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6/20/2018 – WOD

Strength
Snatch – 5×4 (2 Pwr + 2 Full)
—One set every 2 min. Start @ 65% & work up to a heavy 4 rep set. You may drop bar between reps.

Conditioning
Teams of 3: 6 sets (each athlete) 1 min on / 2 min off
10 Thrusters 115/75#
Max Cals on Bike

WOD Notes: TD = 20-35 cals/rd (360-500 total cals). Each athletes work to rest ratio is 1:2. Leave the monitor run the whole time, since you will record total cals at the end. The bike is supposed to be an ALL OUT Sprint, since you will have 2 minutes of built in rest each so DO NOT hold back! Thrusters should be fairly light for 10 reps.

Assistance
a) Single Arm DB Rows – 4×12 (heavier than last wk)
b) GHD Sit-ups – 4×25 (3 sec count down)

6/19/2018 – WOD

Strength
a) Deadlift – 4×7 @ 67-72% (slightly heavier than last wk)
—Lower each rep under control. No touch n go reps. First set is 67%.
b) Seated (on bench) One Arm DB Press – 4×8 (each arm)
—Superset a/b together

Conditioning
15 Min AMRAP
15/11 Cal Ski
7 Strict Pull-ups
6 DB Complex (1 cnj + 1 snatch – alt each arm) 70/45#

WOD Notes: TD = 5-6 rd. PU scale = less reps (4-6) or banded pu (no kipping). You may use any grip, just make sure you start from a hang. 1 DB complex = 1 cnj + 1 snatch. Do 1 complex with your left arm then switch to the right arm. You will do (3) with each arm. Heats will stagger 1 Min.

Assistance
Banded Hollow Rocks – 8 sets: 30 sec on / 30 sec off

6/18/2018 – WOD

Strength
a) Jump Squats – 3×6 @ 18% (bear hug slam ball)
b) Back Squat – 1×20 @ 65%
c) One Arm High Pulls – 4×10 (each arm – focus on slow eccentric)
—Jump as high as you can for jump squats. Land in athletic position (knees track over toes).

Conditioning (20 min cap)
5 Rounds For Time
10 DB Front Rack Box Step-ups 20/18″ (80/50#)
15 Burpee Box Jump Overs 20/18″
25/20 Cal Row

WOD Notes: TD = 15-20 min. Use (1) DB for the Box step-ups. Row should be paced each round until the last round.

Assistance
a) Weighted Plank – 10 sets: 30 on / 30 off (heavier than last wk)
b) Strict C2B Pull-ups (supinated) – 7×6 (5 sec eccentric) or accumulate 10 negatives (if you can’t do a PU).

6/17/2018 – WOD

Open Gym: 12-3pm

6/16/2018 – WOD

***Rage Closes today at 1pm***

Conditioning
Complete 3 Rounds For Time (with a partner)
400m Run w/ 30/20# ball (1 ball/2 athletes)
20 Dball Over Shoulder 150/100#
20 Muscle-ups
30 Dball Bear Hug Squats 150/100#
80/60 Cal Bike (50/30 assault)

WOD Notes: TD = 27-33 min. Have the faster athlete run with the ball for most of the run. Dball cleans – you should alternate back and forth. MU – you may do ring or bar, but try to focus on the one you’re weaker at! You may work at the same time for MU. MU scale = less reps (10-16) or 30 GI Janes. Dball squats you can break up anyway you’d like. Bike should be sprints! Switch every 20/15 cals.

Assistance
a) One Arm OH Carry – 2x100m each arm
b) Core: Tabata (10 Rounds): V-ups or Tuck-ups

6/15/2018 – WOD

***Rage will close at 6pm today and 1pm tomorrow***

Strength
a) Jump Squats – 3×6 @ 17% (bear hug slam ball)
b) Back Squat – 1×20 @ 62% (heavier than Monday)
c) One Arm Presses – 4×8 (each arm – focus on slow eccentric)
—Jump as high as you can for jump squats. Land in athletic position (knees track over toes).

Conditioning
Make-up/Skill Day!

Assistance
a) Core: Banded Partner Trunk Rotation – 4 sets of 1 min / 1 min off
—30 sec of static hold + 30 sec of trunk rotation
b) Bear Hug Sandbag Walk – 4x100m
—Rest as much as needed between sets

6/14/2018 – WOD

Strength
Clean n Jerk – 4×5 (3 Pwr + 2 Full)
—One set every 3 min. Start @ 65% & work up to a heavy 5 rep set. You may drop bar between reps. Split Jerk after each clean.

Conditioning
15 Min AMRAP
60ft Handstand Walk
2 Rope Climbs 15ft (1 in the seated position + 1 jumping)
150m Sled Drag 100/60#

WOD Notes: TD = 4-5 rd. HW scale = 20-25 shoulder taps against wall/box or 4 wall climbs. RC scale = 5 pulley ascents or 5 up/downs each round.

Assistance
a) L-Sit/tuck (Pegboard) – Accumulate 3 minutes
b) GHD Glute Ham Raises (weighted) – 4×10-12 reps

6/13/2018 – WOD

Strength
Snatch – 4×5 (3 Pwr + 2 Full)
—One set every 3 min. Start @ 65% & work up to a heavy 5 rep set. You may drop bar between reps.

Conditioning
3 Rounds For Time
10 Power Snatch 155/105# (70% PS)
20 Front Rack Lunges 155/105#
30/23 Cal Ski

WOD Notes: TD = 12-17 min. PS should be quick singles or you could touch n go a few reps. Lunges should be done in 2-3 sets max. You may do back rack lunges if front rack mobility is limited.

Assistance
a) Single Arm DB Rows – 4×12 (same weight as last wk)
b) GHD Sit-ups – 4×20 (3 sec count down)

6/12/2018 – WOD

Strength
Deadlift – 4×8 @ 65-70% (slightly heavier than last wk)
—Lower each rep under control. No touch n go reps. First set is 65%.

Conditioning
2 Min AMRAP x 10 With a Partner
5 Hang Clean n Jerk 185/125 (60%)
10 T2B (RX+ = 15)
Max Cal Row

WOD Notes: TD = 150-250 cal (15-25/rd). You should have 60 sec+ each round on the rower. Each athlete will do 5 rounds of 2 min on / 2 min off. Score = total cals (do not reset monitors).

Assistance
a) DB Bench Press – 5×8 (5 sec count down each rep – slow eccentric)
b) Hollow Rocks – 10 sets: 30 on/30 off
—Rx+ = Banded Hollow Rocks

6/11/2018 – WOD

Strength
a) Jump Squats – 3×6 @ 15% (bear hug slam ball)
b) Back Squat – 1×20 @ 60%
c) One Arm High Pulls – 4×8 (each arm – focus on slow eccentric)
—Jump as high as you can for jump squats. Unload ball mid air as you jump. Land in athletic position (knees track over toes).

Conditioning (21 min cap)
10 Rounds For Time
6 GI Janes
12 Wall Balls 20/14# to 10ft
25 Double Unders

WOD Notes: TD = 15-20 min. Use a PU bar that’s above your reach only if you can do a strict PU. WB should be unbroken every round! DU scale = 10-15 DU or 40 singles (shouldn’t take more than 25 sec).

Assistance
a) Weighted Plank – 10 sets: 30 on / 30 off
b) Strict C2B Pull-ups (supinated) – 7×5 (5 sec eccentric) or accumulate 10 negatives (if you can’t do a PU).