Strength
a) Bulgarian Split Squats – 4×6 (each leg)
b) Seated DB Press – 4×10
—superset a/b
Conditioning
Make-up/Skill Day!
Announcment
1) Coach Steve programmed yesterday’s WOD! The person with the most correct guesses will win a case a FitAid! I will have an updated leaderboard on the whiteboard at the gym. You can still play if you missed this week!
2) Rage is closed Easter Sunday
Strength
Snatch – Floor + Low Hang + OHS (5 sec pause in bottom) – 1 set every 2 minutes for 6 sets
—Stay between 70-80%
Conditioning
For Time
40 DB Snatches 50/35#
200m Run
30 DB Snatches 60/40#
400m Run
20 DB Snatches 70/45#
600m Run
10 DB Snatches 80/50#
800m Run
WOD Notes: This is a Coaches WOD! Guess who programmed it on my desk! Goal is to go unbroken each set or break them up just once. Try to switch DB in the air between reps. The first DB should feel very light! You should also be able to muscle snatch all of the weights except maybe the last set.
Assistance
a) DB Skull Crushers – 4×12
b) Reverse GHD Sit-up Hold – 6×30 sec (weighted)
—Sit at parallel with belly button facing down
Strength
1 Push Jerk + 1 Split Jerk + 4 steps back + 4 steps forward – 7 sets @ 75-85% of Jerk max
—The 8 steps is to work on OH stability. If you don’t feel comfortable re-racking, drop the bar & pick it up with a friend.
Conditioning
15 Min AMRAP
2 Legless Rope Climb 15ft
6 Dball over Shoulder 150/100#
12 DB Bench Press 80/40#
18/13 Cal Assault Bike (30/20 AD)
WOD Notes: Goal is 4-5 rds just like last night. Legless scale = climb with legs or 6 pulleys.
Assistance
GHD Sit-up Hold – Accumulate 3 minutes (weighted)
Strength/Skill (E2MOM for 5 sets)
a) Back Squat: 4 reps @ 75-85% (2-sec down, one-sec pause, AFAP up)
b) Depth Box Jumps: 4 reps (step off a low box, explode onto higher box)
c) 10 Min To Find a Max Box Jump
Conditioning
10 Min AMRAP
| Movement | Rx+ | Rx | INT | SC |
| KB Swings | 10 @ 88/70# | 10 @ 70/53# | 10 @ 53/35# | 10 @ 35/26# |
| Double Unders | 25 | 25 | 15 | 50 Singles |
| Wall Balls | 15 @ 30/20# to 10/9’ | 10 @ 30/20# to 10/9’ | 10 @ 20/14# to 10/9’ | 10 @ 14/8# to 10/9’ |
| Double Unders | 25 | 25 | 15 | 50 Singles |
WOD Notes: Coaches WOD. Guess which coach programmed this. Goal is 4-5 rds. This WOD is meant to be unbroken & keep you moving the whole time!
Assistance
Hollow Rocks (banded) – 8 sets: 30 sec on / 45 sec off
Strength
Hex Bar DL – 5×3 @ 75-80% + 1 max set @ 65% (12-15 reps)
Conditioning
5 Rounds (interval style)
15/11 Cal Ski
12 T2B
9 SDLHP 135/95#
—Rest 1 Min between Rounds
WOD Notes: The goal of this WOD is to push the pace on the ski erg, go unbroken or do very quick singles on t2b/SDLHP. Each round should be between 1:30-2 min! You should need the rest each round, so go hard. Record total time minus 4 min of rest.
Assistance
a) DB Bicep Curls – 4×12 (2 at same time)
b) Weighted Plank – 6 Sets: 30 on / 30 off (heavy)
Conditioning (Partner WOD)
Part A (12 min window)
Run 1200m (First 300m = Buddy Carry)
Max Wall Balls in remaining time 30/20# to 10/9ft
Part B (min 12-22)
Find 1RM Thruster from the Floor
Part C: For Time
40 Dball Over Shoulder 150/100#
400 Double Unders
20 (2 Sq Clean + 4 Lunges + 2 Jerks) @ 155/105#
WOD Notes: You should have at least 3 minutes to do the wall balls after the run. Buddy carry is to the sewer drain. Record total wall balls, thruster weight, & time for Part C. Use about 50% of CnJ for the BB complex.
Strength
10 Min EMOM (5 sets each)
ODD = Bench Press (barbell) – 5×6 @ 75-80% (heavier than last wk)
EVEN = 1 Rope Climb 15-20ft or 1 Pegboard Ascent
—Advanced = Seated legless 15ft
Conditioning (12 Min Cap)
100/80 Cal Assault Bike For Time (160/120 AD)
*Top of every minute do 4 Devil Presses 50/35#
WOD Notes: This isn’t going to be easy to finish, just a heads up. That means you have to do a short sprint (5-7 sec) each around to get those cals to tick off. Record cals if you don’t finish. At 3.2.1..Rage you will start with 4 Devil Presses. The 4 reps should take you between 20-30 secs max even when you’re fatigued. Make transitions fast by setting up bike next to DB.
Assistance
a) Seated Banded Leg Curls – 4×20
b) Banded Dball March – 4×75 sec
Strength
a) Push Press – 5×8 @ 70-75%
b) Strict Pull-ups – 5×8 (sub: 3-4 negatives or banded pu)
—Superset a/b every 2:30 min
Conditioning (15 min cap)
For Time
15 Power Cleans 135/95#
30ft HS Walk or 3 Wall Climbs
20/15 Cal Row
12 Power Cleans 185/125#
40ft HS Walk or 4 Wall Climbs
25/20 Cal Row
9 Power Cleans 225/155#
50ft HS Walk or 5 Wall Climbs
30/25 Cal Row
WOD Notes: First BB should feel light to where you can get the 15 reps done in under 60 sec. 2nd & 3rd BB should take a little longer even though the reps go down. Setup your weights to where you’re not stealing all the 10’s.
Assistance
GHD Sit-ups – 4×12-15 (tempo 5 sec count down)
Strength
Snatch – 1 rep every minute for 20 reps.
—Start @ 70% & build to a heavy single. Doesn’t have to be a PR unless you feel good!
Conditioning (11 min cap)
For Time
20 Power Snatches 135/95#
40 Bar Facing Burpees
60/50 Cal Ski
WOD Notes: This is meant to be a fast WOD (under 10 min). You should be able to do the snatches in under 2 min easy, so pick a weight to where you can either do very quick singles or touch n go a few reps.
Assistance
Hollow Rocks – Tabata for as many rounds possible
