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10/10/2023 – WOD

Strength
a) Push Press – Work up to a heavy single, then 2xME @ 70% (8+ reps)
b) Glute Ham Raises – 4×8 (3 sec eccentric) or Hamstring Sliders – 4×12
—18 Min Clock to get a/b done. Superset a/b early on, then focus on the PP.

Conditioning
1 Min AMRAP x 20 w/ Partner (interval)
4 Dball Over Shoulder 150/115#
Max Cal Row

WOD Notes: Goal is to have at least 30 sec to row each rd. Dball/Bag should be heavy or at least do 2 heavy reps + 2 regular each rd. Make transitions quick! Each person will do 10 rounds each. The interval is 1 min on / 1 min off. Score = total calories.

Assistance
a) 30 Sec Hollow Rocks + 30 Sec V-ups x 4 Sets (rest 1 min between)
b) 10 DB Bicep Curls + 10 DB Skull Crushers – 3 Sets (3 sec eccentric)

Announcement: Rage Apparel order #2 is going in at the end of this week. Please let me know if you’re interested! Shirts/tanks = $25. Men’s Shorts/Sweatshirts = $40.

10/9/2023 – WOD

Strength  “18 Min Clock”
a) Front Squat – Work up to a heavy single, 1xME @ 70% (8-12 reps)
b) Straight Arm Lat Pulldown – 4×10
—Superset a/b as needed, but try to focus on the FS towards the end

Conditioning
18 Min AMRAP
150m Sled Drag (Forwards out / Backwards back) 100/70#
8 DB Bench Press (heavy)
144ft DB Farmers Carry (heavy)
8 DB Bench Press (heavy)
60 Double Unders

WOD Notes: Goal is 4+ rds. This WOD is meant to be a little lower intensity & should be a nice way to start off the week. Pick DB’s that will almost make you have to break up the 2nd set each rd. Sled Drag is to the “Evoqua” sign & back. The FC = 4 Mats x 6. If your DB BP is too light for the FC, grab heavier DB’s for that. RX weights would be 90/50#. DU sub = 30 DU, 90 singles, or 120ft versa. 

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off (5 really heavy / 5 heavy)
b) DB Lateral Raises + DB Front Raises – 4×10 each

Announcement: Rage Apparel order #2 is going in at the end of this week. Please let me know if you’re interested! Shirts/tanks = $25. Men’s Shorts/Sweatshirts = $40.

10/7/2023 – WOD

Conditioning
For Time w/ Partner
60-80-100 Cal Assault Bike
30-40-50 C2B Pull-ups
20-30-40 Power Snatches (decrease weight by rd)

WOD Notes: Goal is sub 35 minutes. One person works at a time the entire WOD. You may split up the work as needed, so that both partners get a good workout in! C2B sub = chin over bar or banded PU. PS: M = 175/155/135#, F = 115/105/95#. Use about 80/70/60% by rd. Should singles the entire WOD. You should be able to increase the speed of the singles by rd as it gets lighter. Girls cals = 50/65/80.

10/5/2023 – WOD

Strength
Thruster (from floor) – 3×3, 3×2, 3×1
—Do 1 set every 1:30. Find a heavy 3 rep, 2 rep, & single at the end. 

Conditioning
For Time
800m Run
5 Rope Climbs 15ft
50 Thrusters 95/65#
5 Rope Climbs 15ft
800m Run

WOD Notes: 13-17 min. RC sub = climb 10-12ft (2-3 pulls), 25 banded pull-ups or RR, 10 heavy pulleys, or 8 up/downs. Thrusters should feel light, but your upper body will be fatigued after the RC or whatever pulling movement you did. I’d try to do the thrusters in sets of 10 in the beginning and then back down to 5’s if necessary. 

Assistance
a) DB Bent-over Rows – 4×12 (each arm) – control eccentric
b) L-Sit/Tuck (parallettes) – 20 Sec on / 40 Sec off x 8 Sets

10/4/2023 – WOD

Strength
Deadlift – 15 Min to work up to a heavy single or 5×5 @ 70%+
—Work up to a new max if you feel good or just stay light & do a 5×5.

