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7/11/2022 – WOD

Strength
a) Back Squat – 5×5 (1 sec pause each rep) @ 75%
b) Strict Pull-ups – 5×8  (Advanced = C2B)
—Superset a/b every 3:30

Conditioning
3 RFT
5 Wall Walks  (RX+ = 60ft HSW)
3 Rope Climbs 15ft  (RX+ = 20ft)
125m Sled Drag + 15 DB Thrusters + 125m Sled Drag 50/35# DB’s

WOD Notes: Goal is 17-21 min. WW sub = 3-4 WW or 2 walks around a plyo box in pike position. RC sub = climb 10-12ft, 6 heavy pulleys or 5 up/downs, 15-18 ring rows. You will load sleds with your DB’s for thrusters which should be unbroken but challenging. You will drag sled to the fire hydrant, do 15 DB thrusters, then drag sled back to Rage.

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) One Arm High Pulls – 4×12 each arm

7/9/2022 – WOD

Conditioning
35 Min AMRAP Row For Total Calories w/ Partner
***Every 7 minutes x 5 sets, starting at 0:00, do:
10/10/8/6/6 (by rd) Bear Complex
40 HR Push-ups + 20 Burpees

WOD Notes: Goal is to have 3+ minutes to row each round. RX Weights: (M: 155/185/215#, F: 105/125/145#). The first bar should feel relatively light, but the 2nd & 3rd should feel much more challenging since there’s less reps. Total volume/athlete = Total Cals + 20 Bear Complex + 100 Push-ups + 50 Burpees. You can let monitor reset after each rd & add up the 5 rds.

7/7/2022 – WOD

Strength
a) Shoulder Press or Push Press – Work up to a heavy single
b) 3 Sets Max Reps (8-12) of Shoulder Press or Push Press @ 75%
—15 Min Clock to get this all done. Choose one. You may mix if you want.

Conditioning
12 Min AMRAP
15/12 Cal Ski
12 DB Hang Cleans 50/35#
12 C2B Pull-ups (RX+ = 6-8 Bar MU)
12 DB Hang Snatches 40/30#

WOD Notes: Goal is 4 rds. This WOD is mainly going to hit your upper body since most of the WOD’s this week hit the lower body. DB weight should be fairly light to where you can do the 12 reps unbroken. You will use 2 DB’s for both cleans/snatches. C2B sub = chin over bar or banded pu (no scaling reps).

Assistance
a) Strict Pull-ups – 5×5 (weighted = advanced)
b) DB Reverse Flies – 4×12 (control eccentric part)

7/6/2022 – WOD

Strength
a) Deadlift – 2×8 @ 70%, 2×6 @ 75%, 2×4 @ 75%+
b) DB Lateral Raises – 5×10 (control eccentric)
c) Hollow Rocks – 5×30-45 Sec
—Superset a/b/c every 4 minutes. You may touch n go, but lower slow & no bouncing.

Conditioning
12 RFT w/ Partner (interval)
5 Power Cleans @ 70-75%
4 Laps Dball Bear Hug Carry 150/100#
12/10 Cal Assault Bike

WOD Notes: Goal is under 1:45 each round (sub 21 min total). Each person will do 6 rds. PC should feel heavy for 5 reps where you have to take an extra few secs between reps, but take less than 30 sec. You may start at 70% & increase to 75% by the end. 1 Lap = 6 mats. Sprint the bike (less than 50 sec!).

Assistance
a) Glute Ham Raises 4×10 (sub: 5-6 negatives) or Hamstring Sliders – 3×15
b) DB Bench Press – 4×10 (3 sec eccentric)

Reminder: This Saturday July 9th is Rage Cornhole Tourney/Hangout. Starts at 5pm & will go whenever we feel like stopping. It will be $20/ person & we’ll draw teams upon arrival.

7/5/2022 – WOD

Strength
a) Bulgarian Split Squats – 5×8 (4R + 4L) – Heavier than last wk
b) Straight Arm Lat Pulldown – 4×10
c) One Arm High Pulls – 4×10 (each arm)
—Superset a/b/c every 4 minutes

Conditioning
5 RFT
15 Thrusters 95/65#  (RX+ = 115/75#)
15 T2B
60 Double Unders

WOD Notes: Goal is 13-16 min. Thrusters should be done in 1-2 sets every round. T2B sub = T2R or weighted LR/SU. DU sub = 30 DU, 120ft versa, or 80 singles. 

