Blog

11/14/2018 – WOD

By WOD

Strength
Snatch – 1 EMOM for 12 Min
—Start @ 70% & work up to a heavy single

Conditioning
14 Min AMRAP
12 DB Lunges (farmers style) 70/40#’s
12 DB Bench Press 70/40#’s
25/20 Cal Row

WOD Notes: RX+ = 80/45#’s. You should be shooting for 5-6 rds. For the DB lunges, you will hold them at your side (grip may start to get taxed by the end of the WOD). Larger classes will share a bench with someone with your DB at the opposite side of the bench & should stagger 60-90 sec. BP should be unbroken almost every round & should feel tough!

Assistance
a) DB Reverse Flys (on incline bench) – 4×15
b) GHD Sit-ups or Sit-ups (weighted behind head) – Tabata 10 Rounds or Accumulate 100 reps as fast as you can

11/13/2018 – WOD

By WOD

Strength
15 min to work up to a heavy jerk (use rack) – Do 1 rep EMOM until you get to 90%, then take more time in between sets.
—Your choice between power/split

Conditioning
2 Min AMRAP x 10 Rds (with a partner)
2 Legless Rope Climbs 15ft OR 1 Pegboard Ascent
7 Dball Over Shoulder 150/100#
Max Cal Ski

WOD Notes: This is an interval style WOD where Partner A works for 2 min while Partner B rests for 2 min. You should be giving 95%+ effort each round & have around 45-60 sec on the ski erg each rd. Score = total cals on the ski erg between you & your partner. If more than 12 people, some will have to row instead. Legless scale = climb with legs or 4 heavy seated rope pulleys.

Assistance
a) RDL – 5×5 @ 72% (little heavier than last wk)
b) Hollow Rocks – 10 Rounds of Tabata (Scale with hands to the side or under butt)

REMINDER: Rage Christmas Party is Saturday December 8th @ 7pm! Please RSVP through the FB page ASAP!

11/12/2018 – WOD

By WOD

Strength
a) Back Squat – Work up to a heavy single, then do 1×10 @ 75%
b) One Arm High Pulls – 5×8 each arm

Conditioning (18 min cap)
For Time
60/50 Cal Bike (35/25 assault)
40 Bar Facing Burpees
20 Sq Clean n Jerks 165/105# (55%)
40 Bar Facing Burpees
60/50 Cal Bike (35/25 assault)

WOD Notes: Goal is to finish bike in 3 min or less, so scale cals if you can’t do this. Burpees = open standard. You must squat cnj & those should be singles. Please load barbell where you won’t break plates!!!!

Assistance
a) Strict Pull-ups – 5 EMOM for 10 minutes (advanced = use weight)
b) Weighted Plank – 10 sets: 30 sec on / 30 sec off (heavier than last wk)

REMINDER: Rage Christmas Party is Saturday December 8th @ 7pm! Please RSVP through the FB page ASAP!

11/10/2018 – WOD

By WOD

Conditioning (40 Min Cap)
For Time (With a partner)
400m Run (with 30/20# WB)
60 Wall Balls 30/20# to 10/9ft
50 Deadlifts 275/185# (55%)
30 C2B Pull-ups (RX+ = 40)
60 Wall Balls 30/20# to 10/9ft
50 Push Jerks 185/125# (60%)
30 C2B Pull-ups (RX+ = 40)
60 Wall Balls 30/20# to 10/9ft
50 Power Snatches 135/95# (60%)
30 C2B Pull-ups (RX+ = 40)
400m Run (with 30/20# WB)

WOD Notes: You may break up the work anyway you’d like. Person with the ball may run ahead to start WB before partner gets back. Only one person works at a time except for the run. WB should be heavier than normal. C2B scale = chin over bar pu or ring rows. You should be doing RX+ for the PU if you are proficient & can link 10+ pull-ups in a row fresh.

REMINDER: Rage Christmas Party is Saturday December 8th @ 7pm! Please RSVP through the FB page ASAP!

11/9/2018 – WOD

By WOD

Strength
Back Squat – 7×1 (pause) @ 85-95% + 2×10 @ 70% (should be as fast as possible)

Conditioning
Make-up/Skill Day!

