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6/9/2023 – WOD

Strength
a) Back Squat – 5×1 @ 90%+ (Pause: heavier than last Fri), 1×12+ @ 70%
b) One Arm Farmers Carry – 3×50 Yards (50 yard each arm/set – heavier!)
c) Incline Barbell Bench Press – 2×5, 2×3, 1×1, 2×8 (heavy for each set)
d) EZ Bar Curls – 4×12 (heavy)
e) L-SIt/Tuck (pegboard) – Accumulate 3 Minutes in the least amount of time

REMINDER: Rage 11 Year Anniversary Party/Cornhole Tourney is Saturday June 17th @ 2pm. Please sign-up on the class sign-up sheet (bottom tab) within the next week!

6/8/2023 – WOD

Strength
Slow Pull Snatch + Full Snatch – 1 Set Every 1:15 x 10 Sets
—Start @ 70% & build to a heavy set by the end

Conditioning
5 RFT
10 DB Bench Press (heavy)
15 Box Jump Overs 24/20″  (RX+ = 30/24″)
20/16 Cal Row

WOD Notes: Goal is 12-15 minutes. This is meant to be a lower intensity WOD, so go heavy on the BP to slow the HR down a little. BP should be heavy for 10 reps & shouldn’t feel like you could get 15+ unbroken. SPRINT the last row!

Assistance
a) DB Bent-over Rows – 3×12 (each arm – heavy) + 1×8 (light – pause for 3 sec at the top each rep)
b) Trunk Rotations (cable) – 3×15 (each side)
c) Tibialis Raises – 4×12

6/7/2023 – WOD

Strength
a) Deadlift (3″ deficit) – 5×2 @ 80%+ (heavier than 5×3 from 2 wks ago), 1×8-10 @ 70%
b) Dips (bar/ring) – 5×6 (slow tempo + pause: advanced = weighted)
—Superset a/b every 3 min. No touch n go. Partner up for DL to save time on cleaning up.

Conditioning
For Time
5 Dball/Bag over Shoulder 150/115#
10 GI Janes
400m Run
10 Dball/Bag over Shoulder 150/115#
15 GI Janes
600m Run
15 Dball/Bag over Shoulder 150/115#
20 GI Janes
800m Run

WOD Notes: Goal is 16-20 minutes. Use a bar that’s just above reach if you can do a strict pu. Dball should be a little heavier for the first 2 rds. If you have to back it off to a lighter bag for the round of 15 that’s fine. 

Assistance
a) GHD Sit-ups: 10×10 (weighted) —rest 25-30 sec between sets
b) DB Lateral + Front Raises – 3×15 each (pause at the top)

6/6/2023 – WOD

Strength “18 Min Clock”
a) Push Jerk (rack) – 1×5 @ 70%, 1×3 @ 75%, 1×2 @ 80%, 3×1 @ 90%+ (work up to a heavy single)
b) Hamstring Work – 3×15 (GHR or Sliders) 
—Try to superset part (b) during the lighter sets, so you can focus on the heavy jerk single at the end.

Conditioning
12 Min AMRAP
3 Wall Walks
6 Hang Power Cleans 165/115#  (RX+ = 185/125#)
9/8 Cal Ski

WOD Notes: Goal is 6+ rds. WW sub = 8 shoulder taps/ww or do 1-2 ww/rd. HPC = 65% (should be unbroken but challenging towards the later rounds). Try to be efficient on the ski erg by using your abs since this workout is really going to be upper body intensive.

Assistance
a) Barbell Strict Press – 4×8 @ 70% (3 sec eccentric)
b) Weighted Hollow Hold – 8 Sets: 30 Sec on / 30 Sec off

6/5/2023 – WOD

Strength
a) Back Squat – 5×2 @ 85%+, 1×8-12 @ 70%
b) One Arm High Pulls – 4×10 each arm
—Superset a/b every 3 minutes

Conditioning
2 RFT
50 Wall Balls 20/14 to 10ft
40 T2B
50/40 Cal Assault BIke

WOD Notes: Goal is 16-20 min. T2B sub = T2R or knee raises. Wall ball should be done in 1-3 sets.

