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11/6/2024 – WOD

Strength
a) Deadlift – 5×4 @ 75-80% (no touch n go) – heavier than last wk
b) DB Bench Press – 5×7 (heavier than last wk)
—Superset a/b every 3:30. Lower bar under control & pull from a dead stop for part (a). Partner up with someone for the DL to save time.

Conditioning
5 RFT
20/16 Cal Ski
12 C2B Pull-ups  (RX+ = 15 C2B or 6 Bar MU)
100 Yard SandBag Carry 150/115#

WOD Notes: Goal is 14-18 minutes. The sandbag carry is bearhug out to the far curb & on the shoulder back inside. C2B sub = chin over bar pu, banded pu, or lat pulldown with pulley. 

Assistance
a) EZ Bar Skull Crushers – 4×10 (heavy – slow eccentric)
b) GHD Sit-ups – 5×20 — rest 45 sec between

11/5/2024 – WOD

Strength
a) 4 Push Press + 4 Push Jerks x 5 Sets @ 75-80% of PP
b) GHR (4×8-12) or Hamstring Sliders (4×15-18)
—Superset a/b every 3:30

Conditioning
10 RFT
3 Power Clean 205/135#   (RX+ = 225/155#)
7 Burpees (no jump)
30 Double Unders

WOD Notes: Goal is 12-16 minutes. PC = 75% of 1RM (shouldn’t feel super light – it’s only 3 reps). You don’t have to jump on burpees, but make sure feet are under you when you stand. DU sub = 15-20 DU, 50 singles, or 60ft versa.

Assistance
a) DB Lateral Raises – 4×12 (pause + slow eccentric)
b) Hollow Rocks – 40 Sec on / 40 Sec off x 8 Sets

11/4/2024 – WOD

Strength
a) Back Squat – 5×4 @ 80-82% (heavier than last wk)
b) DB Pull-over (2 DB’s) – 4×12
—Superset a/b every 3:30. 4th rep for part (a) & 12th rep for part (b) should almost feel like you’re failing!!

Conditioning
12 Min AMRAP
Row For Total Calories
***Every 2 Minutes x 5 sets (starting at 0:00), do 18 Wall Balls 30/20# to 10/9.5ft

WOD Notes: Goal is to get 100/80+ cals total! The last round of Wall Balls is at the 8 min mark. You should be able to have at least 60 sec to row each round. You will have more time at the end of the WOD to accumulate cals on the rower. Try to go unbroken on the WB each set! Rowers will be set up near the rig to limit transition time.

Assistance
a) Weighted Plank – 40 Sec on / 40 Sec off x 8 Rounds
b) One Arm High Pulls – 4×12 each arm

REMINDER: 2nd Annual Spring Mount Ruck is this Saturday 11/9 @ 8am! Sign-up is on the class sign-up sheet! RX weights will be 40/25# (2 DB’s). If you have a pair of DB’s please bring them with your backpack!

11/2/2024 – WOD

Conditioning
3 RFT w/ Partner
400m Sled Drag 135/90#
50 T2B
50 Double Dutch Burpees
30 Power Snatches (increase by rd)

WOD Notes: Goal is sub 40 minutes. T2B sub = T2R, GHD SU, weighted SU, or leg raises. Burpees will be done at the same time. PS = M: 115/135/155#, F: 75/95/105#. Try to pick a weight for the sled where you can alternate between jogging/walking (you should not be walking the whole thing).

Announcement
2nd Annual Spring Mount Ruck is Saturday 11/9 @ 8am. An email was sent out with some of the details. Please let me know if you didn’t get it! Donations are welcomed, which will go to a Local Vet. If you have a pair of light DB’s please bring them with you in your backpack. 

10/31/2024 – Happy Halloween!

Strength
a) Hang Cluster – 5×2, 5×1 (work up to a heavy double & single)
b) 30 Sec Hollow Rocks x 8 sets (advanced = hold 5-15# plate OH)
—Superset a/b every 2 minutes. The last 2 singles will be stand alone with no part (b).

Conditioning
1-10 Reps of:
DB Thrusters 50/35#
C2B Pull-ups
***Run 100m after each round

WOD Notes: Goal is 11-15 minutes. Thrusters should be unbroken every round if possible. C2B sub = chin over bar or banded. You may have to break up the pull-ups after round 5-6. 

Assistance
a) L-Sit/Tuck – 6×45 Sec (2 Min rest between)
b) BB Bent-over Rows (supinated) – 4×10

10/30/2024 – WOD

Strength
a) Deadlift – 5×5 @ 75-80% (no touch n go) – heavier than last wk
b) DB Bench Press – 5×8 (heavier than last wk)
—Superset a/b every 3:30. Lower bar under control & pull from a dead stop for part (a). Partner up with someone for the DL to save time.

