Strength/Conditioning
Make-up/Skill Day or you may do this WOD:
10 Min AMRAP Ladder
1 Devil Press 50/35#
2 Cal Assault Bike
2 Devil Press
4/3 Cal Assault Bike
3 Devil Press
6/5 Cal Assault Bike
***continue up the ladder until 10 min is up
WOD Notes: Goal is to get into the round of 8 Devil Presses. The cals are 1/3/5/7/9/11/13 for the women.
Strength
Every 3 Min x 5 Sets
a) RDL – 5 reps @ 70-75%
b) One Arm High Pulls – 8 reps (each arm)
Conditioning
15 Min Running Clock – 3 Rounds
25 Lateral Burpees Over Bar
25/20 Cal Ski
***Max Power Snatches in remaining time. Add weight every 10 reps. RX start weight is 135/95#.
WOD Notes: You must stand up tall on your burpees before jumping over. You should have at least 3 min on the snatches at the end. Start weight should feel light to where you can do quick singles without thinking about setting up too much. Guys should increase 20# total every 10 reps & girls 10#.
Assistance
a) Bicep Curls (barbell) – 4×12
b) L-Sit/Tuck (pegboard) – Accumulate 4 min
THURSDAY Hours
5:30am: Class
8am: Class
3pm-5pm: Open Gym
5pm: Class
6pm: Class
7pm: Class
***FRIDAY is a normal schedule
***8am & 9am class + Open Gym 10am-12pm***
Conditioning
4 Rounds For Time (w/ a partner)
40 Clean n Jerks 135/95# (increase each rd)
50 T2B
60/50 Cal Assault Bike
***Rd 2 = 30 CnJ (185/125#), Rd 3 = 20 CnJ (215/135#), Rd 4 = 10 CnJ (245/155#)
WOD Notes: You can do any kind of clean & jerk. It’s recommended to go back & forth on the barbell, switch every 5-10 reps on t2b, and every 10 cals on the bike.
Strength
Every 3 min x 5 sets
a) Back Squat – 6 reps @ 70-80% (heavier than last wk)
b) DB Bench Press – 8 reps (5 sec eccentric each rep)
Conditioning
12 Min AMRAP
15/12 Cal Row
10 DB Thrusters 50/35#
50 Double Unders
WOD Notes: Goal is 4+ rds. Thrusters should be unbroken each rd. DU sub = 25 DU or 100 singles.
Assistance
a) Weighted Plank – 10 sets: 30 sec on / 30 sec off
b) Banded Tricep Extensions – 4×20
Schedule This Week
Tues – 8am & 9am classes + Open Gym 10am-12pm
Wed – Closed
Thurs – 5:30am class, 8am class, Open Gym 3-5pm, 5pm class, 6pm class, 7pm class
Fri/Sat – Normal Schedule
Conditioning
Rage 2019 – “12 Days of Christmas”
1 Muscle Up or 1 GI Jane
2 Power Snatches 115/75#
3 Sumo DL High Pull 115/75#
4 Front Rack Lunges 115/75#
5 Thrusters 115/75#
6 Hang Power Clean 115/75#
7 Lateral Burpees over Bar
8 T2B
9 C2B Pull-ups
10 Cal Assault Bike
11 Devil Press 45/35# DB’s
12 Cal Ski
WOD Notes: The Workout is done just like the song is sang. This should take a little less longer than last year if you wanted to compare.
Announcements
Christmas Eve Schedule = 8am & 9am classes + Open Gym 10-12pm
Christmas Day = Closed
**Stay tuned for remainder of the week**
Strength/Conditioning
Make-up/Skill Day!
Announcement: We are doing the “12 Days Of Christmas” tomorrow at 8am & 9am (Saturday). There will also be Open Gym from 10am-1pm. The workout is done like the song is sang!
Rage 2019 – “12 Days of Christmas”
1 Muscle Up or 1 GI Jane
2 Power Snatches 115/75#
3 Sumo DL High Pull 115/75#
4 Front Rack Lunges 115/75#
5 Thrusters 115/75#
6 Hang Power Clean 115/75#
7 Lateral Burpees over Bar
8 T2B
9 C2B Pull-ups
10 Cal Assault Bike
11 Devil Press 45/35# DB’s
12 Cal Ski
Strength
3 Position Clean (full) – Above Knee + Below Knee + Ground 6 sets @ 65%+
—One set every 90 sec for 1st 3, then One set every 2 min for last 3. Try to go heavier than last wk.
Conditioning
10 Min AMRAP
10 T2B
1 Rope Climb 20ft (RX+ = Legless)
8 Front Rack Lunges 135/95#
WOD Notes: Goal is 6+ rds. T2B sub = toe through rings or leg raises against rig. RC sub = climb to 12-15ft or 2 up/downs. Lunges should feel light! Around 40% of Front Squat.
Assistance
a) Banded Leg Curls – 3×20 (each leg) (Advanced = GHR – 4×15)
-Lay on a bench. Attach band to the rig & get tension on it. Bring heel to butt
b) L-Sit/Tuck (Pegboard) – Accumulate 3 min
Strength
3 Position Snatch – Above Knee + Below Knee + Ground (6 sets @ 70%+)
—One set every 90 sec for 1st 3, then One set every 2 min for last 3. Try to go heavier than last wk.
Conditioning
6-12-18 Reps of:
Power Snatches @ 80%- (decrease each rd)
GI Janes (Rx+ = Burpee MU)
*80 Double Unders between each round
WOD Notes: Snatches should feel heavy for rd of 6 then get lighter for rds 12/18. Rd of 12 should be quick singles and rd of 18 do some touch n go reps. You may scale burpee MU to 3/6/9 by round but still do same number of burpees. DU scale = 40-50 DU or 160 singles.
Assistance
a) GHD Sit-ups – 5×25
b) DB Skull Crushers – 4×12
Strength
Every 3 min x 5 sets
a) RDL: 6 Reps @ 67-72% (little heavier than last wk)
b) One Arm Shoulder Press: 8 reps/arm
Conditioning
10 RFT (with a partner)
6 Push Jerks @ 65%+ (increase each rd)
12 Russian Swings 88/70#
18/15 Cal Row
WOD Notes: Each partner will do 5 rds. Each rd should be under 2 minutes! One partner will do an entire rd, while the other rests. Goal is to increase weight each rd & try to make the last set really challenging but unbroken.
Assistance
Hollow Rocks – Tabata 10 rounds