Conditioning
16 Min AMRAP – Row For Max Calories
***Every 2 Minutes x 8 Rounds, starting at 0:00 do:
ODD RD = 20 T2B  (RX+ = 25)
EVEN RD = 100 Yard Bear Hug Sandbag Carry 125/90#

WOD Notes: Goal is to have at least 1 minute to row each round. This workout was meant to work the lower body & give the shoulders a little bit of a break from the last 2 days. T2B sub = T2R, Hanging Knee raises, or incline bench leg raises. If you have to carry bag on your shoulder because your low back gets tight you may do that. You will do 4 rounds each of T2B & the carry.

Assistance
a) GHD Sit-ups – 4×30 (rest 1 min between sets)
b) DB Front Raises – 4×10
c) DB Reverse Flies – 4×15

10/3/2023 – WOD

Strength “18 Min Clock”
a) Bench Press – Work up to a heavy single, 2xME @ 70% (8+ reps)
b) Glute Ham Raises or Hamstring Sliders – 4×12
—Superset a/b as needed. Go for a PR if you feel good or work up to 90%+

Conditioning
10 RFT
5 Power Cleans 185/125#
6 GI Janes

WOD Notes: Goal is 10-15 minutes. PC = 65% (fairly quick singles the entire WOD). Choose a bar above your height if you can do a strict pull-up.

Assistance
a) Weighted Flutter Kicks & Over/Unders: 10 Sets: 30 Sec on / 30 Sec off (alternate)
b) DB Lateral Raises – 5×10 (control eccentric)

10/2/2023 – WOD

Strength “18 Min Clock”
a) Back Squat – Work up to a Heavy Single, 1xME @ 70% (8+ reps)
b) DB Pull-over – 4×12
—Superset a/b as needed, but try to get pull-overs done early so you can focus on (a). Go for a PR if you feel good. 18 Min clock to get this work done. 

Conditioning
5 RFT
12 DB 2 Arm Hang Snatches 55/40#
15 Box Jump Overs 24/20″
20/16 Cal Ski

WOD Notes: Goal is 14-18 minutes. Snatches should be unbroken each round. Use a lower box if necessary so that you can cycle through them quick. 

Assistance
a) Weighted Plank – 5 Sets: 1 min on / 1 min off
b) EZ Bar Bicep Curls – 5×10 (heavy)

9/30/2023 – WOD

Conditioning
5 RFT w/ Partner
50/40 Cal Row
30 Double Dutch Burpees
10 (1 Sq Clean + 2 FR Lunges + 2 Jerks) – Increase by rd

WOD Notes: Goal is sub 35 minutes. Everything is cut in half reps wise. Burpees you will work at the same time. M: 165/175/185/195/205#, F: 110/115/125/135/145#. First round should feel relatively light & the last round you should need a few extra seconds before you pickup the bar each time.

9/28/2023 – WOD

Strength
Snatch – Above Knee + Below Knee + Floor: 1 Set every 90 Sec x 8 Sets
—Stay light between 70-75% & work on technique. Squat is preferred if OH mobility is good.

Conditioning
8 RFT
12 Unbroken Wall Balls 30/20# to 10/9.5ft
6 C2B Pull-ups  (RX+ = 8)
150m Run

WOD Notes: Goal is 14-18 minutes. C2B sub = chin over bar or banded strict PU. Run is to the “Evoqua” sign & back into Rage. Transitions should be quick!!

Assistance
a) L-Sit/Tuck (pegboard) – 20 Sec on / 40 Sec off x 8 Sets
b) BB Bent-over Rows (supinated grip) – 5×10 (heavy)

9/27/2023 – WOD

Strength
a) Deadlift – 5×3 @ 80-85% (touch n go – build to heavy 3)
b) DB Shoulder Press – 5×8 (control eccentric)
—Superset a/b every 3 minutes

Conditioning
12 Min AMRAP
12/10 Cal Assault Bike 
10 Deadlifts 255/175# (55%)
3 Wall Walks  (RX+ = 4 WW or 50ft HSW)

WOD Notes: Goal is 5-7 rds. Some will have to use C2 Bike for larger classes. DL should be relatively light to where you can pick it up as soon as you get off the bike & touch n go a lot of the reps. WW sub = 2-3 WW, 60ft seal walk using sliders, or 8-10 shoulder taps/ww.

Assistance
a) GHD Sit-ups – 4×25 (Weighted on ODD rounds) -rest while partner goes
b) Incline Bench Bicep Curls (same time) – 4×10 (3 sec eccentric)