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5/2/2018 – WOD

Strength
Snatch (full) – 1 every minute for 12 minutes
—start @ 70% & work up to a heavy single (90%+)

Conditioning
2 Min AMRAP x 10 (with a partner)
100m Sled Drag 90/50#
Max Cal Ski

WOD Notes: TD = 10-25 cals/rd. You will sled drag 100m & the remainder of the 2 min will be max cals on the ski erg. Each athlete will do 5 sets of 2 min on / 2 min off. The sled drag should feel a little heavy, but you should be able to run FAST with it the entire time (no walking!!!). The sled drag will start at the garage door next to the entrance (near ski ergs) & will go the the 2nd tree before the “Marcor” sign.

Assistance
a) GHD Glute Ham Raises – 3×12-15
b) One Arm DB Press – 4×10 (each arm)
c) GHD Sit-ups – 4×25 (sub: weighted Ab Mat Sit-ups)

5/1/2018 – WOD

Strength
a) Deadlift –  10×1 @ 75-95% (If you feel good or don’t have a max find a new PR)
—use a little heavier than last week
b) DB Bench Press – 4×10 (heavy for 10 reps)

Conditioning
16 Min AMRAP
40/30 Cal Row
20 Push Jerks 135/95#
2 Rope Climbs 20ft or 3 Pegboard Ascents

WOD Notes: TD = 3-4 rd. PJ should be less than 50% of PJ max (you should be able to do them in 1-2 sets max). RC Scale = 8 reps of pulling KB up to the top of the rope pulley system while sitting down (should feel challenging by the end).

Assistance
Hollow Rocks – 10 sets: 20 on / 10 off
—Rx+ = Banded Hollow Rocks (20 on / 20 off)

4/30/2018 – WOD

Strength
Every 3 minutes for 4 sets:
5 Back Squats @ 80-85%
10 One Arm High Pulls (each arm)

Conditioning (Compare to 6/12/2017)
100 Bar Facing Burpees For Time (18 min cap)
*Do 6 Front Rack Lunges 165/105# at the top of every min

WOD Notes: TD = 12-18 min. The WOD starts with 6 lunges. You may do reverse lunges if you want. Use about 55% of 1RM FS (should feel moderately heavy). Averaging 6 burpees each min will get you under the time cap including the lunges.

Assistance
a) Strict Chin-ups (wide-grip) – 4×10 (accumulate 40 reps) or 15 negatives ( 5 sec count down)
b) Weighted Plank: 5 sets: 1 min on / 1 min off (same weight as last wk)

4/29/2018 – WOD

Open Gym: 1-4pm

4/28/2018 – WOD

***Rage closes at 12pm today***

Conditioning
Complete For Time (with a partner)
120/100 Cal Bike (80/50 assault)
150 Double Unders
80 Hang Power Snatches 115/75#
150 Double Unders
80 Thrusters 115/75#
150 Double Unders
30 Dball Over Shoulder 150/100#
150 Double Unders
120/100 Cal Bike (80/50 assault)

WOD Notes: TD = 20-30 min. Do not move the bikes out, since we will need the floor space. You may work at the same time for the DU. DU scale = 2 min worth of dubs or 250 singles. You may break up the work anyway you’d like. You should be sprinting the bike!

4/27/2018 – WOD

Strength
Every 3 minutes for 4 sets:
6 Back Squats @ 77-82%
3-7 Muscle-ups (Bar or Ring) – Sub: 10-12 Ring Rows + 10-12 Push-ups
—Use a little more weight & try to do 1 more MU than last wk.

Conditioning
Make-up/Skill Day!

Assistance
a) Core: 5 sets – 30 sec russian twists + 30 sec of v-ups
—rest 60 sec between sets
b) Dball Bear Hug March (with band) – 4×60 sec

4/26/2018 – WOD

Strength
Every 2 minutes for 6 sets:
12 Burpees + 2 Clean n Jerk (1st pwr / 2nd full) @ 82-85%
—Scale back the burpees to 10 if you can’t complete 12 in under 50 sec. Heavier than last wk.

Conditioning
15 Min AMRAP
14 One Arm DB Jerks (7R + 7L) 70/45#
7 Strict Pull-ups
150m Sled Drag 90/45#

WOD Notes: TD = 4-5 rd. You may push press DB if necessary, but it shouldn’t be so light to where you can strict press them. If you can’t do an unassisted PU, use a band that will challenge you for 7 reps each round. The sled drag (to the marcor sign) should be heavier than last wk, which you should be able to jog slow/walk fast with it.

Assistance
L-Sit/tuck (Pegboard) – 6 Sets: 30 sec on / 60 sec off

4/25/2018 – WOD

Strength
Every 2 min for 6 sets:
15/12 Cal Bike + 3 Snatches (full) @ 80%+
—Use a little heavier than last wk. Bike should take 25-30 sec.

Conditioning (21 min cap)
10 Rounds For Time
10 T2B
10 Wall Balls 30/20# to 10/9ft
10/8 Cal Row

WOD Notes: TD = 14-20 min. T2B scale = 5-8 (quick singles). WB should be unbroken every round, but use a heavier ball if possible. Transitions are key in this WOD, so make them fast!!

Assistance
a) GHD Back Extensions – 3×15 (hold barbell behind head)
b) DB Shoulder Press – 4×10 (heavy)
c) Abmat Sit-ups – 10 Rounds of Tabata

4/24/2018 – WOD

Strength
a) Deadlift –  7×2 @ 80-87% (no touch no go & lower under control)
—use a little heavier than last week
b) DB Bench Press – 5×7 (heavier than last wk)

Conditioning
1 Min AMRAP x 20 Rounds (with a partner)
5 Clean n Jerk 135/95#
Max Cal Ski

WOD Notes: TD = 200-300 cals. Score = total cals. Each athlete will do 10 rounds of 1 min on / 1 min off. DO NOT reset monitor between rounds. Clean n Jerks should be touch n go each round if possible or very quick singles. You should have at least 35 sec each round on the ski erg where you should give 90%+ effort!

Assistance
Banded Hollow Rocks – 10 sets: 20 on / 20 off

4/23/2018 – WOD

Strength
Every 3 minutes for 4 sets:
6 Back Squats @ 75-80%
8 One Arm High Pulls (each arm – slow tempo on the way down)

Conditioning
For Time
800m Run
30 KB Swings 70/53#
30 Burpee Box Jump Over 30/24″
150m One Arm Farmers Carry 70/53# (75m each arm)
30 Burpee Box Jump Over 30/24″
30 KB Swings 70/53#
800m Run

WOD Notes: TD = 15-20 min. For the BBJO, you may use your hands to assist getting over the box, since it should be a higher box than normal. KB swings should be done in 1-2 sets each round (outside). The 1-arm farmers carry is to the marcor sign & back into rage (switch arms at the halfway point).

Assistance
a) Strict Chin-ups (close-grip) – 4×10 (accumulate 40 reps) or 15 negatives ( 5 sec count down)
b) Weighted Plank: 8 sets: 45 on / 45 off (same weight as last wk)