Strength
Every 3 Minutes x 4 Sets
a) Back Squat – 8 reps at 60-65%
b) DB Bench Press – 10 Reps (3 sec tempo)
c) Hollow Rocks – 30-60 secs
Conditioning
5 RFT
10 Front Rack Lunges 165/105#
15 Burpees (no jump)
50 Double Unders
WOD Notes: Goal is 2-2:30 min rds (10-13 minutes). FRL should be unbroken but feel challenging. DU sub = 25 DU or 75 singles.
Strength
Every 2:30 Min x 4 Sets
a) Deadlift – 8 Reps @ 70%
b) DB Lateral Raises – 12 Reps
Conditioning
For Time
40/30 Cal Assault Bike
30 T2B
60 One Arm Hang DB Snatches 70/45#
30 T2B
40/30 Cal Assault Bike
WOD Notes: Goal is 12-15 minutes. If you don’t have a bike, you can row same amount of cals or run 600m. T2B sub = Weighted Sit-ups. DB should feel fairly heavy & you will alternate every 5 reps.
Conditioning
15 Min Running Clock – 3RFT
15 Thrusters 115/75# (RX+ = 135/95#)
20 Box Jumps 24/20″
25/20 Cal Ski
***Max Clean n Jerks in remaining time 145/105# (RX+ = 185/125#)
WOD Notes: Goal is to have anywhere between 2-5 minutes to get as many CnJ as possible. Do not hold back on the last ski erg, since you will record time & the # of CnJ. CnJ weight should be around 60% of your max. Thrusters should be done in 1-2 sets every round & shouldn’t feel super light. If you don’t have a ski erg, you may row or run 300m.
Strength/Conditioning
Make-up/Skill Day!
Announcement: If you did not get my email and plan on coming back as a Rage member please let me know! Looking forward to seeing everyone back soon!!!!
Strength
a) Hang Power Clean – 5×5 Sets @ 80%+
b) Shoulder Press – 5×8 (5 sec eccentric – heavy)
—Superset a/b every 3 minutes.
Conditioning
12 Min AMRAP
2 Devil Press 50/35# DB’s
15 Double Unders
4 Devil Press
30 Double Unders
6 Devil Press
45 Double Unders
8 Devil Press
60 Double Unders
10 Devil Press
75 Double Unders
*Keep following pattern until time is up.
WOD Notes: If you only have 1 DB, alternate arms each rep but try to use a heavier DB if possible. DU sub = 1/2 dubs or same # of jumping jacks. Goal is to get into the 12th rd of DP.
Strength
2 Snatches (Halting – pause under knee) – 1 set every 90 sec x 6 sets
—You can drop the bar in between reps. Stay @ 70-80%.
Conditioning
5 RFT
7 Strict C2B Pull-ups (RX+ = 7 Bar MU)
14 DB Snatches (alternating) 70/45#
21 Goblet Squats 70/45# DB
250m Run
WOD Notes: Use same weight DB for snatches and goblet squats. Hold DB Vertical in front of you and pin it against your chest. Goal is to go unbroken on the snatches/ squats and time domain is 13-17 minutes. If you don’t have PU bar you can do 10-12 towel rows or DB rows each arm.
*No Zoom WOD classes this week. Only Weightlifting Zoom classes at 5pm Tuesday & Thursday.
5pm Zoom Weightlifting
https://us02web.zoom.us/j/85002865279?pwd=MCtYTnpBdEpYdXNPRFkwYVlLL2FPQT09
Meeting ID: 850 0286 5279
Password: 711628
Strength
a) Deadlift – 7×3 @ 75%+ (heavier than last wk)
b) DB Lateral Raises – 3×12 (both arms same time)
c) DB Front Raises – 3×12 (both arms same time)
d) DB Reverse Flies – 3×15 (both arms same time)
—Superset a-d, every 4 minutes
Conditioning
10 RFT – Compare to (3/19/2020)
5 Power Clean 185/125#
7 DB Bench Press 80/40#’s
9/7 Cal Assault Bike or 300m Bicycle Ride or 15 Low Box Jumps 12-15″
WOD Notes: PC = Quick singles the whole WOD. Use about 65% of PC. DB bench should be challenging but unbroken every rd. Find something to jump on that’s not too high so that you can cycle through these quick! Goal is 15-20 min.
2 DB Version – 5 RFT
10 DB Hang Cleans 50/35#
15 DB Bench Press 50/35#
25 Box Jumps 12″ or 400m Bicycle Ride
WOD Notes: HC/BP should be unbroken each round & the box jumps should give your upper body a little break to recover. Choose something to jump on that’s low to where you can cycle quick. It could be a step in your house even though that’s less than 12″.
1 DB Version – 5 RFT
10 One Arm Hang Cleans (L) 50/35#
10 One Arm Hang Cleans (R) 50/35#
15 One Arm Bench Press (L) 50/35#
15 One Arm Bench Press (R) 50/35#
25 Box Jumps 12″ or 400m Bicycle Ride
WOD Notes: I’d have the DB outside your legs for the hang cleans. If you don’t have a bench, you can do floor presses where you lay on the ground and elbow hits the ground each rep. Choose something to jump on that’s really low!
*No Zoom WOD classes this week. Only Weightlifting Zoom classes at 5pm Tuesday & Thursday.
Strength
a) Back Squat – 1 rep every 90 sec @ 80-90% (5 sec tempo) x 12
b) Seated Bicep Curls – 4×12 (same weight as last wk)
c) DB Skull Crushers – 4×12 (same weight as last wk)
—You may superset b/c & just do the squats alone if you’d like.
Conditioning
10 Min AMRAP (Compare to 10/7/2019)
50 Double Unders
10 Front Rack Lunges 155/105#
12 T2B (RX+ = 15)
WOD Notes: Goal is 5+ Rds. Lunges should be around 40% of BS & unbroken each rd. T2B sub = 8-10 reps or 12 Weighted Sit-ups. DU sub = 25 DU or 80 singles. If you don’t have a barbell, you should hold 2 DB’s on your shoulders.
Conditioning
“Big Floyd” – For Time
800m Run
25 Deadlifts 135/95#
25 Burpees
800m Run
25 Squat Cleans 135/95#
25 Burpees
800m Run
25 Push Presses 135/95#
25 Burpees
800m Run
25 Clusters 135/95#
25 Burpees
800m Run
—-This memorial workout is dedicated to George Floyd who died in police custody after being brutally arrested by four Minneapolis police officers on May 25, 2020. His killing sparked peaceful protests and riots in over 100 cities in the US. George Floyd was known as a peace activist and a respected community leader.
WOD Notes: Barbell should feel relatively light overall. Deadlifts/Push Presses will feel very light relative to the squat cleans & clusters. Try to do deadlifts unbroken, quick singles on squat cleans/clusters, & do the push presses in 1-2 sets. If you don’t have a barbell, sub DB’s and do 35 reps of each movement.