REMINDER: Rage Christmas Party is Saturday December 8th @ 7pm! Please RSVP through the FB page ASAP!

11/8/2018 – WOD

By WOD

Strength
1 Halting Snatch + 1 Full Snatch – 8 sets @ 70-85%
—First 4 sets is an EMOM. 2nd 4 sets are every 90 sec. You may drop in between reps. Pause just below knee cap on 1st rep.

Conditioning (18 min cap)
3 RFT
100 Double Unders
20 T2B
20 Box Step-ups 24/20″ (2) 50/35# DB
25/20 Cal Ski

WOD Notes: DU scale = 30-60 DU, 150 singles, or 90 sec of DU. T2B scale = 10-15 (if you can only do singles) or T2Rings. You will hold (2) DB at your sides for the step-ups. Try to avoid swinging DB (no using them for momentum). Try to go unbroken on the step-ups the first rd. Please DO NOT drop DB!!!

Assistance
a) Glute/Ham Raises – 4×12 (advanced – weighted or banded)
b) DB Bicep Curl + Gun Walk – 4×8 + 100ft walk (heavier than last wk)
c) L-Sit (paralletes) – 5×20-30 lateral taps over an object

REMINDER: Rage Christmas Party is Saturday December 8th @ 7pm! Please RSVP through the FB page ASAP!

11/7/2018 – WOD

By WOD

Strength
Halting Clean + Hang Clean – 1 set every 90 sec for 7 sets
—Pause just below knee for the halting clean. Start @ 70% & try to go a little heavier than last wk. 

Conditioning
15 Min AMRAP
8 Hang Squat Clean 175/115# (55%)
15 DB Bench Press 70/45# (80/50 = Rx+)
Run 250m

WOD Notes: Try to go unbroken on the HSC each rd. They should feel challenging as well, but not a 7 rep max if you were fresh. DB BP should be either unbroken or done in 2 sets with minimal rest. Goal is to get 4-5 rds.

Assistance
a) DB Reverse Flys (on incline bench) – 4×15
b) GHD Sit-ups or Sit-ups (weighted behind head) – 4×35

11/6/2018 – WOD

By WOD

Strength
1 Push Jerk + 1 Split Jerk (pause in the bottom of the dip on both reps)
—1 set every 90 sec for 6 sets @ 85-95%. Use a little heavier than last wk.

Conditioning
5 RFT
6 Dball Over Shoulder 150/100#
12 DB Bent-over Rows (r) 80/50#
2 Lap OH Carry (r) 80/50#
12 DB Bent-over Rows (L) 80/50#
2 Lap OH Carry (L) 80/50#
25/20 Cal Bike (15/10 Assault)

WOD Notes: You may use a heavier dball & do less reps if you haven’t tried that before. The rows should be strict where torso stays square to the floor when you pull. The OH carry will be 72ft (12 mats). Focus on quality of the rows/carries & intensity on the bike.

Assistance
a) RDL – 4×6 @ 70% (little heavier than last wk)
b) Hollow Rocks – 10 Rounds of Tabata (Scale with hands to the side or under butt)

11/5/2018 – WOD

By WOD

Strength
a) Back Squat – 7×1 (pause) @ 85-95% + 2×10 @ 70% (should be as fast as possible)
b) One Arm High Pulls – 4×12 (each arm)

Conditioning
3 Min AMRAP x 4 (with a partner)
20 KB Swings 70/53#
20 Burpees (no jump)
Max Cal Row
—2 min rest between rounds

WOD Notes: Score = total cals (do not reset monitors). Each partner will do 4 rds (8 total). To start the WOD, Partner A will work while Partner B rests. Partner B will start at the 2 min mark. Goal is to have 45-60 sec on the rower each round. The Row should be 95%+ effort, so don’t hold back!

Assistance
a) Strict Pull-ups – Accumulate 60 reps in the least amount of sets or 20 negative pull-ups with 5 sec count down.
b) Weighted Plank – 10 sets: 30 sec on / 30 sec off (heavier than last wk)