Blog

5/8/2017 – WOD

Strength
Back Squat – 20 min to work up to a heavy single

Conditioning (20 min cap)
150 Wall Balls For Time (30/20# To 10/9ft)
*Top of every minute you must do 4 Burpee Box Jump Overs 24/20″

WOD Notes: TD = 12-20 min. The WOD starts with 4 BBJO. Approach this as a 4 BBJO/10 WB EMOM. Choose a ball to where you can consistently do 10 reps in every 1 min window. Keep in mind that 4 BBJO will take 15-25 seconds. No step-up and overs allowed, so choose a lower box if necessary so that you can jump.

Assistance
a) Accumulate 40 Strict Pull-ups in least amount of sets/time (with weight)
—Advanced = C2B. Scale = Do 25 negative PU (start at top of pull-up. Lower to the bottom of PU in 5-7 sec).
b) Plank (weighted) – 30 on / 30 off for 10 sets
—Make sure to load weight towards lower back/glutes. Heavier than last wk!

Announcement: An 8am class has been added to the Saturday Schedule starting this week!

Ryne – 285# PR!

5/7/2017 – WOD

Open Gym: 12-3pm

5/6/2017 – WOD

Conditioning
For Time
Buy In: Run 800m
Then: 3 Rounds For Time
90 Double Unders
12 Power Snatches 135/95#
20 GI Janes
Buy Out: Run 800m

WOD Notes: TD = 18-25 min. DU scale = 45 DU or 150 singles. PS weight = 60% of PS. GI Jane scale = 20 burpees + 20 ring rows.

Assistance
a) Tabata (10 rounds) Weighted Abmat Sit-ups
b) Lat Pulldown: 4×15
—Loop a band around high pull-up bar & slide pvc pipe through.

5/5/2017 – WOD

Strength
Front Squat – 1×5 @ 75%, 1×5 @ 90%, 2×2 @ 95%, 1×1 @ 100%

Conditioning
Make-up/Skill Day!

Assistance
a) Bulgarian Split Squats – 3×8 (each leg) @ 45-50% of FS
—Hold a barbell in the front rack or KB in your hands. Elevate back leg on a bench.
b) Overhead Yoke Carry 4x60ft @ 100-110% of Jerk
—Do DB single arm OH carry if empty yoke is too heavy.
c) Hanging L-Sit (or tuck) Hold (use pegboard) – Accumulate 2 minutes

Reminder: “Girls night” starts tonight after open gym at 6pm. No guys are allowed!

5/4/2017 – WOD

Strength
Snatch (full) – 15 min to work up to a heavy single

Conditioning
For Time
50 Wall Balls 20/14# to 10ft
2o DB Burpee Ground to OH 45/35#
600m Sled Drag 45/25#
20 DB Burpee Ground to OH 45/35#
50 Wall Balls 20/14# to 10ft

WOD Notes: TD = 13-19 min. You should be able to do the 50 wall balls in less than 4 sets at the beginning & end of WOD. You should be able to maintain a slow jog with the sled, since it should be light.

Assistance
a) DB Bench Press – 4×8 (heavy)
b) GHD Hip Extensions (weighted) – 3×12
—hold barbell behind head & pull bar back while pinching shoulder blades together

4pm class getting scap jacked using the crossover symmetry!

5/3/2017 – WOD

Strength
15 min to work up to a heavy clean (full)

Conditioning
3 Min Clock (4 rounds total)
10 Power Clean @ 75%
***Row for Max Cals with remaining time in 3 minutes.
—Rest 3 minutes between rounds

WOD Notes: TD = 30-50 cals each round. The row should be 95%+ effort, so do not hold back! The PC should feel fairly heavy for 10 reps. The 10 reps should take you around 60-70 sec. Record score as total calories rowed.

Assistance
a) DB Bent Over Rows – 4×8 (each arm)
—Pause at the top of each rep for 1 sec
b) Front Rack Yoke Carry – 4x60ft (heavy)
—Should be 110-120% of max FS

5/2/2017 – WOD

Strength
Split Jerk (use rack) – 10 Min EMOM
—Min 1-5 do 2 reps @ 80-85%. Min 6-10 do 1 rep @ 90-95%

Conditioning
12 Min AMRAP
3 Dball Over Shoulder 150/100#
6 Thrusters 115/75#
9 T2B

WOD Notes: TD = 7-10 rounds. Thrusters should be light & unbroken, but a little heavier than Open WOD 17.5. T2B scale = 9 knee above hips or 9 hollow rocks.

Assistance
a) Romanian Deadlifts (RDL) – 4×8 @ 65% of 1RM DL
—Use straps. First rep starts at the top of the DL.
b) DB Shoulder Presses – 4×8 (heavy)
c) Hollow Rocks – 10 Rounds of Tabata

5/1/2017 – WOD

Strength
Back Squat – 1×5 @ 75%, 1×5 @ 90%, 2×2 @ 95%, 1×1 @ 100%

Conditioning
Hero WOD – “Sisson”
20 Min AMRAP
1 Rope Climb 15ft
5 Burpees
200m Run
***If you’ve got a 20-lb. vest or body armor, wear it.

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan. Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

Assistance
a) Accumulate 30 Strict Pull-ups in least amount of sets/time (with weight)
—Advanced = C2B. Scale = Do 20 negative PU (start at top of pull-up. Lower to the bottom of PU in 5-7 sec).
b) Plank (weighted) – 30 on / 30 off for 8 sets
—Make sure to load weight towards lower back/glutes

WOD Notes: TD = 7-12 rounds. RC scale = climb to 12ft or 2 up/downs. The run is to the “Marcor Sign” and back into Rage.

Claire – 170# Back squat!

4/30/2017 – WOD

Open Gym: 11-2pm

Like a glove!

4/29/2017 – WOD

Conditioning
3 Rounds For Time
40 Wall Balls 20/14# To 10ft
30 KB Swings 53/35#
20 C2B Pull-ups
10 Back Rack Lunges (reverse) 225/155#

WOD Notes: TD = 15-21 min. WB & KB should be light, since I want you to move quickly through those movements. The lunges should feel heavy, but 10 in a row should be manageable (57-60% of 1RM back squat). If you don’t feel comfortable cleaning it and getting it behind your neck, you may just do front rack lunges with same % of FS max. C2B scale = chin over bar, ring rows, or assisted chin over bar.

Announcement: During the month of May, I’m going to be programming a lot of extra assistance/skill work that you can do either before or after the classes. I encourage everyone to follow as much of it as you can. The focus will be on strengthening the upper body through strict pushing/pulling movements. There’s a strong emphasis at Rage on developing the lower body through squatting and sometimes not enough on the upper body. Kipping will be minimized the month of May, in which I will not program any kipping pull-ups/hspu. It’s time to develop a strong & healthy shoulder girdle. Strengthening the posterior chain (low back, glutes, hamstrings) & core will also be a focus.