Strength
Back Squat – 1×5@65%, 1×5@75%, 2×2@85%, 1×2@95%, 1×1@100% (week 6)
—Then unrack your goal weight for 15-20 sec. If you feel strong, go for a new PR, if not wait until Monday.
Conditioning
Make-up/Skill Day!
Reminder: Gymnastic Skills Clinic #2 is this Sunday from 12-2pm. T2B & Rope Climbs will be covered. Cost = Free for Rage members, $10 for Non-Members.
Strength
Snatch (full) – 7×1 @ 75-95%
Conditioning
For Time
50 Wall Balls 30/20# To 10/9ft
25 DB Snatches (alternating) 70/45#
1000m Run
25 DB Snatches (alternating) 70/45#
50 Wall Balls 30/20# To 10/9ft
WOD Notes: TD = 13-19 min. Choose a WB where you can do sets of 10-15 reps at a time. Focus on good squats and hitting your targets! The run will be 4x250m (firehydrant and back 4x). If you running isn’t an option for you, you will Row 1000m or bike 1 mile. DB Snatches should be light!
Strength
Clean n Jerk – 5 reps @ 85-95%
—Work up to a little heavier than last week
Conditioning (20 min cap)
2 Rounds For Time
10 Ring Muscle-Ups
30 Push Jerks 145/100#
1000m Row
WOD Notes: TD = 13-20 min. You may do bar mu instead. MU scale (1) = 15 C2B + 10-15 dips. MU scale (2) = 20 Burpees + 20 jumping pull-ups. PJ weight should be less than 50%, so you should be able to get them done in 2 sets.
Strength
Bench Press – 7×2 @ 90% + 1 ME set at 65%
Conditioning
1-10 Reps of:
Deadlift 255/165#
GI Janes
WOD Notes: TD = 8-14 min. DL = 55% (should be fairly light). If you can’t get your chin over the bar on a GI Jane you may do Burpees + ring rows.
Henry
Strength
Back Squat – 1×5@65%, 1×5@75%, 2×2@85%, 1×2@95%, 1×1@100% (week 6)
—Then unrack your goal weight for 15-20 sec.
Conditioning
400 Double Unders For Time
***Top of every min do 6 Front Rack Lunges 205/135#
—rest 3 min when complete then
Tabata Air Dyne For Max Calories
WOD Notes: TD = 8-12 min (12 Min Cap) / 65-110 cal. WOD starts with the lunges. They should be heavy (60% of front squat). DU scale = 100-150 (only if you can do them fairly well) or 500 singles. If you are proficient at DU, approach this as an emom of 6 lunges + 50 DU.
Closed
Conditioning
For Time
3 Rope Climbs 20ft
15 Thrusters 155/105#
40 Bar Facing Burpees
2 Rope Climbs 20ft
12 Thrusters 155/105#
30 Bar Facing Burpees
1 Rope Climb 20ft
9 Thrusters 155/105#
20 Bar Facing Burpees
WOD Notes: 13-19 min. Thrusters should be heavier than normal. You should have to break them up into 2 sets each round. Rc scale = climb to 15ft or 5/4/3 up/downs by round.
Strength
Back Squat – 5×5 @ 90%
—use same weight as Monday
Conditioning
Make-up/Skill Day!
Strength
Snatch (full) – 2 every min for 8 min
—Start @ 80% & work up to 90% by the end
Conditioning
5 Rounds (interval style)
5 Power Snatch (unbroken) @ 75%+
12 C2B Pull-ups
25/20 Cal AD Bike
—rest 2 minutes between rounds
WOD Notes: TD = Less than 2 minutes each round. Power snatches should be touch n go, however if you don’t feel comfortable you may do quick singles. Weight should start to get challenging by the 5th rep each round. C2B scale = 12 chin over bar, 10 ring rows, or 10 knee assisted pull-ups. The bike should be an ALL OUT sprint!!! DO NOT hold back! Score = total time minus 8 minutes.
Strength (20 min running clock)
a) 10 minutes to work up to a max Cluster
b) Clean n Jerk – 5 reps @ 85-90%
Conditioning
5 Rounds For Time
25 Wall Balls 20/14# To 10ft/9ft Target
15 T2B
2x (3 DBall Over Shoulder 150/100# + 84ft Carry on Shoulder)
WOD Notes: TD = 12-18 min (20 min cap). Wall balls should be light and your reps should be legit! I need to see hip crease below knee on squat & you clearly hit your target. You should never get to a point where the throw feels like a 1 rep max. T2B scale = 15 knee raises or 20 hollow rocks. For the Dball, you will do 2 over the shoulder. On the 3rd one, you will leave it up on your shoulder and carry it 84ft (14 total mats). You will do this twice each round.
