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7/18/2023 – WOD

Strength
a) 3 Push Jerks + 20 Sec Hold OH/March in place – 5 Sets @ 80%+ (heavier than last wk)
b) Face Pulls – 4×10 (Pause each rep & control eccentric)
c) GHR or Hamstring Sliders – 4×12
—Superset a/b every 4:30. You may drop the barbell from OH if necessary each set. Large classes will have to start at different movements. 

Conditioning
18 Min AMRAP w/ Partner
50/40 Cal Assault Bike
4 (12 T2B + 5 Devil Press 50/35#)

WOD Notes: Goal is to get into the 4th rd & finish the bike. The bike is “you go, I go” & you may split that up anyway you’d like. Partner A will do 12 T2B while Partner B does the 5 DP. You will then switch & do both 2 movements 2x/round. The T2B should take a little bit less time than the DP. 

Assistance
a) DB Z-Press – 4×8 (3 sec eccentric)
b) Weighted Hollow Rocks – 30 Sec on / 30 Sec off x 8 Rounds

7/17/2023 – WOD

Strength
a) Overhead Squat – 5×5 @ 75-80% (build to a heavy set of 5)
b) Strict Pull-ups – 5×8 (advanced = weighted or sub 5 negatives)
—Superset a/b every 3:30. You may sub Front Squats or Back Squats if OH mobility is limited

Conditioning
5 RFT – “15 Min Cap”
10 Hang DB Squat Cleans 50/35#
15 Box Jump Overs 24/20″
20/16 Cal Ski

WOD Notes: Goal is 12-15 min. There is a 15 min cap on this! Scale the weight on DB’s to where you can go unbroken or the height of the BJO, to where you can get those done in 45 secs or less each rd.

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Tibialis Raises – 4×15

7/15/2023 – WOD

Conditioning
For Time w/ Partner
60/50 Cal Row
10 Curtis P Complex 185/125#
2 (8 Burpee Box Jump Overs 24/20″ + 100 yard Bear Hug Carry 125/90#)
80/65 Cal Row
20 Curtis P Complex 165/115#
4 (8 Burpee Box Jump Overs 24/20″ + 100 yard Bear Hug Carry 125/90#)
100/80 Cal Row
30 Curtis P Complex 145/105#
6 (8 Burpee Box Jump Overs 24/20″ + 100 yard Bear Hug Carry 125/90#)

WOD Notes: Goal is sub 40 minutes. Curtis P Complex = Power Clean + 2 Lunges + 1 Jerk. Decrease the weight by round.

REMINDER: Rage apparel is due July 16th (last chance extended). Please fill out the forms if you’re interested. They were sent through email last week!

7/13/2023 – WOD

Strength
Hang Snatch – 10×2 (1 set every 1:15) @ 70-80%
—1 Hang + 1 Low Hang. Squat at least one of them if you have the mobility

Conditioning
10 RFT
10-1 Thrusters 95/65#  (RX+ = 115/75#)
1 Rope Climb 15ft  (RX+ = legless)
150m Run

WOD Notes: Goal is 14-18 min. You will do 1 less thruster each round & the RC/Run will remain the same. Thrusters should be unbroken. RC sub = climb 10-12ft (1-2 pulls), 2 up/downs, or 2 heavy pulleys.

Assistance
a) DB Lateral Raises – 4×10 (control eccentric)
b) L-Sit Tap Overs (parallettes) – 5×20

7/12/2023 – WOD

Strength
a) Hex Bar Deadlift – 5×8 @ 65-75% of DL
b) Dips (bar/ring) – 5×8 (advanced = weighted or use a band for assistance)
—Superset a/b every 3 minutes

Conditioning
1:30 Min AMRAP x 10 w/ Partner – interval (15 Min Clock)
5 Dball/bag over Shoulder 150/115# 
10 T2B (RX+ = 15)
***Max Cal Assault Bike

WOD Notes: Score = total cals between you & partner. Goal is to have at least 30 sec on the bike each rd. Dball should be heavier than normal. T2B sub = T2R, GHD SU, or hanging knee ups. SPRINT the bike!!! You should need the rest each round.  

