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8/22/2018 – WOD

Strength
Snatch – Hang + Low Hang + Floor @ 75-80% (5 sets)
—You may drop after the low hang. 

Conditioning
3 RFT
6 BB Complex (1 pwr snatch + 1 hang pwr snatch) 135/95#
15 C2B Pull-ups (5 strict + 10 kipping)
600m Run

WOD Notes: TD = 13-18 min. For the BB complex, you must hang on after the first rep as you go into the hang pwr snatch. It should be light to where you can stay on the bar quickly, but it shouldn’t feel like a feather. C2B scale = chin over bar or banded pu.

Assistance
a) Barbell Bent-over Rows (supinated grip) – 5×10 (heavy)
b) DB Reverse Flys – 3×12 (light weight)
c) Ab Mat Sit-ups (weight behind head) – Tabata 10 rounds

8/21/2018 – WOD

Strength
a) Shoulder Press – 5×6 @ 80%
b) Single Leg RDL – 5×6 (each leg – heavier than last wk)
—Hold 2 KB or DB. Superset a/b together

Conditioning
5 RFT
9 Strict T2B
15 DB Bench Press (on med ball) 70/45#’s
21/18 Cal Row

WOD Notes: TD = 12-17 min. T2B scale = kipping t2b or toe through rings. For the DB bench, push your feet through the floor, while keeping core tight. You should be able to do the 15 reps unbroken every round.

Assistance
Hollow Rocks – 8 Sets: 45 sec on 30 sec off. RX+ = banded

8/20/2018 – WOD

Strength
a) Back Squat – 6×5 @ 75-80%
b) One Arm High Pulls – 4×12
—Supeset a/b every 3 minutes.

Conditioning
10 Min AMRAP
EVEN Min = 7 Thrusters 135/95# + Max Double Unders
ODD Min = 7 Power Cleans 135/95# + Max Double Unders
*Score = total DU throughout the entire WOD

WOD Notes: TD = 25-50 DU / round. At 3.2.1..Rage, you will do 7 thrusters, then will have remaining time to do as many DU (or singles) as possible in the remaining time in that min. The next min will be 7 Power cleans and you will repeat this for 5 rounds each. Thrusters should feel heavy compared to the PC. You should be able to pick the bar up at the top of each minute!!!!

Assistance
a) Supinated Grip Pull-ups – 7RM (weighted) + 5×8 (c2b – weighted)
—Do 5×3 negatives if you can’t do a strict pu (lower for 5-7 sec count from top)
b) Weighted Plank – 4 sets: 75 sec on / 75 sec off

8/18/2018 – WOD

Conditioning (2 rounds)
For Time (with a partner)
800m Sled Drag 90/45#
50 Burpee Box Jump Overs 24/20″
30 Dball Over Shoulder 150/100#
100/80 Cal Bike (60/40 Assault)
—Rest 3 minutes & repeat

WOD Notes: TD = 12-17 min/rd. You should be able to run with the sled the entire 800m, so pick a weight you can do that with! You will work at the same time for the BBJO (cross each other). You will alternate back & forth for the Dball/bike. The bike should be sprints!!

***Yoga (Sunday) 10am. NO OPEN GYM!

8/17/2018 – WOD

Strength
Back Squat – 6×6 @ 65-70%

Conditioning
Make-up/Skill Day!

Assistance
a) L-Sit/tuck (rings/parallettes) – Accumulate 3 minutes
b) DB Bicep Curls + Skull Crushers – 4×15 each

8/16/2018 – WOD

Strength
Halting Pwr Clean + Halting Full Clean + 2 Jerks – 7 sets
—start @ 65% of CnJ

Conditioning
14 Min AMRAP
8 DB Cleans 70/45#
12 T2B
15/11 Cal Ski

WOD Notes: TD = 5-7 rd. DB cleans are open standard (one head touches floor). T2B scale = 6-10 reps (if you can’t link) or do toe through rings.

Assistance
a) Glute Ham Raises – 3×15 (scale = start at top & come down slow)
b) DB Bench Press – 5×10 (heavy)

8/15/2018 – WOD

Strength
Halting Pwr Snatch + Halting Sq Snatch
—10 sets @ 65-75%. You may drop bar between sets. Do not squat if mobility is limited. Focus on sweeping bar (engage lats) especially when you pause just below the knee.

Conditioning
For Time
20-18-16-14-12-10-8-6-4-2
Wall Balls 30/20#
10-9-8-7-6-5-4-3-2-1
C2B Pull-ups (RX+ = Muscle-ups)
***Run 150m after each round

WOD Notes: TD = 17-23 min. WB should be unbroken every round. C2B scale = chin over bar or ring rows. You may scale MU each round to 2-4 reps depending on your ability level, but you should be able to knock them out in 30-45 sec at the most. The run is to the “Marcor” sign and back into Rage.

Assistance
a) Barbell Bent-over Rows (supinated grip) – 5×10 (heavy)
b) Ab Mat Sit-ups (weight behind head) – Tabata 10 rounds

8/14/2018 – WOD

Strength
a) Shoulder Press – 5×7 @ 75%
b) Single Leg RDL – 5×7 (each leg – moderately heavy)
—Hold 2 KB or DB. Superset a/b together

Conditioning
100/80 Cal Row For Time
*Top of every minute do 3 Clean n Jerks 185/125# (60%)

WOD Notes: TD = 10-15 min. WOD starts with the 3 CnJ. You don’t have to squat them. You should be getting 40-45 sec each round to row. Make sure barbell is right next to your rower to minimize transitions. DO NOT tighten foot straps!

Assistance
Hollow Rocks – 8 Sets: 30 sec on 15 sec off. RX+ = banded

8/13/2018 – WOD

Strength
a) Back Squat – 6×6 @ 65-70%
b) One Arm High Pulls – 4×10
—Supeset a/b every 3 minutes.

Conditioning
5 Rounds For Time
10 DB Snatches (alternating) 70/45#
15 Burpees

WOD Notes: TD = 8-13 min. This is supposed to be a quick WOD to where you can maintain same pace each round and be sub 2 min/round. DB Snatches should be touch n go if you feel comfortable switching midair. You should be able to muscle snatch all of them, but avoid overextending hips too much. Burpees are open standard.

Assistance
a) Supinated Grip Pull-ups – 5RM (weighted) + 5×10 (c2b – weighted)
—Do 5×3 negatives if you can’t do a strict pu (lower for 5-7 sec count from top)
b) Weighted Plank – 5 sets: 60 sec on / 60 sec off

8/11/2018 – WOD

Conditioning
Complete With a Partner For Time
60 Deadlifts 275/185# (55%)
60 Wall Balls 30/20# to 10/9ft
40 T2B
50 Hang Power Cleans 185/125# (65%)
60 Wall Balls
40 T2B
40 Front Rack Lunges 185/125#
60 Wall Balls
40 T2B
400m Run

WOD Notes: TD = 21-27 min. You may break up the work anyway you’d like but do your best to split everything in half. There’s no working at the same time at all during this WOD. Use the same weight for the HPC & FRL, unless your lunges are very weak. Make transitions quick in between sets of the same movments!

Today’s Schedule
8am – Open Gym
9am & 10am classes
11-12pm – Open Gym
***Rage is closed tomorrow (Sunday)