 & 4) @ 80%+ (heavier than last wk)
b) One Arm High Pulls – 4×10 each arm
—Superset a/b every 3:30. Pause for at least 1 sec.

5/27/2023 – WOD

Conditioning “30 Min Clock”
For Time – 100 Hang Cleans w/ Partner 185/125#
***Every 5 minutes starting at 0:00 do:
50/40 Cal Row
8 Wall Walks  (RX+ = 10)

WOD Notes: If you finish the 100 hang cleans under 30 minutes, you will row for max meters. HC = 65-70% (moderately heavy – do in sets of 5). First 50 reps = Hang Power. 2nd 50 reps = Hang Squat. The goal is to have over a minute each round to do the hang cleans. WW sub = 10 shoulder tap/WW or 6 WW/Rd. This entire WOD is “you go, I go”.

5/26/2023 – WOD

Strength
a) Back Squat – 4×3 @ 85%+ (Pause reps 1 & 3 – heavier than last Fri)
b) One Arm Farmers Carry – 3×50 Yards (50 yard each arm/set)
c) Barbell Bicep Curls – 4×10 (heavy)
d) Incline DB Bench Press – 5×8 (heavy)
e) L-SIt (tuck) – 10×20 Sec Hold (rest as much in between – pegboard)

5/25/2023 – WOD

Strength
Snatch – Floor + Below Knee + Above Knee: 1 Set every 90 Sec x 8 Sets
—Stay between 65-75%.You may work up to a heavy set at the end if you feel good. This complex is in reverse from last week.

Conditioning
3 RFT
20 T2B  (RX+ = 25)
25 Burpees to Target
150 Yard Sandbag Carry (Shoulder) 150/115# – heavy

WOD Notes: Goal is 12-16 minutes. T2B sub = T2R, GHD SU, or incline bench leg raises. The sandbag carry is to the “Evoqua” sign & back in. Try to jog slowly or walk very fast with the bag. You will have the sandbags outside to start carry each rd.

Assistance
a) Barbell Bent-over Rows (supinated grip) – 4×10 (heavy)
b) Trunk Rotations (cable) – 3×10 (each side)
c) Tibialis Raises – 4×15

5/24/2023 – WOD

Strength
a) Deadlift (3″ Deficit) – 5×3 @ 77%+ (heavier than wk 1 deficit)
b) Dips (bar/ring) – 5×8 (advanced = weighted)
—Superset a/b every 3:30. No touch n go. Partner up for DL to save time on cleaning up.

Conditioning
For Time – 100/80 Cal Assault Bike
***Every 1:15, starting at 0:00 do:
—ODD RD = 1 Rope Climb 20ft 
—EVEN RD = 8 Deadlifts 315/205# (65%)

WOD Notes: Goal is 8-13 minutes. You will stop doing the RC/DL after 5 rounds of each & just finish out the bike if it takes you that long. The WOD will start with 1 RC. Scale the height of RC to 12-15ft, do 2 up/downs, or 8-10 Ring Rows. The 8 DL should feel moderately heavy, but try to maintain good form & neutral spine. You should have at least 45 sec to bike each round. 

Assistance
a) Skull Crushers – 4×10 (slow eccentric)
b) GHD Sit-ups – 6×15 (weighted)

5/23/2023 – WOD

Strength “18 Min Clock”
a) Jerk (rack) – 5×3 @ 82%+ (build to heavy set of 3)
b) Hamstring Work – 5×8 (GHR or Sliders) 
c) Strict Press – 2×10-12 @ 70%
—Superset a/b every 3 minutes. Do part (c) immediately after.

Conditioning
18 Min AMRAP w/ Partner
30/24 Cal Ski
30 Box Jump Overs 24/20″
30 Push Press (increasing)

WOD Notes: Goal is 4 rds (4:30/rd). This entire WOD is “you go, I go”. PP = (m: 145/155/165/175#, f: 93/103/113/123#). I’d recommend doing 5 at a time for the PP for the heavier sets. Start @ 55% of PP for your first weight. You can break up the work anyway you’d like.

Assistance
a) Hollow Rocks – 4 Sets: 1 Min on / 1 Min off (Advanced = weighted)
b) DB Reverse Flies (incline bench) – 4×15 (slow eccentric)

5/22/2023 – WOD

Strength
a) Back Squat – 5×6 (pause reps 2,4,6,) @ 75%+ (heavier than last wk)
b) Face Pulls (rope pulley) – 5×8 (use little heavier than last wk – control eccentric)
—Superset a/b every 3:30. Pause for at least 1 sec.

Conditioning
For Time
800m Run
15 Power Snatches 135/95#  (RX+ = 155/105#)
10 Rounds of “Cindy”
15 Power Snatches 135/95#  (RX+ = 155/105#)
800m Run

WOD Notes: Goal is sub 20 minutes. This will be the last day of “Murph” prep as far as programming these movements. The programming we do at Rage year round should’ve already hopefully prepared you for it! 800m Run should take no more than 4 minutes each time & the 15 snatches less than 2 minutes. Try to one round of “cindy” every minute. Cindy = 5 PU + 10 Pushup + 15 Air Squats.

Assistance
a) Weighted Plank – 5 Sets: 1 Min on /1 Min off
b) Strict Pull-ups – 5-7 Reps Every 90 Sec x 5 Sets (advanced = weighted)
—Try to do 1 more rep than you did last wk for the PU.