Strength
Snatch – Build to a heavy double in 5 sets
—Start @ 75% & work up to 90%+. You may drop bar between reps.
Conditioning
4 Rounds For Time
10 Strict HSPU 3″ deficit
1 Legless Rope Climb 20ft (sub: climb with legs)
400m Run
WOD Notes: TD = 10-15 minutes. Strict HSPU scale = kipping or use level surface. You may also do 3 wall climbs or 10 strict db presses. No stacking abmats to reduce range of motion. Legless scale = 1 lap sled pull with arms or 3 up/downs.
Strength
2 Cleans (full) + Jerk – 6 sets @ 70-85%
—You may drop the bar after first clean, but try to do 2nd clean within 10 seconds.
Conditioning
10 Rounds For Time
6 DB Snatches (alternating) 80/50#
12 Wall Balls 20/14#
30 Double Unders
WOD Notes: TD = 13-20 minutes. DB snatch weight is relatively light to where you can muscle snatch most of the reps. Wall balls should be UNBROKEN every round! Rx’d is 10ft for men & women (scale to 9ft if 10ft is too challenging to do unbroken!). DU scale = 50 singles.
Samples will be at Rage today. Please take one if you have an interest of buying some in the future.
Strength
Bench Press – Work up to a heavy single then, 5×5 (heavy)
Conditioning
2 Rounds For Time
30 Push Jerk 155/105#
40 T2B
50 Cal Row
WOD Notes: TD = 11-18 minutes. PJ = 55% of 1RM (should be able to do them in 2-3 sets each round). If you aren’t proficient at T2B (40 in a row will take too long), you may partition the entire WOD into 4 Rounds of: 15 PJ / 20 T2B / 25 Cal Row. Majority of athletes should do the WOD this way, unless you’re really proficient with T2B to where you can link 20+ in a row. T2B scale = same # of reps of hanging knee raises or sit-ups. Large classes may use Air Dyne instead of rower.
Strength
Back Squat – 6×3 @ 80-87%
—Use a little heavier than last week
Conditioning
15 Min AMRAP
6 Hang Power Cleans 185/125#
8 Front Rack Lunges 185/125#
10 GI Janes
WOD Notes: TD = 4-6 rounds. Use around 65% of HPC max. All 14 barbell reps should be unbroken if possible. If you break it up, make sure to do 5 HPC, rest 10-15 seconds, then do the remainder of reps unbroken.
There will be a Lurong table set-up at Rage during the evening classes.
Open Gym: 12-3pm
Conditioning
25 Min AMRAP
15 Overhead Squats 135/95#
10 (T2B + Pull-up complex)
20 Burpees
600m Run
WOD Notes: TD = 4-6 Rounds. OHS weight is 45% of 1RM. You may sub front squats instead of OHS if mobility is limited. 1 rep = 1 T2B + 1 pull-up (for the complex). You may kip both movements. If you can’t do a T2B or pull-up you will do 15 sit-ups + 10 ring rows or 10 jumping pull-ups. 600m run is to the sewer as you go around the turn.
Reminder: Today at 10am, the winner of the Nano 6 challenge will be announced. In addition, there will be prizes for 5th, 4th, 3rd, 2nd as well (one of them is case of FitAid). If you don’t have plans, please try to be there for it! I hope you all took away something from this challenge and that it will motivate you to keep training hard! Also, Rage will open at 8am and will be Open Gym.
Strength
Front Squat – 5×4 @ 75-80%
Conditioning
8 Rounds (interval style)
1 Min Rounds of:
1 Lap Prowler Push (90ft) 400/245#
Amrap of Calories on Air Dyne
—Rest 2 minutes between rounds
***Score = total calories for all 8 rounds
WOD Notes: TD = 10-20 calories/round. Each round is ALL OUT!! Go heavier than you went last Friday since it’s less distance (one lap, but a little longer). One lap is 1.5 the length of Rage.
Strength
Snatch (full) – 7 reps @ 80-90%
Conditioning
15 Min AMRAP
70 Double Unders
8 Ring Muscle-ups (sub: 15 C2B Pull-ups + 15 HR Push-ups)
14 DB Snatches (alternating) 80/50#
100 meter Front Rack Carry w/ DB
WOD Notes: TD = 3+ rounds. DU scale = 100 singles. For MU, you may also do 15 GI Janes instead. Front rack carry is to the “Marcor Sign” and back. Make sure to drive elbows up & keep the DB racked high on shoulders.
Strength
Clean (full) n Jerk – 5 reps @ 80-90%
Conditioning
For Time
1 Rope Climb 20ft
10 Clusters 135/95#
30/25 Cal Row
2 Rope Climb 20ft
15 Clusters 135/95#
40/35 Cal Row
3 Rope Climbs 20ft
20 Clusters 135/95#
50/45 Cal Row
WOD Notes: TD = 17-25 minutes. Cluster = 55% of 1RM thruster. RC scale = climb to 15ft, 5 strict PU/RC, 7 ring rows/RC, or 1 lap sled pull/RC. This WOD will be a grueling mental test to stay on the barbell when you get to the 3rd round & push as hard as you can on the last 50 cal row!
Strength
Push Press – 4×7 (heavy)
—Start @ 80% for set 1. Go for a 7RM by the 2nd or 3rd set.
Conditioning
For Time:
2 Mile Sled Drag Relay w/ Partner 45/25#
—This will be the same format as the 5k row with partner from last week. Each person will do 4×400’s ALL OUT!
WOD Notes: TD = 14-24 minutes. The Sled drag will start from the middle garage door. Partner A will sprint with the sled to the 400m mark (while partner B does 25 hollow rocks) turnaround and tag partner B who must be waiting inside the gym. Whenever someone is resting they must do 25 hollow rocks, so when partner A is finished with sled drag, they must do 25 hollow rocks before partner b gets back. Each person will end up doing 100 hollow rocks total. Do your best to run the entire time with the sled since it should be light!