Assistance
a) Weighted Plank: 10 Sets: 30 sec on / 30 sec off
b) Weighted Pull-ups – 5×6-8 Reps 

6/3/2023 – WOD

Conditioning
3 RFT w/ Partner
Barbell Reps (RD 1 = 40 Power Snatches, RD 2 = 50 Power Cleans, RD 3 = 60 Jerks)
40 OH Lunges/FR Lunges/BR Lunges by rd
4 Rope Climbs 20ft
400m Sled Drag 115/80#

WOD Notes: Goal is sub 35 min. First BB (Snatches) should be the lightest. RX = 135/95#. 2nd/3rd Barbell are the same weight. RX = 165/105#. If you have to adjust the weight for the lunges that’s ok, but the goal is to use the same weight as the snatches/cleans/jerks. RC sub = climb 12-15ft, 2 up/downs or pulleys per RC or 6-8 ring rows/RC. Sled drag should be a slow jog the whole time (isn’t mean’t to be heavy).

6/2/2023 – WOD

Strength
a) Back Squat – 5×2 @ 85%+ (Pause 2nd rep – heavier than last Fri)
b) One Arm Farmers Carry – 3×50 Yards (50 yard each arm/set – heavier)
c) DB Incline Bench Bicep Curls – 4×12 (heavy)
d) Incline DB Bench Press – 5×10 (heavy)
e) L-SIt (tuck) – 8×30 Sec Hold (rest as much in between – pegboard)

6/1/2023 – WOD

Strength
Hang Snatch + Full Snatch – 1 Set every 60 Sec x 5, 1 Set every 90 Sec x 5
—Stay between 70-80% or work up to a heavy complex at the end. Squat them if mobility is adequate.

Conditioning
12 Min AMRAP
10/9 Cal Row
2 DB Thrusters 50/35#
2 T2B
10/9 Cal Row
4 DB Thrusters 50/35#
4 T2B
***Keep adding 2 reps to thrusters/t2b each rd. Row cals stay the same.

WOD Notes: Goal is to get into the round of 10/14/14. Thrusters should be unbroken if possible, but feel difficult by round 10. Reset the monitors each rd. 

Assistance
a) DB Bent-over Rows – 3×10 (each arm – heavy) + 1×8 (light – pause for 3 sec at the top each rep)
b) Trunk Rotations (cable) – 3×12 (each side)
c) Tibialis Raises – 3×20

5/31/2023 – WOD

Strength
a) Deadlift – 5×3 @ 80%+ (heavier than the 5×5 from 2 weeks ago)
b) Dips (bar/ring) – 4×10 (advanced = weighted)
—Superset a/b every 3:30. No touch n go. Partner up for DL to save time on cleaning up.

Conditioning
1 Min AMRAP x 20 w/ Partner (interval style)
5 Deadlifts @ 60%
6 Bar Facing Burpees
Max Cal Ski in the remaining minute

WOD Notes: Goal is to have 25-30 secs to ski each round. The work to rest ratio is 1:1 (1 min on/1 min off). Score = total cals between you and your partner. RX weight would be 275/185#. You should try to touch n go all 5 DL each rd. Step over bar if you have to so you can keep moving fast.

Assistance
a) GHD Sit-up Hold – 8 Sets: 30 sec on / 45 sec off (advanced = weighted)
b) DB Lateral + Front Raises – 3×12 each (pause at the top)

5/30/2023 – WOD

Strength “18 Min Clock”
a) Jerk (rack) – 6×2 @ 85%+ (build to heavy set of 2)
b) Hamstring Work – 4×12 (GHR or Sliders) 
—Superset a/b every 3 minutes. You may also do the squats from yesterday instead of today’s strength.

Conditioning
For Time w/ Partner
40 Clean n Jerk 135/95#
80/65 Cal Assault Bike
30 Clean n Jerk 185/125#
60/50 Cal Assault Bike
20 Clean n Jerk 205/135#
40/30 Cal Assault Bike

WOD Notes: Goal is 16-20 minutes. CnJ = 55/65/70% by rd. You should be able to touch n go the first barbell for 3-5 reps. The 2nd/3rd barbell should be quick singles. 

Assistance
a) Barbell Strict Press – 3×10 @ 70%
b) Weighted Hollow Hold – 10 Sets: 20 Sec on / 20 Sec off