Assistance
a) Weighted Plank – 5 Sets: 1 min on / 1 min off
b) Barbell Bicep Curls – 4×10

7/4/2022 – Happy 4th of July

Conditioning
For Time w/ Partner
1200m Run
80 Double Dutch Burpees
100 Power Snatches (M: 115/145/175#)  (F: 75/95/115#)
80 Double Dutch Burpees
1200m Run

WOD Notes: Goal is sub 35 minutes. You will switch weights every 40 reps (20 each), so that the breakdown is 20/20/10 each & should be 60/70/80% of Power Snatch. First bar should be light to where you can touch n go a bunch in a row & the 2nd 2 bars are quick singles. Run sub = 1500m Row or 3000m C2Bike.

7/2/2022 – WOD

Conditioning
3 RFT w/ Partner
100/80 Cal Assault Bike
6 (50 Double Unders + 2 Wall Walks)
30 (Squat Clean + Front Squat) M = 135/155/185#. F = 95/105/125#

WOD Notes: Goal is sub 40 minute. Partner A will do 50 double unders while partner B does the 2 wall walks, then you will switch. Barbell weight is 45/55/65% by round.

6/30/2022 – WOD

Strength
Snatch + Hang Snatch + 3 OHS – 6 Sets Every 1:45
—Stay between 70-80% or work up to heavier if you feel good. If you can’t OHS, bring bar back down behind head and do 3-5 back squats.

Conditioning
3 RFT w/ Partner
150m Backwards Sled Drag 180/135#
2 (8 DB Bench Press (heavy) + 1 Rope Climb 20ft)
20 Dball Over Shoulder 150/100#

WOD Notes: Goal is 18-22 min. This WOD is meant to be a little lower intensity since the duration is longer & there are a lot of movements that isolate certain muscles. Sled Drag is to the Cantel Sign & should be a fast walk if possible. Partner A benches & Partner B rope climbs. RC sub = 2 pulleys, 2 up/downs, or 8 Ring Rows.

Assistance
a) DB Reverse Flies – 4×15
b) L-Sit Tap Overs – 10×10 (lift feet back & forth over KB)

6/29/2022 – WOD

Strength
a) 3 Shoulder Press + 3 Push Press – 5 Sets @ 80%+ of both 
b) BB Bent-over Rows – 5×8 (slow eccentric)
—Superset a/b every 3 minutes & use same barbell. After your 3 presses, your partner will immediately load more weight on the bar to do your 3 PP right away.

Conditioning
For Time
15 T2B
15 Push Jerks 185/125#
30/25 Cal Row
—Rest 2 minutes
20 T2B
20 Push Jerks 155/105#
30/25 Cal Row
—Rest 2 minutes
30 T2B
30 Push Jerks 125/85#
30/25 Cal Row

WOD Notes: Goal is sub 3, sub 4, sub 5 by round. Score = total time. Make sure to push the row each round (95%+ effort), since you have built in rest. PJ = 45/55/65% by rd. Goal is to go unbroken or done in 2 sets. T2B sub = T2R or weighted su/leg raises.

Assistance
a) DB Lateral/Front Raises – 4×8 each (no rest in between)
b) GHD Sit-ups – 3×25 (weighted) –rest 90 sec between

6/28/2022 – WOD

Strength
a) Hex Bar DL or Sumo DL – 2×5@75%+, 3×3@85%, 1×2@90%, 1×1@95%+
b) Tricep Pushdowns (Pulley) – 5×10 (heavy)
—Superset a/b every 3 minutes

Conditioning
5 RFT
15/12 Cal Ski
10 Hang Power Cleans 165/115#  (RX+ = 195/135#)
15 Box Jump Overs 24/20″

WOD Notes: Goal is 12-15 min. HPC = 70% (should be difficult for 10 unbroken or have to break up once). Try to jump even if it’s a lower box (no step-ups).

Assistance
a) Glute Ham Raises or Hamstring Sliders – 4×12
b) One Arm Farmers Carry (KB or DB) – 3×100 yards each side (heavy)