Strength
a) Front Squat – Work up to a heavy single
b) One Arm Shoulder Press – 4×8 each arm (same as tues)
Conditioning
Make-up/Skill Day!
Assistance
a) L-Sit/tuck (pegboard) – 4 sets ME (rest as much needed between)
b) Sandbag Bear Hug Carry – 3 sets: Max distance each set inside Rage
Announcement
Tomorrow’s Schedule
8am-10am: Open Gym
10am: Class
11am-2pm: Open Gym
Summer Slam 2017 Rage Team – 4th place
Strength
Snatch – 15 min to work up to a heavy single
Conditioning
6 Rounds For Time
5 Power Snatches @ 75% PS
12 T2B
1 Rope Climb 20ft
—Rest 3 minutes when you finish then…
20 Tire Flips for Time
WOD Notes: TD = 9-15 min. T2B scale = 6 cal ski or 12 knee above hips. RC scale = 1 lap sled pull arms or 10 Ring Rows. You may partner up with someone for the tire flips.
Assistance
a) One Arm High Pulls – 4×8 each arm (same as mon)
b) Bench Press (barbell) – Heavy single, then 3×10 (heavy)
c) One Arm Farmers Carry – 3 sets: 30m each arm. Heavier than your 50m carry.
Strength
Clean n Jerk – 20 min to work up to a heavy single
Conditioning
For Time
15 Clusters 145/100#
800 Run
12 Clusters 145/100#
600m Run
9 Clusters 145/100#
400m Run
WOD Notes: TD = 11-17 min. Clusters (sq clean thruster) should be about 50% of your thruster max. It should feel heavy the last few reps of each set.
Assistance
a) Bulgarian Split Squats (use BB in front rack) – 4×6 each leg (55% of FS)
—rest 60 sec between legs
b) 15 Muscle-ups For Time and/or Bent-over DB Rows – 3×12 each arm (pause)
—Advanced do 20 MU For time.
Strength
a) Deadlift – 15 min to work up to a new 1RM OR 50 Reps for Time at 50% (Stamina)
—You may touch n go reps, but no excessive bouncing. Compare to 7 wks ago.
b) One Arm Shoulder Press– 4×6 each arm (heavier than last wk)
Conditioning (compare to 1/19/2016 & 7/6/2015)
1.a) 50 Cal Row For Time
—Rest 2 minutes
1.b) 25 Lateral Burpees Over Bar For Time
—Rest 2 minutes
2.a) 50 Cal Row For Time
—Rest 2 minutes
2.b) 25 Lateral Burpees Over Bar For Time
—Rest 2 minutes
3) For Time: 50 Cal Row + 25 Lateral Burpees Over Bar
—no rest between row/burpees
WOD Notes: TD = 1:20-3:00 For Row / 45 sec-90 sec for burpees / 3-4 minutes for part 3. For round #2, try to stay within 20 seconds of your first round for both the row/burpees. Round #3 is no rest between the 2 movements. You will record 5 separate times. Do your best to go 100% ALL OUT for each segment! Keep in mind, rowing for calories will favor the larger/taller athlete & burpees favors smaller/shorter athletes. Click on link above for previous results.
Assistance
a) Hollow Rocks – Tabata (10 Rounds)
b) Single Leg RDL (use BB) – 3×10 each leg (use 30% of DL)
Strength
a) Back Squat – 20 Min To Work up to a new 1RM
—Stamina = 50 Back squats for Time at 50% of 1RM (compare time to 7 wks ago).
b) One Arm High Pull – 4×6 each arm (5# heavier than last wk)
Conditioning
15 Min AMRAP
15 Wall Balls 30/20# To 10/9.5ft
20/17 Cal AD Bike (12/8 Assault)
15 KB Swings 70/53#
WOD Notes: TD = 4-6 rd. WB should be heavier than normal and be unbroken every round! Larger classes will stagger 1 min behind. Make sure to partner up with someone that’s similar height and you will share a bike with that person.
Assistance
a) Weighted Plank – 10 sets: 30 on / 30 off (heavier than last wk)
b) C2B Pull-ups (wide grip) – Accumulate 50 reps or 4×5 Neg if you can’t do PU
—Use weight if you can do more than 8 strict with no weight
***Open Gym: 8am & 9am + Class at 10am***
Conditioning
For Time
1 Mile Run
50 Overhead Squats 135/95#
75 Burpee Box Jump Overs 24/20″
WOD Notes: TD = 15-21 min. OHS should be 50% of 1RM (should be able to do all 50 reps in 3-4 sets). If OH mobility is limited, do front squats instead.
Assistance
a) Snatch Grip RDL – 5×5 @ 120% of Snatch
b) One Arm OH Carry – 3 sets: 50m each arm. Heavier than your 75m carry.
Strength
a) Back Squat – 1×5 @ 65%, 1×5 @ 75% 2×2 @ 85%, 1×2 @ 95%, 1×1 @ 100%
—Stamina = 50 Back squats for Time at 66% of 1RM (little heavier than mon).
b) One Arm Shoulder Press – 3×12 each arm (same as mon)
Conditioning
Make-up/Skill Day!
Assistance
a) L-Sit/tuck (pegboard) – 3 sets ME (rest as much needed between)
b) Sandbag Bear Hug Carry – 100m x 3 sets (heavy)
—Do not drop bag outside
Announcement
Saturday Schedule
*8am-10am = Open Gym
*10am-11am = Class
—Rage will close at 11:30am!
Strength
Power Snatch + Full Snatch – 1 set every 1:15 for 7 sets
—Go as heavy as PS allows. Start @ 75% of PS.
Conditioning
For Time
200m Sled Drag 45/25#
10 C2B Pull-ups
30/20 Cal Bike (18/12 Assault)
250m Sled Drag 45/25#
15 C2B Pull-ups
50/40 Cal Bike (30/20 Assault)
400m Sled Drag 45/25#
20 C2B Pull-ups
70/60 Cal Bike (40/30 Assault)
WOD Notes: TD = 14-20 min. The sled drag should feel light to where you can jog the majority of each round. Rx+ = 15/20/25 PU by round. The 200m mark is the curb to the first parking lot entrance up the street. C2B Scale = chin over bar, ring rows, or banded pu.
Assistance
a) One Arm High Pulls – 3×12 each arm (same as mon)
b) Bench Press (barbell) – 5×6 @ (80%)
c) One Arm Farmers Carry – 3 sets: 50m each arm. Heavier than your 75m carry.
Strength
2 Hang Clean (full) + 1 Split Jerk – 1 set every 90 sec for 7 sets
—start @ 75% & work up to a heavy complex
Conditioning
4 Min AMRAP (3 sets)
2 Rope Climbs (1 Legless 15ft + 1 w/ legs 20ft)
8 Hang Clean n Jerks @ 60% of CnJ
*Max Cals on Rower with time remaining in 4 min amrap
—Rest 3 min between rounds & repeat 2 more times.
WOD Notes: TD = 25-50 cal/rd. Record total cals for all 3 rounds. RC scale = climb 15/12ft with legs for both reps or 2 up/downs + 1 lap sled pull. The 8 HCnJ should be done in 1-2 sets & feel difficult by the 8th rep. You should have about 2 minutes to row all out each round!
Assistance
a) Bulgarian Split Squats (use BB in front rack) – 3×10 each leg (45% of FS)
—rest 60 sec between legs
b) Bent-over DB Rows – 3×10 each arm
—Pause at the top of each rep
