Blog

5/29/2023 – Happy Memorial Day!

Conditioning
“Murph” – For Time
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
***RX+ = Wear 20/14# Vest***

WOD Notes: You may partition this anyway you’d like! The push-ups will be the most challenging part. Think about using a band or elevate hands to modify the push-ups if you struggle with doing them strict! Use a band or do ring rows for the Pull-ups. You will be responsible for warming up on your own! Please arrive at least 15 minutes before your heat to allow time to warm-up and cheer on everyone else! You may also scale the reps as needed in order to finish under 60 minutes!

Strength
a) Back Squat – 5×4 (pause reps 2 & 4) @ 80%+ (heavier than last wk)
b) One Arm High Pulls – 4×10 each arm
—Superset a/b every 3:30. Pause for at least 1 sec.

5/27/2023 – WOD

Conditioning “30 Min Clock”
For Time – 100 Hang Cleans w/ Partner 185/125#
***Every 5 minutes starting at 0:00 do:
50/40 Cal Row
8 Wall Walks  (RX+ = 10)

WOD Notes: If you finish the 100 hang cleans under 30 minutes, you will row for max meters. HC = 65-70% (moderately heavy – do in sets of 5). First 50 reps = Hang Power. 2nd 50 reps = Hang Squat. The goal is to have over a minute each round to do the hang cleans. WW sub = 10 shoulder tap/WW or 6 WW/Rd. This entire WOD is “you go, I go”.

5/26/2023 – WOD

Strength
a) Back Squat – 4×3 @ 85%+ (Pause reps 1 & 3 – heavier than last Fri)
b) One Arm Farmers Carry – 3×50 Yards (50 yard each arm/set)
c) Barbell Bicep Curls – 4×10 (heavy)
d) Incline DB Bench Press – 5×8 (heavy)
e) L-SIt (tuck) – 10×20 Sec Hold (rest as much in between – pegboard)

5/25/2023 – WOD

Strength
Snatch – Floor + Below Knee + Above Knee: 1 Set every 90 Sec x 8 Sets
—Stay between 65-75%.You may work up to a heavy set at the end if you feel good. This complex is in reverse from last week.

Conditioning
3 RFT
20 T2B  (RX+ = 25)
25 Burpees to Target
150 Yard Sandbag Carry (Shoulder) 150/115# – heavy

WOD Notes: Goal is 12-16 minutes. T2B sub = T2R, GHD SU, or incline bench leg raises. The sandbag carry is to the “Evoqua” sign & back in. Try to jog slowly or walk very fast with the bag. You will have the sandbags outside to start carry each rd.

Assistance
a) Barbell Bent-over Rows (supinated grip) – 4×10 (heavy)
b) Trunk Rotations (cable) – 3×10 (each side)
c) Tibialis Raises – 4×15

5/24/2023 – WOD

Strength
a) Deadlift (3″ Deficit) – 5×3 @ 77%+ (heavier than wk 1 deficit)
b) Dips (bar/ring) – 5×8 (advanced = weighted)
—Superset a/b every 3:30. No touch n go. Partner up for DL to save time on cleaning up.

Conditioning
For Time – 100/80 Cal Assault Bike
***Every 1:15, starting at 0:00 do:
—ODD RD = 1 Rope Climb 20ft 
—EVEN RD = 8 Deadlifts 315/205# (65%)

WOD Notes: Goal is 8-13 minutes. You will stop doing the RC/DL after 5 rounds of each & just finish out the bike if it takes you that long. The WOD will start with 1 RC. Scale the height of RC to 12-15ft, do 2 up/downs, or 8-10 Ring Rows. The 8 DL should feel moderately heavy, but try to maintain good form & neutral spine. You should have at least 45 sec to bike each round. 

Assistance
a) Skull Crushers – 4×10 (slow eccentric)
b) GHD Sit-ups – 6×15 (weighted)

5/23/2023 – WOD

Strength “18 Min Clock”
a) Jerk (rack) – 5×3 @ 82%+ (build to heavy set of 3)
b) Hamstring Work – 5×8 (GHR or Sliders) 
c) Strict Press – 2×10-12 @ 70%
—Superset a/b every 3 minutes. Do part (c) immediately after.

