Blog

8/12/2015 – WOD

Strength
Snatch – 10 sets (1 tempo snatch + 1 full snatch) @ 70-80%
—You may drop bar between reps. Pull should be slow on the tempo snatch (2-3 sec by the time bar reaches knee).

Conditioning
4 Rounds For Time
6 DB Snatches (alternating) 100/70#
12 Wall Balls 30/20#
10 Burpees
—Rest 2 minutes
***Repeat 4 Rounds For Time***

WOD Notes: TD = 5-7 minutes for the 4 rounds (you will do this 2x for a total of 8 rounds with 2 min rest between). The goal is to go 100% the first 4 rounds & try to stay within 1 minute the 2nd time you go through the 4 rounds. Make sure workout space is small to minimize transition time. DB Snatch weight is heavy, but there should be no failed reps. Wall balls should be unbroken with heavier ball, however if you can’t go unbroken use a lighter ball. Record 2 separate times on whiteboard. 

8/11/2015 – WOD

Strength
Power Clean + Split Jerk – 7×1
—Start @ 80% & work up to a heavy single

Conditioning
3 Rounds For Time
10 Clean n Jerk 185/125#
10 Ring Muscle-ups
50 Cal Row

WOD Notes: TD = 15-20 minutes. CnJ weight is 60% of 1RM. MU scale = 15 GI Janes.

Good luck to Ross this wkend at USWA Nationals!

8/10/2015 – WOD

Strength
Back Squat – Work up to heavy single (95%), then do 3×5 tempo @ 75% (5 sec count down/explode up)

Conditioning
For Time
20 Thrusters 155/105#
3 Rope Climbs 20ft
400m Sled Drag 100/60#
3 Rope Climbs 20ft
20 Thrusters 155/105#

Midline
3xME Weighted Plank (heavy) – should get 45-60 sec each set

WOD Notes: TD = 13-18 minutes. Thruster weight is about 60% of 1RM. You should have to break these up into a few sets especially the 2nd time through. RC scale each rd = 1 Lap Sled Pull with arms + 7 Strict Pull-ups + 10 cal ski erg.

***Happy Birthday to my Mom, Bonnie Boyles!  

8/8/2015 – WOD

Conditioning
3 Rounds For Time
20 KB Swings 70/53#
20 Goblet Squats 70/53#
20 Burpee Box Jump Overs 24/20″
20 C2B pull-ups
Run 400m

WOD Notes: TD = 20-25 min. You may scale pull-ups to chin over bar. Use same KB for swings and squats.

Rage Bike outing!

8/7/2015 – WOD

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

Conditioning
Make-up / Skill Day!

Reminder: Rager Bike Outing is tomorow! Everyone will be meeting at Appalachian Brewing Company in Collegeville at 6pm.

8/6/2015 – WOD

Strength
Bench Press – 1×10 @ 70%, 1×8 @ 75%, 1×6 @ 80%, 1×4 @ 85%, 1×2 @ 90%

Conditioning
For Time
15 Deadlifts 275/175#
12 Strict HSPU (6″/no deficit)
40 cal row
12 Deadlifts
9 Strict HSPU
30 cal row
9 Deadlifts
6 Strict HSPU
20 cal row

Extra Work
4×8 Strict C2B Pull-ups

WOD Notes: TD = 11-16 minutes. DL weight is around 60% of 1RM. You should be able to touch n go majority of the DL, but make sure to stay in good position each rep. HSPU height is (3) 45# plates on each side for men & level for women. Scaling = kipping, 2x HR Push-ups (only if you can stay strict), or burpees.  

Sunset at Rage

8/5/2015 – WOD

Strength
2 Hang Snatch every 90 sec for 9 minutes
—7 sets. Start @ 70% & work up to a heavy double

Conditioning
15 Min AMRAP
50 Double Unders
25 Wall Balls 20/14#
15 T2B
10 Pistols (alternating) 50/25# DB
7 Bar or Ring Muscle-Ups

WOD Notes: Aim for 3-4 rounds (each round is scored as 107 reps, even if you scale 1 or 2 movements). Scaling for DU = 100 singles. Scaling for T2B = knee above hips. Scaling for pistols = non weighted or walking lunge with mod heavy DB. Scaling for Bar MU = Banded bar MU or 10 Cal Ski Erg. 

8/4/2015 – WOD

Strength
Full Clean + Push Jerk – 1 EMOM For 8 minutes
—Start @ 80% & work up to a heavy single

Conditioning
For Time
20 Power Cleans 205/125#
75 Burpees
20 Push Jerks 205/125#
Run 1200m

WOD Notes: TD = 15-20 minutes. BB weight is around 70% of either PC or PJ (use same weight for both movements).  

Clayton & Ally post WOD

8/3/2015 – WOD

Strength
Back Squat – 1×10 @ 70%, 1×8 @ 75%, 1×6 @ 80%, 1×4 @ 85%, 1×2 @ 90%

Conditioning
3 Rounds For Time
10 Overhead Squats 175/115#
20 Box Jumps 24/20″
30 Cal Row

Extra Work
20 Tire Flips For Time

WOD Notes: TD = 8-13 minutes. OHS weight is 60% of 1RM (should be able to do all 10 unbroken, but last round should be difficult).  

8/1/2015 – WOD

Conditioning
3 Rounds For Time
10 Power Snatches 135/95#
15 C2B Pull-ups
20 Lateral Burpees over Bar
200m Sled Drag 100/60#

WOD Notes: TD = 15-20 minutes. You should be able to touch n go the snatches especially on the first round. You may scale to chin over bar pull-ups. 

Kolby, Bethany, Kurt, Tim, Jackie, Jordy at CF Games