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7/28/2020 – WOD

Strength
Every 2:30 x 5 Sets
a) Deadlift: 3 Reps @ 77%+ (heavier than last wk)
b) DB Bench Press: 6-7 Reps (5 sec tempo down + Pause)

Conditioning
5 RFT
6 Dball over Shoulder 150/100#
3 Wall Climbs  (RX+ = 50ft HS Walk)
60 Double Unders

WOD Notes: Goal is 11-15 min. Do not dip under the ball as it’s going over your shoulder. WC sub = 20-30 Shoulder taps/rd or 1 lap walk around box either in pike position or push-up position. DU sub = 30 DU or 120 singles.

Assistance
20 Sec Hollow Rock + 20 Sec Hollow Hold: 6 sets

7/27/2020 – WOD

Strength
Every 3 Min x 5 Sets
a) Back Squat – 4 Reps (3 sec eccentric) @ 75%+ (heavier than last wk)
b) DB Shoulder Press – 8 Reps (3 sec eccentric)

Conditioning
For Time
21 Push Jerks 155/105#
21 Back Squats 155/105#
250m Sled Drag 45/25#
15 Push Jerks 175/115#
15 Back Squats 175/115#
250m Sled Drag 45/25#
9 Push Jerks 205/135#
9 Back Squats 205/135#
250m Sled Drag 45/25#

WOD Notes: Goal is 13-17 min. RX+ = 155/185/225 for men & 105/125/155# for women. You should be able to do the PJ in 1-3 sets every round & back squats unbroken where you can rest at the top as you get fatigued. The sled should feel light to where you can run slow with it or walk really FAST!

Assistance
Weighted Plank: 6 sets: 45 sec on / 45 sec off

7/25/2020 – WOD

Conditioning
30 Min AMRAP w/ a Partner
80/65 Cal Row
40 Power Snatches 135/95#
40 (Push-up + Burpee over Bar) (RX+ = 30 Burpee Muscle-ups)

WOD Notes:  Goal is 2 rds + the 3rd row. You will have your own barbell/rower, but make sure to be in a square next to your partner. If you been quarantined with someone, you may share a rower with them or just use hand towels over the handle while you row. Each person will do 20 push-ups + 20 burpees in their own squares. You may work at the same time for burpee mu on separate bars. If you didn’t do the Strict Pull-ups from Wednesday, get those in after the Workout, especially if you didn’t do bar MU in the WOD.

7/23/2020 – WOD

Strength
2 Power Cleans + 3 Jerks @ 75%+
—1 set every 2 Min x 5 Sets

Conditioning
For Time
6 Clean n Jerks 185/125#
15 T2B
250m Run
9 Clean n Jerks 185/125#
20 T2B
400m Run
12 Clean n Jerks 185/125#
25 T2B
800m Run

WOD Notes: You don’t have to squat the CnJ. Use around 60% of your CnJ. It should feel moderately heavy to where you have to rest a few sec between reps & you shouldn’t be able to touch n go a bunch of them. T2B sub = Toe through ring, knee above hips, or weighted sit-ups. Sub 200ft/300ft/600ft on the versa climber.

7/22/2020 – WOD

Strength
Every 3 Min x 5 Sets
a) 1 Snatch Pull + 2 Snatches – @ 70-75%
b) Strict Pull-ups: 7-9 Reps
—Do only 5 sets of the Pull-ups. Pull the bar as high as possible for snatch pull. Contact hips then drive elbows high/back.

Conditioning
6 RFT (Interval Style)
8 Front Rack Lunges (increase every 2 rds)
10 DB Hang Curls 60/40#’s
15/12 Cal Ski
—Rest 1 minute between rounds. Score = total time minus 5 min.

WOD Notes: RX Lunge weight = 165/185/205# for men & 115/125/135# for women. Weight should feel light, medium, & heavy every 2 rds but all 6 rds unbroken. You should be under 2 minutes each rd. Try to ski at 95%+ effort (fast, but not quite 100% all out). 

7/21/2020 – WOD

Strength
Every 2:30 x 5 Sets
a) Deadlift – 4 reps @ 75%+ (3 sec eccentric)
b) DB Bench Press – 8 Reps (try to use a little heavier than last wk)

Conditioning
For Time
40 Burpee to Target
30 DB Snatches (alternating) 70/45#
60/45 Cal Bike
30 DB Snatches (alternating) 70/45#
40 Burpee to Target

WOD Notes: Goal is 12-17 min. Use a bar that’s slightly above reach if possible or hit lower on your wrist. DB Snatches should be done in 1-3 sets each round & should be muscle. You shouldn’t have to pull under at all (switch mid air). 

Assistance
Hollow Rocks – Tabata 10 Rounds

7/20/2020 – WOD

Strength
Every 3 Min x 5 Sets
a) Back Squat – 5 Reps (3 sec eccentric) @ 75%
b) Ring Rows – 10 Reps (3 sec eccentric)  (Rx+ = 1-2 Pegboard Ascents)

Conditioning
10 Min AMRAP
10 Double Unders
1 (Power Clean + Hang Cluster) 135/95# (RX+ = 155/105#)
20 Double Unders
2 (Power Clean + Hang Cluster) 135/95#
30 Double Unders
3 (Power Clean + Hang Cluster) 135/95#
40 Double Unders
4 (Power Clean + Hang Cluster) 135/95#
***Climb ladder until 10 min is up.

WOD Notes: Goal is to get to the round of 8+. DU sub = 1/2 the amount of DU or 2x singles. Barbell should feel relatively light to where you can keep moving consistently without looking at the bar too much. You must do the complex unbroken each rep (hang on to bar after each power clean).

Assistance
Weighted Plank – 10 Sets: 30 sec on / 30 sec off

7/18/2020 – WOD

Conditioning
10 RFT
4 Dball Squat Clean 125/80#
6 GI Janes (RX+ = 5 Bar MU)
200m Run

WOD Notes: Goal is 27-35 min. You must dump the ball behind you after you squat the Dball. The run is up to the next parking lot entrance & back to Rage. Choose a bar above your reach if possible. If you have a really low bar, do C2B.

7/17/2020 – WOD

Strength/Conditioning
Make-up/Skill Day!

7/16/2020 – WOD

Strength
Every 2:30 x 5 Sets
a) Power Clean + Squat Clean @ 75-80% (heavier than last wk)
b) DB Front Raises – 8 Reps (slow eccentric)

Conditioning
For Time
2 Wall Climbs (RX+= Hs Walk 20/40/60/80/100ft by rd)
10/8 Cal Row
3 Wall Climbs
20/16 Cal Row
4 Wall Climbs
30/24 Cal Row
5 Wall Climbs
40/32 Cal Row
6 Wall Climbs
50/40 Cal Row

WOD Notes: You may sub wall climbs for walking around box on hands in pike position. 1/2 lap, 1 lap, 1.5 laps, 2 laps, 2.5 laps by rd. Goal is 12-16 min.