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1/6/2024 – WOD

Strength
a) Back Squat – 5×5 (pause each rep) @ 75%
b) Strict Pull-ups (close-grip) – 5×10 (use band if necessary)
—Superset a/b every 4 minutes. Try to pick a weight for all 5 sets. We will increase each wk.

Conditioning
10 Min AMRAP
30 Double Unders
10 T2B
5 Hang Power Cleans 165/110#  (RX+ = 185/125#)

WOD Notes: Goal is 7+ RDS. DU sub = 15-20 DU or 75 singles. T2B sub = T2R, hanging knee raises, weighted SU or incline leg raises. HPC = 67% (should get challenging for 5 by the end). 

Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 10 Rounds
b) One Arm High Pulls – 4×10 each arm

1/4/2024 – WOD

Conditioning
4 RFT w/ Partner
60/50 Cal Bike
8 (2 Thrusters + 3 Front Squats + 4 Jerks) – increase by round
40 Lateral Burpees Over Bar (at the same time)

WOD Notes: Goal is 35-40 minutes. Barbell RX weight = M: 135/145/155#, F: 95/100/105#. Try to jump over the bar if you can!

REMINDER: Rage holiday party is today at Dave/Angie’s House. It starts at 5pm & all are welcome! Sign-up on the class sheet if interested! Contact one of the coaches for the address.

1/2/2025 – WOD

Strength
a) Front Rack Lunges – 5×10 (build to a heavy set)
b) DB Pullover (1) DB – 5×10 (slow eccentric)
—Superset a/b every 3:30. Do all 5 reps with one leg before switching.

Conditioning
2 Min AMRAP x 10 w/ Partner (interval)
10 DB Bench Press (heavy)
18 KB Russian Swings 88/70#
Max Cal Row

WOD Notes: Goal is to have at least 60 Sec to row! You will each do 5 x 2min amraps w/ 2 Min rest between sets. Score = total cals. Bench Press should feel challenging for 10 reps (you should almost be failing!) Try to go heavy on the KB swings & sprint the row!

Assistance
a) DB Bicep Curls – 5×10 
b) L-Sit/Tuck – 6×30 Sec (rest 90 Sec between)

Announcement
—100k Challenge Starts Jan 5! Details are in the email that was sent out tonight. Let me know if you didn’t receive it!

12/31/2024 – WOD

Conditioning/Strength
15 Min AMRAP w/ Partner
150 Double Unders (at the same time)
40/30 Cal Ski
20 Deadlifts 315/225# (65%)
***15-25 Minute Mark Find a Heavy Clean (any style)
At 25 Minute Mark : 3 RFT w/ Partner
20 Power Cleans 185/125#  (RX+ = 205/135#)
10 Wall Walks  (RX+ = 14)
400m Run

WOD Notes: Goal is to get 3 full rounds in the 15 Min AMRAP and finish the DU/SKi in the 4th round. DL should feel moderately heavy where you have to do sets of 5 & it’s designed to get you warmed up for the clean in the middle of the workout. You will have to back the weight down at the 15 minute mark to start working up to your heavy clean. PC is 70-75% in the 2nd part of the WOD. WW sub = 3 burpees / WW or 10 Shoulder Taps/WW. 400m Run sub = 250ft versa or 1000m bike.

12/30/2024 – WOD

Strength
a) Back Squat – 5×8 @ 70%
b) Strict Pull-ups – 5×8 (advanced = weighted or use a band if necessary)
—Superset a/b every 3:30. Build to a heavy set of 8.

Conditioning “20 Min Cap”
10 RFT
10/8 Cal Bike
10 T2B
5 Devil Press 55/40#

WOD Notes: Goal is to get under the 20 Min Cap. DP should be heavier than normal. Leave the monitor running the whole time so you don’t need chips to count rounds. T2B sub = T2R, GHD SU, or leg raises.

Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 10 Rounds
b) One Arm High Pulls – 4×12 each arm

12/28/2024 – WOD

Conditioning
3 RFT w/ Partner
80/60 Cal Row
30 Thrusters 135/95#
60 T2B
30 Power Snatches 135/95#

WOD Notes: Goal is sub 40 minutes. Thrusters & Snatches should be same weight if possible, but you can adjust if one movement is weaker than the other. Thrusters should be done in sets of 5’s or you can do 8/7 each rd. Snatches should be quick singles or a few touch n go. If you’re using 95# please use a 15/10# on each side (save the 25’s). 

12/26/2024 – WOD

Strength
a) Deadlift – 5×2 @ 80%+ (3 Sec eccentric – no touch n go), 1×10+ @ 70%
b) DB Shoulder Press – 5×8 (normal tempo)
c) Hang Snatch – 2 EMOM x 6 @ 70%, 1 EMOM x 6 @ 80%+
—You have a choice between just doing part (a) & (b) or just part (c) by itself. You may also try to hit a new 1RM if you feel strong for your DL.

Conditioning
12 Min AMRAP Ladder
2 Burpees To Target
1 Dball over Shoulder 150/115#
4 Burpees To Target
2 Dball over Shoulder 150/115#
6 Burpees To Target
3 Dball over Shoulder 150/115#
***30 Double Unders to start each round. Continue the pattern for remaining 12 minutes.

WOD Notes: Goal is to get into the round of 30/16/8. Pattern is 30/2/1, 30/4/2…etc…Dball should be heavier than normal if possible. Make sure to use a bar above your reach for the burpees.

12/24/2024 – WOD

Conditioning – “Naughty or Nice Partner WOD”
6 RFT
12 Clean n Jerks (increase by rd)
24 Cal Ski
20 Box Jumps 30/24″ (stand up each rep / step down)
24 Cal Ski

WOD Notes: Goal is 30-35 minutes. CnJ = start @ 60% & increase up to 75% by round 6. Everyone does 24 cals today (take note of the rep scheme). Wear your “Naughty or Nice” shirts/tanks today!! Pick a partner who is the opposite of you!

12/23/2024 – WOD

Strength
a) Front Squat – Work up to a Heavy Single or 5×5 @ 75-80%
b) DB Lateral Raises – 4×12 (pause + slow eccentric)

Conditioning
1 Minute at each station for Total Reps x 4 Rounds
Wall Walks
Russian KB Swings 88/70#
Strict Pull-ups
Max Cal Bike
—Rest 1 minute between rounds

WOD Notes: Goal is to get 3-7 WW / 15-20 Russian KB Swings / 5-10 PU / 12-20 Cal Bike. Larger classes will have to stagger which station they begin with, but it’s preferred to finish with the bike so that you can really sprint it! It’s 16 minutes of work with 3 minutes of rest total.

“Carve Your Pumpkin” – Wk 4 Day #1 
Donkey Kickbacks (1×15 1-2 sec pause + 3×6 – 5 sec pause each leg)

Assistance
a) Weighted Plank – 60 Sec on / 60 Sec off x 5 Rounds
b) DB Pullover – 4×12

12/21/2024 – WOD

Conditioning
“12 Days of RageMas” – 2024 Version
1 Turkish Get Up 45/30# (switch arms when you stand)
2 Power Snatches 135/95#
3 Front Squats 135/95#
4 Front Rack Lunges 135/95#
5 Hang Power Cleans 135/95#
6 Deadlifts 135/95#
7 Lateral Burpees over Bar
8 Hang (2) Arm DB Snatches 45/30# DB’s
9 DB Thrusters 45/30# DB’s
10 C2B Pull-ups
11 GHD Sit-ups or T2B or Weighted Sit-ups
1200m Run (sub 2400m Bike)

WOD Notes: Goal is sub 50 minutes. The workout is completed like the song is sung. 1. 2-1. 3-2-1. 4-3-2-1. You may have to partner up on the DB portion if you don’t have a set for yourself. When you get to Day 12, try to stay out of the way as much as possible if you choose to bike.