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1/3/2024 – WOD

Strength
a) Power Clean – 2×3 @ 75%, 2×2 @ 80%, 4×1 @ 85%+
b) DB Bench Press – 4×10 (heavy)
—Superset a/a/b every 1:15. (CL/CL/BP x 4 Sets). Work up to a heavy single by the end.

Conditioning
10 RFT
5 Power Clean 165/110#  
8 Burpees (no jump)
35 Double Unders

WOD Notes: Goal is 13-17 minutes. PC = 60% (quick singles). DU sub = 20-25 DU or 50 singles. You should be able to transition fast between movements. Make sure to have feet underneath you when you stand up from each burpee.

Assistance
a) Hollow Rocks – 30 Sec on / 30 Sec off x 8 Rounds
b) DB Pull-over – 4×12 (heavy)

KNEE MOBILITY/PAIN CLINIC: Saturday 1/13 @ 10am. Free for members!

1/2/2024 – WOD

Strength
a) Back Squat – 5×8 @ 65-70%
b) Strict Pull-ups – 5×8
––superset a/b every 3:30

Conditioning
5 RFT
4 Wall Walks  (RX+ = 5)
16 DB Hang Snatches 60/40# 
20/16 Cal Assault Bike

WOD Notes: Goal is 12-15 minutes. WW sub = 8-10 shoulder taps/ww. You don’t have to alternate every rep on the DB Hang snatches (just do the same amount on each side). 

Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) DB Reverse Flies (incline bench) – 4×15

KNEE MOBILITY/PAIN CLINIC: Saturday 1/13 @ 10am. Free for members!

12/28/2023 – WOD

Strength
a) Jerk (from rack) – 2×3, 2×2, 3×1 (Find a heavy 3/2/1 Rep)
b) Tib Raises (against wall) – 3×25 (try to move feet further from wall this week)
—Superset a/b as needed. 18 Min Clock. Go for a PR if you feel strong. Your choice between split/power jerk.

Conditioning (22 min cap)
4 RFT w/ Partner
50/40 Cal Assault Bike
40 T2B
30 Shoulder to Overhead (Rd: 1-2 = PP, Rd: 3-4 = PJ)

WOD Notes: Goal is sub 22 minutes, which is going to be a fast time cap. You may break up the work anyway you’d like. One person works at a time for the entire WOD. PP = 165/110#, PJ = 185/125# (62-65% for both). You should be able to do 5 reps at a time on the barbell. 

Assistance
a) L-Sit Tap overs – 5×20
b) DB Lateral/Front Raises – 4×10 each (slow control tempo)

12/27/2023 – WOD

Strength
a) Specialty Bar Bench Press – 5×8 @ 70-75%
b) Glute Ham Raises (4×12) or Hamstring Sliders (4×15)
—Superset a/b every 3:30. If classes are large you may use a regular BB. GHR scale = banded.

Conditioning
3 RFT
1 Rope Climb 20ft
25 DB Deadlifts (2) 100/70#’s
1 Rope Climb 20ft
30/24 Cal Ski

WOD Notes: Goal is 12-16 minutes. RC sub = 6-7 neutral grip (hand over hand) pull-ups, 3 heavy pulleys, or 2 up/downs. You must touch both heads to the floor for the DL (40-45%). Stance should be narrow & you’ll have to lower hips more than a normal DL. You may also use KB if there aren’t enough DB’s. DB should be much heavier (than you used Saturday in the 12 days WOD) & have to break them up a few times.

Assistance
a) Hollow Rocks – Tabata 12 Rounds (weighted = advanced). Rest extra 30 sec after 6 Rounds
b) Tricep Pushdowns – 4×12 (underhand grip)

12/26/2023 – WOD

Strength
a) Front Squat – Work up to a heavy single or 5×5 @ 75-80%
b) DB Pull-over – 5×10 (slow eccentric)
—Superset a/b as needed. 18 Min Clock to get all the work done

Conditioning
20 Min AMRAP w/ Partner
60/50 Cal Row
40 Double Dutch Burpees
30 Hang Squat Cleans (increasing)

WOD Notes: Goal is 3+ rounds. The burpees are at the same time (20 each). The Row/HSC only one person works at a time. HSC = 60/65/70% by rd. 

