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8/30/2018 – WOD

Strength
Clean: Floor+ Low Hang + Hang + Split Jerk
—5 sets @ 75-85% (heavier than last wk). One set every 3 min.

Conditioning
5 RFT
10 C2B Pull-ups
10 T2B
15 Burpees
20/15 Cal Row

WOD Notes: TD = 12-17 min. C2B scale = chin over bar or ring rows. T2B scale = toe through ring. Burpees are open standard. Goal should be to avg 3 min or less per round, which you should be able to maintain that pace each round!

Assistance
a) Glute/Ham Raises – 4×12 (advanced – weighted)
b) DB Bicep Curls – 4×10
c) DB Tricep Skull Crushers – 4×10

8/29/2018 – WOD

Strength
Snatch – Floor + Low Hang + Hang @ 70-80% (5 sets)
—One set every 2 minutes. Hang on for all 3 reps. Opposite of last week. Try to hit same weight or more.

Conditioning
3 Min AMRAP x 4 Rounds
80 Double Unders
4 Power Snatch @ 82-85% of PS
Max Cal Bike
—Rest 2 min between rounds

WOD Notes: TD = 25-50 Cal/rd. DU scale = 60 sec of DU attempts or 120 singles. PS should feel heavy to where you have to rest 5-10 sec between each lift. You should have 60-80 sec on the bike each round to get as many cals possible. Score = total cals for all 4 rounds.

Assistance
a) Barbell Bent-over Rows (supinated grip) – 5×12 (heavy)
b) DB Reverse Flys – 4×12 (light weight)
c) Ab Mat Sit-ups (weight behind head) – 10×10 (10 sec rest between sets)

8/28/2018 – WOD

Strength
a) Shoulder Press – 6×5 @ 82-85%
b) Single Leg RDL (banded) – 5×6 (each leg – little lighter + light band)
—Hold 2 KB or DB. Superset a/b together

Conditioning
12 Min AMRAP
3 Wall Climbs (RX+ = 36ft handstand walk)
5 Dball Over Shoulder 150/100#
12/8 Cal Ski

WOD Notes: TD = 6-8 rd. WC scale = 1-2 reps or shoulder taps with feet elevated on box. You may also scale distance on HW. Heat 2 will go 1 min later.

Assistance
Hollow Rocks – 5 Sets: 60 sec on / 60 sec off. RX+ = banded

8/27/2018 – WOD

Strength
a) Back Squat – 6×4 @ 80-85%
b) 1 Arm High Pull – 5×7 (stay light, focus on elbow higher than kb/db & lower slow under control!)
—superset a/b every 3 minutes

Conditioning (18 min cap)
150 Wall Balls For Time 20/14# to 10ft
***Every 2 min run 250m

WOD Notes: TD = 11-16 min. Score = total reps if you don’t finish (this is meant to be difficult to finish!) The WOD starts with a 250m run (fire hydrant). The run should take 50-70 sec/round. Scale the run to the first curb of next parking lot if you have to! WB should feel light to where you can crank out 20+ in a row each round. Use the wall where rig is & the targets!

Assistance
a) Strict Pull-ups (wide grip) – Accumulate 50 reps in the least amount of sets possible
—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: 1 min on / 1 min off (heavy)

8/26/2018 – WOD

Closed

8/25/2018 – WOD

Conditioning
20 Min AMRAP (with a partner)
4 Rope Climbs 20ft
40 Front Rack Lunges 155/105#
60/48 Cal Ski

WOD Notes: TD = 2-3 rd. Only one athlete may work at a time and you may break up work as needed. You must sprint the ski erg portion of the WOD!! RC scale = climb to 15ft or 3 pulley ascents per RC. FRL should be around 50% of Front Squat (feel moderately heavy – 10 reps in a row).

8/24/2018 – WOD

Strength
Back Squat – 6×5 @ 75-80%

Conditioning
Make-up/Skill Day!

Assistance
L-Sit (pegboard) – Accumulate 4 minutes

***Rage will close tomorrow after the 10am class. No Open Gym Sunday either.

8/23/2018 – WOD

Strength
Clean: Floor + Low Hang + Hang + Split Jerk
—5 sets @ 75-85%

Conditioning
Complete 10 RFT with a partner
15 KB Swings 70/53#
30/23 Cal Bike

WOD Notes: TD = 1:15-1:45/rd. Each athlete will do 5 Rounds. Athlete B will not start their round until Athlete A completes their 15 Swings & Cals on bike. Each round is designed to be fast and a sprint!

Assistance
a) Glute/Ham Raises – 3×20
b) BB Bicep Curls – 4×12
c) DB Tricep Skull Crushers – 4×12

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