Conditioning
Complete for time (in any order)
25 Tire Flips 400/350lb
75 GI Janes
250m Farmers Carry 70/53 KB
Run 2 Miles
Reminder: Monday Oct 7th – Functional Movement Screening starts @ 5pm and will go until about 8pm. Sign-up sheet will be @ Rage this week. This is free to all Rage members!
***Good luck to Ross competing in his first Oly Meet at CF Center City on Sunday!
Tina G. – Did WOD today by herself today during open gym…poor baby 🙁
Strength
Narrow Grip Bench Press 5×3
—Start at 80% & work up to a heavy 3RM
Conditioning
Buy In: Bike 1 Mile
4 Rounds
3 (1 Pwr Snatch + 1 Hang Pwr Snatch) 155/105lb
15 Toes To Bar
Buy Out: Bike 1 Mile
WOD Notes: Weight for Pwr Snatch is 75% of 1RM. You must drop after each Hang Pwr Snatch & reset for each Pwr Snatch (from ground). You must complete both reps unbroken (hang on) each set. You may scale reps for T2B to 10-12 each round if 15 is too many.
Strength
Back Squat 6×2
—Start at 80% & work up to a heavy 2RM for at least 2 sets
Conditioning
5 Rounds For Time
1 Legless Rope Climb 15′
15 Wall Balls 20/14lb
—Rest 3 minutes
250m Sled Drag 90/45lb
Assistance
3×12 Weighted Back Extensions
WOD Notes: Scaling for legless rope climbs, are regular rope climbs 20′, 10 ring rows, or sled pull w/ arms only. Rx’d height for wall balls is 10′ for men & women.
Strength
Clean Complex – EMOM for 10 min (1 Squat Clean + 1 Hang Power Clean)
—Start @ 80% & work up to a heavy complex towards the end
Conditioning
5 Rounds For Total Working Time
5 Unbroken Power Cleans 225/155lb – (80%)
10 Bar Facing Burpees
300m Sprint Row
—Rest 2 minutes between rounds
WOD Notes: Score is total time minus 8 min of rest. Power cleans should be unbroken (touch n go), so make sure to hook grip! Each round must be an all out effort since there is 2 minutes of built-in rest. You may take an extra minute of rest if necessary to keep up the intensity of each round.
Reminder: Monday Oct 7th – Functional Movement Screening starts @ 5pm and will go until about 8pm. Sign-up sheet will be @ Rage this week. This is free to all Rage members!
Congrats to Kyle hitting a 270# PR clean! This was him warming up.
Strength
Press Complex – 5x (1 Press, 2 Push Press, 3 Push Jerk)
—Weight used is 95% of Strict Press. Use the PP & PJ as skill work.
Conditioning
2 Rounds For Time
15 HSPU 3″ Deficit
25 Deadlifts 205/125lb
100 Double Unders
800m Run
WOD Notes: Rx’d for HSPU are (2) 45lb plates each side surrounding ab mat. Scaling for HSPU are 15 push presses @ 60%. Deadlift weight is 45% (light). Scaling for 100 double unders are 250 singles.
Reminder: Monday Oct 7th – Functional Movement Screening starts @ 5pm and will go until about 8pm. Sign-up sheet will be @ Rage this week. This is free to all Rage members!
Shayne ripping through double unders!
Strength
Front Squat 4×5
—Start @ 75% & work up to a heavy 5RM
Conditioning
10 Rounds For Time
3 Strict C2B Pull-ups
6 OHS 115/75lb
9 KB Swings 53/35lb
Midline
4×25 Weighted Ab Mat Sit-ups
—Rest 1 min
WOD Notes: OHS weight should be 40% of OHS 1RM (light). Scaling for strict c2b pull-ups are chin over bar pull-ups. KB Swings are also supposed to be light to keep you moving, so make sure to transition fast between movements.
Announcement: Monday Oct 7th – Functional Movement Screening starts @ 5pm and will go until about 8pm. Sign-up sheet will be @ Rage this week. This is free to all Rage members!
Coach Dan practicing Handstand Walks
Conditioning
3 Power Snatches 165/105lb
5 Burpee Box Jumps 30/24″
400m Run
6 Power Snatches 165/105lb
10 Burpee Box Jumps 30/24″
400m Run
9 Power Snatches 165/105lb
15 Burpee Box Jumps 30/24″
400m Run
6 Power Snatches 165/105lb
10 Burpee Box Jumps 30/24″
400m Run
3 Power Snatches 165/105lb
5 Burpee Box Jumps 30/24″
400m Run
Congrats to Patrick, Seth, Cory, Brent, Jenn, & Fiorella on their first Spartan Race!
Strength
Back Squat – 5×3
—Start at 75% and work up to a 3RM
Conditioning
“Fran” – (Compare to 12/30/2012)
21-15-9
Thrusters 95/65lb
Pull-ups
Assistance
“Grip Test” – Max Laps Farmers Carry with 88/53lb KB
WOD Notes: If you missed the assistance work this week (Glute/Ham Raises), try to make it up today or tomorrow. Make sure to scale weight to finish under 8 minutes, as this WOD is designed to have a high power output. 5:30am & 5pm classes only today!
Strength
Floor Press 5×3
—Start at 75% and work up to a heavy 3RM
Conditioning
12 Min AMRAP
10 Ring Dips
10 Toes To Bar
25 Double Unders
*Top of every minute 1 Squat Clean 235/155lb (78%)
WOD Notes: Scaling for ring dips are parallette or HR Push-ups. Scaling for T2B are hanging knee raises. Scaling for double unders are 12 double unders or 60 singles. The WOD starts with the 1 squat clean.
Reminder: Friday Sept 27th there will only be a 5:30am & 5pm class. Sorry for the inconvenience!
Strength
Sumo Deadlift 7×2
—Start at 75% & work up to a heavy 2RM
Conditioning
5 Rounds For Total Working Time
15 Unbroken KB Swings 88/53lb
300m Row Sprint
—Rest 90 sec between rounds
Assistance
3×12 Glute/Ham Raises
WOD Notes: This is an interval style (anaerobic threshold) WOD where each round must be all out! Do not hold back & save energy for the last round.
Announcement: Friday Sept 27th there will only be a 5:30am & 5pm class. Sorry for the inconvenience!