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) DB Bicep Curls – 4×12 (keep hands underhand the whole time)

12/23/2023 – WOD

Conditioning
“12 Days of RageMas” – Similar to 2022 Version
1 Muscle-up, 1 Pull-over, or 1 GI Jane
2 Wall Walks
3 Power Snatches 135/95#
4 Front Rack Lunges 135/95#
5 Hang Power Cleans 135/95#
6 Front Squats 135/95#
7 Lateral Burpees over Bar
8 Hang (2) Arm DB Snatches 45/35# DB’s
9 DB Deadlifts 45/35# DB’s
10 GHD Sit-ups or T2B or Weighted Sit-ups
11 C2B Pull-ups
1200m Run (sub 2400m Bike)

WOD Notes: Goal is sub 50 minutes. The workout is completed like the song is sung. 1. 2-1. 3-2-1. 4-3-2-1. You may have to partner up on the DB portion if you don’t have a set for yourself. When you get to Day 12, try to stay out of the way as much as possible if you choose to bike. WW sub = 16-20 Shoulder taps.

REMINDER: Group Picture will be taken in between classes as well as the prizes for the 100k Challenge. 8:30am class – Try to arrive around 8:15am!

SAVE THE DATE: Saturday January 13th – Knee Pain/Mobility Workshop @ 10am. Free for Rage members.

12/21/2023 – WOD

Strength
a) Push Press – Find a Heavy Single, then 2xME @ 70% (8-12 reps)
b) Tib Raises (against wall) – 3×25
—Superset a/b as needed. 18 Min Clock

Conditioning
For Time – w/ Partner
10 Deadlifts 315/205# (65%)
200m Ski
20 Deadlifts 315/205# (65%)
400m Ski
30 Deadlifts 275/185# (55%)
600m Ski
40 Deadlifts 225/155# (50%)
800m Ski
50 Deadlifts 225/155# (50%)
1000m Ski

WOD Notes: Goal is sub 20 minutes. First round of ski is 100/100, then 200/200, then 150/150, then 200/200/200/200, then 250/250/250/250. Break up DL as needed.

Assistance
a) Knee Raises (pegboard) – 10×10
b) Dips (ring/bar) – 5×8 (weighted = advanced)

12/20/2023 – WOD

Strength
Hang Snatch – 3 Every 90 Sec x 5, 2 EMOM x 5, 1 EMOM x 3
—Work up to a heavy 3,2,1 rep. Start @ 65% for the sets of 3.

Conditioning
12 Min AMRAP
10 Hang DB Snatches (1 arm) 70/50#
30 Double Unders
***At the 6 min mark, do 15 Shuttle Run Laps (down/back = 1 lap: 16 mats)

WOD Notes: Goal is 8+ rds. You may alternate anyway you’d like on the Hang DB Snatches, but they should be unbroken & feel moderate. DU sub = 15 DU, 50 singles, or 60ft versa. 1 Shuttle Run Lap should take around 10 sec x 15 = 150 sec (2:30 minutes). You will touch the Rig wall each Lap with one hand & run to the far white line in front of bikes/ski ergs.

Assistance
a) GHD Sit-ups – 4×25 (2 Sets weighted)
b) DB Seal Rows (slight incline bench)– 4×10 (pause each rep)

12/19/2023 – WOD

Strength
a) Bench Press – Work up to a heavy single, 2xME @ 70% (8-12 reps)
b) Glute Ham Raises (4×10) or Hamstring Sliders (4×15)
—Superset a/b as needed. 18 Min Clock

Conditioning
20 Min AMRAP w/ Partner
2000m Assault Bike
30 GI Janes
20 Power Cleans (increasing)

WOD Notes: Goal is 3 rounds. Entire WOD – One person works at a time. Switch every 500m on the bike, 5 reps on the GI Janes, and 2 reps on the PC (you should be moving fast since it’s interval style, but focus on the cleans). RX = M: 185/205/225#, F: 125/135/155#. (65/70/75% by rd)

Assistance
a) 1 Min Heavy Side Bend (30 sec each side) + 1 Min Hollow Rock – 3 Rounds
—Rest 30 sec after side bends & 1 min between rds
b) EZ Bar Skull Crushers – 5×8 (heavy – control eccentric)

12/18/2023 – WOD

Strength
a) Back Squat – 2×5@70-75%, 1×3@80%, 1×2@85%, 3×1@90%+
b) DB Pull-0ver – 4×12
—Superset a/b early on then focus on part (a). Work up to a heavy single (no pause)

Conditioning
3 RFT 
30 Wall Balls 30/20# to 10/9.5ft
10 Laps Bearhug Sandbag Carry 125/90#
700/600m Row

WOD Notes: Goal is 15-19 minutes. 1 Lap = 5 Mats (goal is to go unbroken for the 10 laps, but if you have to put it down once that’s ok). Try to do WB in 1-3 sets/round. 

Assistance
a) Weighted Plank – 8 Sets: 45 sec on / 45 sec off
b) Face Pulls – 4×12 (pause each rep)

REMINDER: “12 Days of RageMas” WOD is this Saturday. Group Picture & 100K Awards will be given in between classes.