Assistance
a) Glute Ham Raises – 4×10 (advanced = banded)
b) GHD Sit-ups – 4×25 —Work w/ partner (1:1 – work/rest)

7/11/2023 – WOD

Strength
a) 5 Push Press + 15-20 Sec OH Hold – 5 Sets @ 75%+
b) Face Pulls (pulley) – 4×10 (slow eccentric + pause)
c) Pallof Press – 3×10 (each side: anti rotation)
—Superset a/b/c every 4 minutes. Pull ribs down & keep core/butt tight on OH hold!

Conditioning
4 RFT
75 Double Unders
20 American KB Swings 70/53#  
25/20 Cal Ski

WOD Notes: Goal is 15-18 minutes. DU sub = 35-40 DU, 100 singles, or 150ft versa. Use your hips & squeeze butt as you finish your swings.

Assistance
a) One Arm Z-Press – 4×8 (each arm – control eccentric)
b) Weighted Hollow Rocks – Tabata 10 Rounds

REMINDER: Rage apparel is due July 14th! Please fill out the forms if you’re interested. They were sent through email last week!

7/10/2023 – WOD

Strength
a) Bulgarian Split Squats – 5×6 (each leg – heavier than last wk)
b) DB Pullover – 5×8 (heavy)
c) Weighted Plank – 4×45-60 Sec (use a weight that will challenge you for that time frame)
—Superset a/b/c every 5 minutes. Final week of split squats

Conditioning
18 Min AMRAP w/ Partner
150m Backward Sled Drag 180/135#
30 GI Janes
20 Power Cleans (increasing)

WOD Notes: Goal is 3 rds. Use a belt for sled drag & you should be able to alternate between running/walking. GI Janes – You’ll work at the same time. PC = Use 65/70/75% by rd. 

Assistance
a) Strict Pull-ups (wide grip) – 5×6-8 Reps (weighted = advanced)
b) Tibialis Raises – 4×15

REMINDER: Rage apparel is due July 14th! Please fill out the forms if you’re interested. They were sent through email last week!

7/8/2023 – WOD

Conditioning
For TIme w/ Partner
100/80 Cal Assault Bike
50 Power Snatches 135/95#
70 T2B
250m Barbell Carry 225/155#
70 T2B
50 Back Squats 225/155#
100/80 Cal Assault Bike

WOD Notes: Goal is sub 30 minutes. You will carry the barbell together using the heavier back squat weight. No rack for the back squats once you get to them. Use around 60% of your BS & PS. T2B sub = T2R, GHD SU, incline leg raises or knee ups. The entire WOD is “you go, I go” except for the carry. This shouldn’t too bad of a WOD, so enjoy it!

7/6/2023 – WOD

Strength
a) Bench Press (close grip) – Heavy quick single, then 5×8 @ 70%
b) Barbell Bent-over Rows (supinated) – 5×10
c) Seated Box Jump (weighted) – 4×5
—Superset a/b/c every 4 minutes. For part (b), keep constant tension on lats/hamstrings by not touching floor. Hold plate across the chest to take away momentum with arms for part (c). Use no higher than a 20″ box & you may even go lower if necessary.

Conditioning
10 RFT
2 Wall Walks  (RX+ = 3)
6 DB Snatches 80/60#
12/10 Cal Row

WOD Notes: Goal is 15-18 minutes. You should RX+ WW if you’re proficient at them. DB Snatches should be a little heavier than normal & you don’t have to alternate every rep. You don’t have to reset monitors, so no need to use chips/chalk to count rounds!

Assistance
a) DB Lateral Raises – 4×12 (control eccentric)
b) L-Sit/Tuck (pegboard) – 20 Sec on / 40 Sec off x 8 sets

7/5/2023 – WOD

Strength
a) RDL – 4×8 @ 65%+ (First rep starts from the top. Don’t touch the floor.)
b) DB Shoulder Press – 4×10 (heavy)
—Superset a/b every 3:30

Conditioning
Partner “DT” – 5 RFT
24 Deadlifts 
18 Hang Power Cleans
12 Push Jerks
***RX starting weight = 155/105#. Increase weight every round by 10/5#

WOD Notes: Goal is sub 15 minutes. You may break up the work anyway you’d like.

Assistance
a) Glute Ham Raises – 4×10 (advanced = banded)
b) GHD Sit-ups – 5×20 —Rest 1 minute in between