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11/1/2016 – WOD

Strength
Bench Press – 5×5 @ 82%

Conditioning
12 Min AMRAP
8 Ring Muscle-ups (sub: 15 C2B Pull-ups)
12 Hang Power Cleans 185/125#
30/25 Cal Row

WOD Notes: TD = 3-4 rounds. HPC = 65% (should be able to do them in 1-2 sets). Girls will row 25 cals. C2b Scale = 8-12 reps, chin over bar pu, or 15 ring rows.

Assistance Work (Day 1)
4×6 Romanian Deadlifts @ 65%
—Rep starts from the top of the DL. Shave legs the entire time & bar should remain off the floor as you lower each rep.

Ragers,
I will be programming Accessory work everyday for the month of November. The focus will be on strengthening the posterior chain (glutes, hamstrings, low back, & core). We do a lot of squatting which mainly works the anterior chain (quads), so it’s time to get our backsides stronger as well! The assistance exercise that is programmed that day will be discussed at the beginning of class. We will be utilizing the GHD a lot as well. Everyone is encouraged to participate!

10/31/2016 – Happy Halloween

Strength
Back Squat – 5×5 @ 75-85%

Conditioning (compare to 10/19/2015)
4 Rounds (interval style)
20 Thrusters 115/75#
20 Lateral Burpees over Bar
—Rest 3 minutes between rounds

WOD Notes: TD = 1-2 minutes / round. Each round is 100% effort, so DO NOT save energy for the later rounds. You should be able to thrusters unbroken every round with relative ease, except for the 3rd or 4th round.

***COSTUMES ARE ENCOURAGED***

Jay

10/30/2016 – WOD 

Closed

10/29/2016 – WOD

Conditioning 
10 Rounds For Time
10 DB Snatches (alternating) 70/45#
10 Burpees
10 Wall Balls 30/20# To 10/9ft Target

WOD Notes: TD = 17-23 min. DB snatches should be light to where you can muscle snatch them and wall balls should be a little heavier.

***Rage will be open at 8am today***

10/28/2016 – WOD

Strength
Front Squat – 1×10 (70%), 1×8 (75%), 1×6 (80%), 1×4 (85%), 1×2 (90%+)

Conditioning
Make-up/Skill Day!

10/27/2016 – WOD

Strength
Quickly work up to a max muscle snatch, then do 5×2 (full snatch) @ 80-85%
—Touch n go is preferred, but you can drop after first rep if you want

Conditioning
5 Rounds For Time
3 Power Snatches 155/105#
3 Squat Snatches 155/105#
10 Front Rack Lunges 155/105#
12 C2B Pull-ups or 6 Muscle-ups (Ring or Bar)

WOD Notes: TD = 11-17 min. Use around 60-65% of max snatch in the WOD. If you lack mobility to sq snatch you may power snatch all 6 reps. You may kip the pull-ups & scale to chin over bar if necessary.

10/26/2016 – WOD

Strength
Power Clean + Full Clean + Hang Sq Clean + Push Jerk + Split Jerk – 4 sets
—start @ 75% of CnJ max & work up to a max for this complex. You may not drop the bar!

Conditioning
6 Rounds For Time
1 Rope Climb 20ft
5 Clean n Jerk 185/125#
40 Double Unders

WOD Notes: TD = 10-16 min. RC scale = climb to 15ft, 8 ring rows, or 8 cal ski erg. CnJ weight = 60% of 1RM (should be able to do fairly quick singles throughout the WOD). DU scale = 20 singles or 80 singles.

10/25/2016 – WOD

Strength
Bench Press – 1×2 (90%), 1×4 (85%), 1×6 (80%), 1×8 (75%), 1×10 (70%)
—Work up to 90% first. This is reverse order from yesterday’s rep scheme for squats.

Conditioning
4 Rounds For Time
15 Thrusters 125/85#
15 T2B
400m Run

WOD Notes: TD = 12-18 minutes. Thrusters should be unbroken every round and get challenging by the 3rd round (use around 55% of thruster/push press max).

10/24/2016 – WOD

Strength
Back Squat – 1×10 (70%), 1×8 (75%), 1×6 (80%), 1s4 (85%), 1×2 (90%+)

Conditioning (compare to 12/21/2015)
27-21-15-9
Burpee Box Jump Over 24/20″
Row (calories)

WOD Notes: TD = 8-14 minutes. Click the link above to see what your time was. Approach this WOD as a controlled sprint!

10/23/2016 – WOD 

Open Gym: 11-1pm