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12/2/2017 – WOD

***8am & 9am classes. Open Gym 10-2pm***

Conditioning
3 Rounds For Time
50 Wall Balls 20/14# to 10ft
30 T2B
10 Clean n Jerks @ 65%

WOD Notes: TD = 13-19 min. WB should feel very light to where you can do sets of 15 each round even when fatigued. T2B scale = 30 V-ups/Tucks. Cnj should be done in singles and should be moderately heavy.

Assistance
a) Floor Press – 5×5 @ 87.5%
b) #abseveryday – Banded Static Hold + Trunk Rotation (w/ partner): 4 sets (45-60 sec hold – each side)

REMINDER: Rage Christmas Party is tonight at 7pm!

12/1/2017 – WOD

***Tomorrows Schedule: 8am & 9am classes + Open Gym 10-2pm***

Strength
Back Squat – 5×5 @ 85%
—Controlled tempo down + 2 sec pause in the bottom

Conditioning
Make-up/Skill Day!

Assistance
a) DB Shoulder Press (both arms at same time) – 5×8 (heavy)
b) One Arm Farmers Carry (march in place) – 4×30 sec each arm (use 35% of DL)
–Use straps if you have them.
c) L-Sit/tuck (Pegboard) – 10×20 sec (rest 60 sec between)

11/30/2017 – WOD

Strength
3 Position Snatch – 15 Min to work up to a heavy complex

Conditioning
For Time (20 min cap)
40/30 Cal Ski
30 Overhead Squats 135/95#
3 Rope Climbs 20ft or 3 Pegboard Ascents
200 Double Unders
3 Rope Climbs 20ft or 3 Pegboard Ascents
30 Overhead Squats 135/95#
40/30 Cal Ski

WOD Notes: TD = 12-18 min. OHS should be one in 1-2 sets each rd. You may sub front squats if OH mobility is limited. RC scale = climb to 12-15ft, do 6 up/downs, or 25 ring rows. DU scale = 400 singles or max DU in 3 minutes.

Assistance
a) 4×12-15 DB Bicep Curls + 2 Lap Gun Walk
b) Lat Pulldown (use band) – 4×25 (keep arms straight)
c) #abseveryday -4 Sets: 30 sec of bicyle crunches + 30 sec V-ups + 30 sec hollow hold

11/29/2017 – WOD

Strength
3 Position Clean n Jerk (full) – Work up to a max for this complex
–above the knee, below the knee, floor, split jerk

Conditioning
5 Rounds For Time
12 (6R+6L) Hang DB Snatch 70/45#
15 Pull-ups (Rx+ = 20)
250m Run

WOD Notes: TD = 11-17 min. The Hang DB snatches should be performed like a one arm swing, but you will drive elbow up to keep it close to your body. You must do all 6 reps with one arm before switching & DB may not touch the floor during the 6 reps. You may kip the PU (chin over bar). Scale the # of pull-ups if you can’t get them done in less than 45 secs!

Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 5×10 (heavier)
b) BB Bent-over Rows – 5×10
c) GHD Sit-ups – 4×35 (rest 90 sec between sets)

11/28/2017 – WOD

Strength
a) Bench Press – 5×5 @ 90%
b) Hollow Rocks – 5×45-75 sec (rock longer than last wk)
–Super set part a/b 

Conditioning (23 min cap)
3 Rounds For Time
50/40 Cal Row
25 Thrusters 95/65#
10 Dball Over Shoulder 150/100#

WOD Notes: TD = 17-23 min. Thrusters should feel very light to where you can do them unbroken or in 2 sets (minimal rest between sets). If you can’t complete the 50/40 cals in under 3 minutes scale back the cals.

Assistance
a) RDL – 5×5 @ 70-72%
b) Lateral/Front/Rear Delt Raises (use DB or small plate) – 3×12 each movement
c) Banded Tricep Extensions – 4×25 (heavier band than last wk)

11/27/2017 – WOD

Strength
a) Bulgarian Split Squats – 5×6 (each leg) @ 52% of BS
–barbell should be in front rack. Heavier than last wk
b) One Arm High Pulls – 4×10 (same as last wk)

Conditioning
20 Min AMRAP (complete with a partner)
10 Burpee Box Jump Overs 24/20″
25/20 Cal Bike (15/10 assault)
***Partner B will start round when Partner A gets to 20/15 cals on bike.

WOD Notes: TD = 10-14 rds. This is an interval WOD, where the intensity is high each round! Every round should be under 2 min, even when your fatigued. Scale the height of box if you can’t complete the BBJO in under 45 secs.

Assistance
a) Supinated Grip C2B Pull-ups – Accumulate 90 Reps in the least amount of time
–Use weight if you can do 10+ strict unbroken. Scale = accumulate 25 negatives
b) Plank (weighted) – 10 sets: 30 on/30 off (heavier than last wk)

11/26/2017 – WOD

Open Gym: 11-1:30pm

11/25/2017 – WOD

***8am & 9am classes. Open Gym 10-2pm***

Conditioning
4 Rounds For Time
10 Hang Power Cleans @ 65%
2 Rope Climb 20ft OR 2 Pegboard Accent
20/15 Cal Ski Erg
Run 400m

WOD Notes: TD = 17-23 min. HPC should feel heavy for 10 unbroken reps each round. RC scale = 4 up/downs or 15 ring rows. Heats will stagger 4 athletes every minute.

Assistance
a) Floor Press – 5×5 @ 85%
b) #abseveryday – Banded Static Hold: 4 sets (45-60 sec hold – each side)
—attach band to rig at shoulder height. With tension on band, resist rotation of the trunk with arms straight.

11/24/2017 – WOD

Strength
Back Squat – 5×5 @ 82%
—Controlled tempo down + 2 sec pause in the bottom

Conditioning
Make-up/Skill Day!

Assistance
a) One Arm Farmers Carry (march in place) – 4×45 sec each arm (use 33% of DL)
–Use straps if you have them.
b) Lat Pulldown (use band) – 4×25 (keep arms straight)
c) L-Sit/tuck (Pegboard) – 8×30 sec (rest 90 sec between)

11/23/2017 – Happy Thanksgiving!

Conditioning (45 min cap)
Complete 2 Rounds For Time With a Partner
40 Power Snatches 135/95#
80 Burpees
50 Thrusters 135/95#
80 T2B
100/80 Cal Row

WOD Notes: TD = 30-40 min. You may use 2 different weights for snatches/thrusters if one movement is significantly stronger than the other. Snatches/thrusters you must switch every 5 reps and they should be touch n go. Burpees you may work at the same time. T2B you may split them up anyway you’d like, but only 1 person may work at a time. The Row should be 2 sets of 25/20, which they should be sprints!

Assistance
#abseveryday – 6 Sets: 30 sec of bicyle crunches + 30 sec V-ups + 30 sec hollow hold
—Rest 2 minutes between sets.