Conditioning – “40 min cap”
3 RFT w/ Partner
80/60 Cal Row
10 (4 Burpees + 2 Wall Walks)
10 (2 Squat Clean + 6 FR Lunges) – Increase by round
WOD Notes: Goal is to get under the 40 min cap. The Row/BB complex is “you go, I go”. One partner will do 4 burpees while the other will do 2 wall walks. You will then switch and do that complex 5 times each. Barbell weight = m: 135/165/195#, f: 95/110/130#.
***Rage apparel should be arriving within the next 10 days.
Strength
Snatch: 2 Reps EMOM x 5, 2 Reps Every 90 Sec x 5 (10×2 total)
—Stay between 65-80%. Work up to a heavy double if you feel good. Squat is preferred if you have mobility.
Conditioning
3 RFT
20 Hang DB Snatches 70/50#
20 T2B
400m Run
WOD Notes: Goal is 11-14 minutes. DB Snatches should be done in 1-2 sets each rd. You can alternate anyway you’d like. T2B sub = T2R or hanging knee raises. You should be able to push the pace on the runs since the snatches/t2b shouldn’t get you too winded.
Assistance
a) 45 Sec Russian Twists + 30 Sec V-ups – 4 Sets (rest 1 min between)
b) One Arm Rows (pulley) – 4×12 each arm
Strength
a) Deadlift – 5×8 @ 65-75% (build to heavy set of 8)
b) One Arm High Pulls – 5×8 each arm
—Superset a/b every 3:30
Conditioning
12 Min AMRAP
50 Double Unders
12 Push Press 135/95# (RX+ = 155/105#)
100 Yard Sandbag Carry 125/90#
WOD Notes: Goal is 5+ rds. DU sub = 25-30 DU or 75 singles. PP = 55% (should be unbroken but get challenging). The sandbag carry is bear hug out to the far curb & on the shoulder the way back.
Assistance
a) Weighted Hollow Rocks – Tabata 10 Rounds
b) DB Lateral Raises – 4×15
Strength
a) Back Squat – 5×8 @ 65-75% (build to a heavy set of 8)
b) DB Pullover – 5×8 (3 sec eccentric – heavy)
—Superset a/b every 3:30.
Conditioning
5 RFT
18 Wall Balls 30/20# to 10/9.5ft
10 C2B Pull-ups (RX+ = 12)
15/12 Cal Assault Bike
WOD Notes: Goal is 11-15 minutes. WB should be unbroken (or done in 2 sets) & C2B PU break up as needed. C2B sub = banded PU or lat pulldown (pulley). Reset monitors each round!
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Seated Bicep Curls (slight incline on bench) – 4×12 (same time)
Conditioning
3 RFT w/ Partner
150m Backwards Farmers Carry (2) 50/35# DB’s
40 Push-ups (deficit – hands on DB’s) (RX+ = 50)
30 Power Cleans (m: 155/185/225#, f: 105/125/155#)
80/60 Cal Ski
WOD Notes: Goal is sub 35 minutes. This will be a nice WOD to ease into the week. The backwards FC & push-ups you will work at the same time. PU sub = elevate hands on a bench or do banded PU. PC = 60/65/75% by rd (should be quick singles the whole time).
Conditioning
4 RFT (no partner)
15 Devil Press 45/30#
3 Rope Climbs 15ft (Rx+ = 18ft)
15 DB Thrusters 45/30#
600m Run
WOD Notes: Goal is 24-30 minutes. Use the same DB’s for DP & Thrusters. Thrusters should be done in 1-2 sets each rd. DP should be a steady pace and take 1:30-2 min. RC sub = climb 12ft, 18 ring rows or 12 Strict Pull-ups.
Announcement: Rage apparel should be arriving within the next 2 weeks. Sorry for the delay!
Strength – “Your Choice”
1a) Barbell Hip Thrusts – 5×10 (heavy & pause each rep. Last rep pause as long as you can)
1b) Hang Snatch – 2 EMOM x 5 (no brush), 1 EMOM x 8 (brush)
2) DB Seated Press – 4×10
—Superset 1a) & 2) every 3:30 if you choose that option. If you choose to snatch there’s no superset. Start @ 65% & work your way up to something heavy if you feel good or else you can stay light and drill technique. Try to partner up so you can transition to the WOD quick!
Conditioning
18 Min AMRAP w/ Partner
50/40 Cal Row
10 Wall Walks (RX+ = 12)
20 Dball/bag over Shoulder 125/90# (RX+ = 150/115#)
WOD Notes: Goal is 3+ Rds. The entire WOD is “you go, I go”. WW sub = 8-10 Shoulder taps/WW or 2x out/back with feet on rower.
Assistance
a) 30 Sec Russian Twists + 30 Sec Flutter Kicks – 5 Sets (rest 1 min between)
b) One Arm Rows (pulley) – 4×10 each arm
Strength
a) Deadlift – 10/8/6/4/2
b) DB Lateral Raises – 5×10 (control eccentric)
—Superset a/b every 3:30. Start @ 70% for 10 reps & increase each rd. No touch n go.
Conditioning – “15 Min Clock”
90 Sec AMRAP x 10 w/ Partner (interval)
6 Hang Squat Cleans (increase Rd 3 & 5)
12 T2B
Max Cal Ski (in the remaining 90 sec)
WOD Notes: Goal is to have 30-45 Sec to ski each round. Each athlete will do 5 rounds (90 sec on / 90 sec rest). HSC should be unbroken each round (60/65/70%). The last round should feel real difficult to go unbroken. T2B sub = T2R, hanging knee raises, or V-ups. Transitions must be FAST!
Assistance
a) GHD Sit-ups – 5 Min AMRAP
b) Face Pulls (pulley) – 4×12 (pause/squeeze each rep for 2-3 sec)
Strength
a) Bench Press – 10/8/6/4/2 (Heavy for each set. Start around 70% for 10 reps)
b) One Arm Farmers Carry – 3×50 yards (each arm)
—Superset a/b on rds 1/3/5. Interval is every 3:30. Try to go HEAVY by the last set of FC & use a farmers handle if necessary with straps!
Conditioning
20 Min AMRAP w/ Partner
400m Run
30 Double Dutch Burpees
20 Power Snatches (M: 135/145/155/165#, F: 95/100/105/110#)
WOD Notes: Goal is 4 rounds. You will run & burpee together at the same time (15 burpees each). Only one person works at a time for snatches. First round of snatches should feel light!
Assistance
a) Weighted Hollow Rocks – 30 Sec on / 30 Sec off x 10 Sets
b) Rope Pulley Tricep Pushdowns – 4×12 (heavy)
Strength
a) Front Rack Lunges – 5×10 (build to HEAVY set of 10)
b) DB Pull-over – 5×10
—Superset a/b every 3:30
Conditioning
14 Min AMRAP
12/10 Cal Assault Bike
4 Strict Pull-ups
8 Push Jerks 165/110# (RX+ = 185/125#)
4 Strict Pull-ups
WOD Notes: Goal is 6+ Rds. Use around 65% of your Push Jerk max (should be able to go unbroken, but get challenging during the later rounds). Use a band if you can’t do a strict PU, but make it challenging for 4 reps! If you want to work on the skill of kipping you may do 8 kip pull-ups instead of 4 strict.
Assistance
a) Weighted Plank – 1:30 on / 1:30 off x 3
b) DB Bicep Curls (same time) – 4×10