Conditioning
18 Min AMRAP w/ Partner
30/24 Cal Ski
30 Box Jump Overs 24/20″
30 Push Press (increasing)

WOD Notes: Goal is 4 rds (4:30/rd). This entire WOD is “you go, I go”. PP = (m: 145/155/165/175#, f: 93/103/113/123#). I’d recommend doing 5 at a time for the PP for the heavier sets. Start @ 55% of PP for your first weight. You can break up the work anyway you’d like.

Assistance
a) Hollow Rocks – 4 Sets: 1 Min on / 1 Min off (Advanced = weighted)
b) DB Reverse Flies (incline bench) – 4×15 (slow eccentric)

5/22/2023 – WOD

Strength
a) Back Squat – 5×6 (pause reps 2,4,6,) @ 75%+ (heavier than last wk)
b) Face Pulls (rope pulley) – 5×8 (use little heavier than last wk – control eccentric)
—Superset a/b every 3:30. Pause for at least 1 sec.

Conditioning
For Time
800m Run
15 Power Snatches 135/95#  (RX+ = 155/105#)
10 Rounds of “Cindy”
15 Power Snatches 135/95#  (RX+ = 155/105#)
800m Run

WOD Notes: Goal is sub 20 minutes. This will be the last day of “Murph” prep as far as programming these movements. The programming we do at Rage year round should’ve already hopefully prepared you for it! 800m Run should take no more than 4 minutes each time & the 15 snatches less than 2 minutes. Try to one round of “cindy” every minute. Cindy = 5 PU + 10 Pushup + 15 Air Squats.

Assistance
a) Weighted Plank – 5 Sets: 1 Min on /1 Min off
b) Strict Pull-ups – 5-7 Reps Every 90 Sec x 5 Sets (advanced = weighted)
—Try to do 1 more rep than you did last wk for the PU.

5/20/2023 – WOD

Conditioning
30 Min AMRAP w/ Partner
60/50 Cal Assault Bike
4 (8 GI Janes + 100 Yard Sandbag Carry 125/90#)
30 Thrusters 155/105#
***You must complete 20/10 partner Tire flips (in a row) at some point in the workout

WOD Notes: Goal is 3+ Rds. Partner A will do the 8 GI Janes while Partner B Sandbag Carries. ODD RD = bear hug. EVEN RD = Shoulder. Thrusters should be done in sets of 5 & feel moderately heavy. Tire flips should take no more than 2:30-3 minutes.

5/19/2023 – WOD

Strength
a) Back Squat – 4×4 @ 82% (Pause reps 2 & 4 – heavier than last Fri)
b) One Arm Farmers Carry – 3×75 Yards (75 yard each arm/set)
c) Seated DB (slight incline) Bicep Curls – 4×10
d) Dips (bar/ring) – 4×10
e) L-SIt (tuck) – 8×30 Sec Hold (rest as much in between – parallettes)

5/18/2023 – WOD

Strength
Snatch – Above Knee + Below Knee + Floor: 1 Set every 90 Sec x 8 Sets
—Stay between 65-75% & work on technique. You may work up to a heavy set at the end if you feel good

Conditioning
10 Min AMRAP Ladder
1 Wall Walk
3 T2B
4 Front Rack Lunges 165/115#
2 Wall Walks
6 T2B
6 Front Rack Lunges 165/115#
3 Wall Walks
9 T2B
8 Front Rack Lunges 165/115#
***Continue pattern for 10 minutes

WOD Notes: Goal is to get to the round of 6WW/18T2B/14FRL. FRL = 50% of Front squat (should be able to go unbroken but get difficult at round 10 & on). T2B sub = T2R, leg raises on incline bench, or weighted su.

Assistance
a) DB Seal Rows (slight incline) – 4×10 (heavy)
b) Trunk Rotations (cable) – 3×12 (each side)
c) Tibialis Raises – 4×15