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7/10/2018 – WOD

Strength
a) Deadlift – 6×4 @ 65-80% (slightly heavier than last wk)
—Lower each rep under control. No touch n go 
b) DB Bench Press – 4×10 (heavy)
—Superset a/b

Conditioning
3 Min AMRAP x 4 Sets
150m Sled Drag 90/50#
8 Dball Over Shoulder 150/100#
Max Burpees (no jump)
—rest 2 minutes between sets. Score = total burpees.

WOD Notes: TD = 15-25 burpees/round. You should have about 60-70 sec each round to do burpees. Please pick a weight for the sled that you can run with the entire time, but should still feel challenging. Sled drag is to the “Marcor” sign and back into Rage.

Assistance
a) Hollow Rocks – Accumulate 5 minutes (RX+ = banded)
b) Grip: Hang from Pull-Up Bar for as long as possible x 3 sets
—RX+ = 50/35# DB between legs.

7/9/2018 – WOD

Strength
a) Jump Squats – 3×6 @ 30-35% (barbell on back – 3 sq jump + 3 1/4 sq jump)
b) Back Squat – 1×20 @ 77% (heavier than Fri)
c) One Arm High Pulls – 4×10 (3 sec tempo down – may have to go lighter)

Conditioning
13 Min AMRAP
50 Double Unders
12 Box Step-ups (6R + 6L) 80/50# DB to 20 inch box
4 Wall Climbs (RX+ = 50ft Handstand Walk)

WOD Notes: TD = 4-6 rd. DU scale = 20-30 DU or 80 singles. You must do all 6 reps with one leg before switching for the box step-ups. Try to use foot that is on the box & avoid excessively pushing off back foot. Share boxes with a partner. Hold DB in front rack. WC scale = 20-25 shoulder taps of HS walk (plate) variation against wall.

Assistance
a) Supinated Grip (narrow grip) Strict PU – 5×10 or Accumulate 50 reps. C2B = RX+
b) Weighted Plank: 5 sets – 1 Min on / 1 Min off
—Heavier than last wk
c) Grip Test: Plate Pinch (both hands) – 3 sets ME: 45/25# plate

7/8/2018 – WOD

Open Gym: 1-4pm

7/7/2018 – WOD

Conditioning (compare to 7/4/2017)
“Hot Shots 19”
6 Rounds For Time of:
30 Air Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

—Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ.

WOD Notes:  TD = 25-40 min. PC = 50% of 1RM. You should be able to touch n go multiple reps or do really fast singles the entire time! For the strict pull-ups I’d recommend doing quick singles with no negative. You may scale by doing kipping or ring rows.

7/6/2018 – WOD

***Rage will be open until 8pm tonight***

Strength
a) Jump Squats – 3×6 @ 30-33% (barbell on back)
b) Back Squat – 1×20 @ 75% (heavier than Mon)

Conditioning
Make-up/Skill Day!

Assistance
a) L-Sit/tuck (Pegboard) – Accumulate 4 minutes
b) GHD Glute Ham Raises (weighted) – 4×12-15 reps
—Sub GHD Hip Extensions if you can’t do a GHR.

7/5/2018 – WOD

***No 3pm Open Gym today

Strength
Clean n Jerk – 7×2 (1 Power + 1 Squat)
—One set every 2 min. Start @ 70% & Work up to heavy 2 rep

Conditioning
14 Min AMRAP
8 Front Squat 175/115# (55%)
12 T2B
16/12 Cal Ski

WOD Notes: TD = 5-7 rd. FS should feel moderately heavy to where you have to rest a few extra secs after the ski erg each round. T2B scale = 8-10 reps or 12 V-ups. Ski should take about 50-60 sec.

Assistance
a) Bent-over Barbell Rows – 4×10 (heavy)
b) GHD Sit-ups – 100 for time

7/4/2018 – Happy 4th of July

Conditioning (20 Min Cap)
30-20-10 Reps of:
DB Snatches (alternating) 50/35#
Deadlifts 185/125#
Lateral Facing Burpees
Then:
30-20-10 Reps of:
Lateral Facing Burpees
DB Snatches (alternating) 50/35#
Deadlifts 185/125#

WOD Notes: Partner A will start with the snatches and DL. Partner B will complete 30 lateral facing Burpees while partner A rests. Partner A will do 20 snatches/20 DL. Partner B will do 20 Burpees. This will continue for the 10’s. The 2nd round triplet will be the same but roles will be switched.

7/3/2018 – WOD

Strength
a) Deadlift – 5×5 @ 72-77% (slightly heavier than last wk)
—Lower each rep under control. No touch n go
b) Seated DB Press (on bench) – 4×12
—same as last wk. Superset a/b

Conditioning
1 Min AMRAP x 18 Rounds (Teams of 3)
5 Hang Power Snatch 165/105# (75% of PS)
Max Cal Row

WOD Notes: TD = 10-20 cals/rd. Score = total cals for all (3) athletes. Each athlete will do 1 Min on / 2 Min off for 6 sets each. Focus on fast transitions for this WOD! You will only have 35-45 sec of rowing each round, so make sure you are sprinting!!

Assistance
Core: Banded Hollow Rocks – Tabata 10 Rounds

7/2/2018 – WOD

Strength
a) Jump Squats – 3×6 @ 27-30% (barbell on back)
b) Back Squat – 1×20 @ 72% (heavier than Fri)
c) One Arm High Pulls – 4×8 (3 sec tempo down – may have to go lighter)

Conditioning (18 min cap)
3 Rounds For Time
15 Burpee Deadlifts 45/30# DB
250ft (5 lap) Farmers Carry 45/30# DB
15 DB Thrusters 45/30# DB
30/23 Cal Bike (18/12 Assault)

WOD Notes: TD = 12-17 min. You will use 2 DB for this WOD. Make sure to bring feet up as high as possible on each burpee before you pick-up DB for the DL. DB should feel light to where you can do the Thrusters unbroken each round. Please DO NOT drop DB from overhead! Use KB if classes are large.

Assistance
a) Supinated Grip Strict PU – 5×10 or Accumulate 50 reps. C2B = RX+
b) Weighted Plank: 5 sets – 1 Min on / 1 Min off
—Heavier than last wk

Announcement: 9am class only on 4th of July!

7/1/2018 – WOD

Closed