Strength
Push Press – Work up to a heavy single, then 5×5 @ 80%
Conditioning
12 Min AMRAP
5 Strict C2B Pull-ups
7 Hang Power Cleans 165/105#
9 Burpee Box Jump Overs 24/20″
Midline (Day 15)
Hollow Rock – 4 Rounds: 40 sec on / 20 sec off
WOD Notes: TD = 5-7 rounds. HPC = 60% (should be able to link all 7 every round). You may scale strict c2b to strict chin over bar or 10 ring rows.
TJ – 245# push press
Strength
Back Squat – Work up to 90%, 1×20 @ 75-76%
—Use a little heavier than last Friday
Conditioni
4 Rounds For Time
12 DB Snatches (alternating) 80/50#
12 DB Goblet Squats 80/50#
12 DB Front Rack Lunges 80/50#
400m Run
Midline (Day 14)
8×30 sec weighted plank (155/90#)
—heavier than last week. Rest 90 sec
WOD Notes: TD = 12-17 minutes. You need only 1 DB for the entire WOD. Try to go right from the goblet squats to the lunges without putting the DB down.
Open Gym: 1-4pm
Conditioning
2 Rounds (interval style)
60 Wall Balls 30/20# to 10ft
1 Legless Rope Climb 18ft
40 Burpees
1 Legless Rope Climb 18ft
20 T2B
1 Legless Rope Climb 18ft
400m Run
—Rest 5 minutes
WOD Notes: TD = 8-14 minutes/round. Each round is 100% all out! Do not save energy for the 2nd round. If your 2nd round is faster than the first that means you paced it too much! Legless scale = climb with legs, 6-8 strict pu, or 10 ring rows. T2b scale = 20 hips above knees / 10 cal ski erg.
Midline (Day 13)
4×45 sec GHD Sit-up Hold (use weight 53/35#)
—rest 60 sec between rounds
Strength
Back Squat – Work up to 90%, then 1×20 @ 74-75%
—Use a little heavier than Monday
Conditioning
Make-Up/Skill Day!
Midline – Day 12
L-Sit (paralletes) or Tuck Hold – 8×20 sec
—Rest 60 sec between
Strength
2 touch n go snatches – 5 sets @ 80-90%
—You may drop bar after 1st rep if you don’t feel comfortable hanging on
Conditioning
12 Min AMRAP
3 Strict Ring Muscle-Ups
6 Power Snatches @ 70%
40 Double Unders
Midline (Day 11)
Side Plank – 6×45 sec (70/40# on hip)
—heavier than last week. Rest 90 sec. 3 sets each side.
WOD Notes: TD = 5-7 rounds. Strict MU scale = kipping mu or 5 strict c2b / 5 strict push-ups or dips. DU scale = 80 singles.
Strength
2 Rep Touch n Go Clean – 5 sets @ 80-90%
—Start @ 80% & work up to a heavy 2RM. You may drop between reps if you don’t feel comfortable hanging on.
Conditioning
5 Rounds For Time
4 Clusters @ 80%
400m Run
Midline (Day 10)
4×25 Ab Mat Weighted Sit-ups (55/30# heavier than last wk)
WOD Notes: TD = 13-18 minutes. Use 80% of your push press or thruster for the WOD (should be able to do 4 singles in about a minute each round). Run should be paced each round except for the last, which should be all out!
Strength
1 Split Jerk (pause at bottom of dip for 2 sec) + 1 Split Jerk (normal) – 5 sets @ 80-90%
—Work up to a heavy 1RM at the end if reps feel good. Use a rack.
Conditioning
4 Rounds (interval style)
8 Bench Press @ 70%
20 Slam Ball 50/35#
30 Cal Row
—Rest 2 minutes between rounds
Midline (Day 9)
Hollow Rock – 6 Rounds of 30 sec on / 15 sec off
WOD Notes: TD = 2-3:30 minutes. Make sure to partner up with someone who has a similar bench max. Each round is 95%+ effort, so do not hold back especially on the row. Make sure to get fingers under ball during each slam. Record 4 separate times on the whiteboard
Strength
Back Squat – Work up to 90% for a single, 1×20 @ 73-74%
—Use a little more than last Friday
Conditioning
For Time
40 KB Swings 70/53#
25 GI Janes
600m Sled Drag 90/45#
25 GI Janes
40 KB Swings 70/53#
Midline – Day 8
6×45 sec weighted plank (110/50#)
—heavier than last week, rest 90 sec.
WOD Notes: TD = 13-19 minutes. If you don’t have unassisted pull-ups you can do 25 burpees/25 ring rows each round instead of Gi janes. 600m = sewer drain around the turn and back to Rage.