Conditioning
8 RFT
3 Wall Walks (RX+ = 4)
5 Dball/Bag Over Shoulder 125/90#
15/12 Cal Ski

WOD Notes: Goal is 15-20 minutes. WW sub = 2 Wall Walks or 24-30 Shoulder Taps. Dball/bag should be a little lighter than normal so you can go through the 5 reps quick. 

Assistance
a) EZ Bar Skull Crushers – 4×12 (heavy – slow eccentric)
b) GHD Sit-ups – 8×15 —rest 45 sec between

10/29/2024 – WOD

Strength
a) 5 Push Press + 5 Push Jerks x 5 Sets @ 70-75% of PP
b) GHR (4×8-12) or Hamstring Sliders (4×15-18)
—Superset a/b every 3:30

Conditioning
18 Min AMRAP w/ Partner (interval style)
3 Clean n Jerk (increase 10/5# every 2 rds)
12/10 Cal Row

WOD Notes: Goal is to get 9+ rounds each. Start @ 65% of CnJ & increase every 2 rounds per person. RX starting weights would be 185/125#. SPRINT the row each round since you have built in rest!

Assistance
a) DB Lateral Raises – 4×12 (pause + slow eccentric)
b) Hollow Rocks – 60 Sec on / 60 Sec off x 5 Sets

10/28/2024 – WOD

Strength
a) Back Squat – 5×5 @ 80% (heavier than last wk)
b) DB Pull-over (1 DB) – 5×10
—Superset a/b every 3:30

Conditioning
For Time
40/32 Cal Bike
150 Double Unders
40 Devil Press 45/30#
150 Double Unders
40/32 Cal Bike

WOD Notes: Goal is 14-18 minutes. DU sub = 75-100 DU, 2x singles, or 300ft versa. DP should feel a little lighter, since I want you to be able to move through the 40 reps slow/consistently.

Assistance
a) Weighted Plank – 60 Sec on / 60 Sec off x 5 Rounds
b) One Arm High Pulls – 4×12 each arm

REMINDER
Breast Cancer Fundraiser is Friday November 1st! It starts off with Ladies WOD from 5:30-6:30pm. Happy Hour & Raffles will start at 6:30pm. All are welcome so invite anyone & everyone! 
Raffles include:
1 Month Free Rage Membership
Brothers Kershner    Java’s Brewing
Blossom Cafe         KI Design
Fishing Charter     Lowe’s
Flawless Beauty     Marissa Przegon Photography
Floral & Hardy     Scoop Happy
Grand Fromage    Sherwin Williams
Grubes Firewood & Delivery     Skippack Sweet Spot
Hazel Mac    Stable 12
In Touch Massage    Style Krafters
Italian Market     Sweet Aloha
Raw Replenish     Time Out
Twin Ponds Golf     Well Fed
****And many more!!
—There will be food from Collegeville Italian Bakery & some treats. It’s also BYO.

10/26/2024 – WOD

Conditioning
4 RFT w/ Partner
60/50 Cal Row
14 Wall Walks  (RX+ = 18)
6 (5 Hang Power Cleans + 6 FR Lunges) -increase by rd

WOD Notes: Goal is sub 40 minutes. You may break up the work as needed. WW sub = 4-6 rd, 10 shoulder taps/WW, or 3 burpees/WW. RX weights = M: 155/165/175/205#, F: 105/110/115/135#. Try to make a big jump from round 3 to 4 at the end if possible. 

10/24/2024 – WOD

Strength
a) Deadlift – 5×6 @ 75-80% (no touch n go)
b) DB Bench Press – 5×10 (heavy)
—Superset a/b every 3:30. Lower bar under control & pull from a dead stop for part (a). Partner up with someone for the DL to save time.

Conditioning
18 Min AMRAP – Max Cal Ski w/ Partner
ODD Rounds = 100 Yard Farmers Carry (heavy)
EVEN Rounds = 15 Box Jump Overs 30/24″ (high box)
***Score = Total cals between you & partner (do not reset monitors)

WOD Notes: At 3.2.1 Rage, Partner A will Ski, while Partner B does the Farmers Carry (far curb across the street & back). Once they get back, you will switch. The next round partner B will do 15 BJO & then go to ski when finished. Pattern for Partner A = Ski, FC, Ski, BJO. Repeat until 18 minutes is up. Plan on doing around 4 rounds of that sequence. FC = 70/53# KB (you may use DB’s too – please don’t drop rubber DB outside!

Assistance
a) L-Sit/Tuck – 8×30 Sec (90 Sec rest between)
b) DB Lateral Raise + Front Raise – 4×10 (1 Lateral + 1 front = 1 rep)