Author Archives: jordy

4/25/2024 – WOD

Strength – “18 Min Clock”
a) Push Press – 2×5 @ 70%, 1×3 @ 80%, 3×1 @ 85%+, 1xME (8-12 reps) @ 70%
b) DB Bent-over Rows – 4×10 each arm (slow eccentric)
—Superset a/b as needed. Work up to a heavy single for part (a).

Conditioning
15 Min AMRAP
15/12 Cal Assault Bike
12 One Arm DB Hang Snatch 60/40#
16 One Arm DB Push Press 60/40#
2 Rope Climbs 15ft

WOD Notes: Goal is 4-5 rds. You will do 6 reps with the right arm, then 6 with the left arm for the snatches and then repeat with 8 each arm for the PP. You should be able to do all the reps unbroken, but get challenging. RC sub = climb 10-12ft, 12 Ring Rows, 5 heavy pulleys, or 3 strict up/downs.

Assistance
a) L-Sit Tap overs (Parallettes) – 5×20
b) Hip abduction (knee on rower seat) – 3×8 (each leg)

Announcement: The Running Clinic is Saturday May 4 @ 9:45am. Please sign-up using the link below! It’s free to all Rage members.
https://go.dptpreneur.com/widget/form/yfrek9oOlaolXHhcRJoa

4/24/2024 – WOD

Strength
a) Deadlift – 1×5 @ 70%, 1×3 @ 80%, 1×2 @ 85%, 3×1 @ 90%+
b) DB Lateral Raises – 4×12 (control eccentric)
—20 Min Clock. Work up to a heavy single for part (a) or you may do a 5×5 @ 75%. Superset a/b as needed.

Conditioning
4 RFT
5 Deadlifts @ 65%
15 T2B
5 Deadlifts @ 65%
400m Run

WOD Notes: Goal is 11-14 minutes. DL should feel heavy on the 2nd set each round since you’re only doing 5 reps at a time. Make sure to maintain form throughout the WOD! T2B sub = T2R, Hanging leg raises, or incline leg raises on bench. 

Assistance
a) 30 Sec GHD Sit-up Hold + 15 GHD SU x 4 Sets
b) Face Pulls – 5×10 (Pause each rep)

4/23/2024 – WOD

Strength
a) Bench Press – 1×5 @ 70%, 1×3 @ 80%, 1×2 @ 85%, 3×1 @ 90%+, 1xME @ 70%
b) GHR (5×8 – weighted + 5 Sec eccentric) or Hamstring Sliders (5×15)
—Work up to a heavy single. Try to keep hips on the bench as it gets heavier. Superset a/b every 3:30. 

Conditioning – “20 Min Cap”
5 RFT
10 Bar Facing Burpees
10 Hang Power Clean 165/110#  (RX+ = 185/125#)
15 HR Push-ups  (RX+ = 20)
20/15 Cal Row

WOD Notes: Goal is 16-20 minutes. HPC = 65% (unbroken & challenging). Push-up sub = 10 reps, band assisted or elevate hands on a bench (keep rigid plank position).

Assistance
a) Hollow Rocks: 45 Sec on / 45 Sec off x 6 Sets
b) EZ Bar Skull Crushers – 5×8 (control eccentric)

4/22/2024 – WOD

Strength
a) Back Squat – 5×4 @ 80%+ across
b) DB Pull-over – 5×10 (3 sec eccentric – heavy)
—Superset a/b every 3:30.

Conditioning
10 Min AMRAP
50 Double Unders
10 C2B Pull-ups  (RX+ = 12 C2B or 4-6 Bar MU)
8 FR Lunges 165/110#   (RX+ = 185/125#)

WOD Notes: Goal is 5-7 rounds. DU sub = 25 DU, 75 singles, or 100ft versa. C2B sub = chin over bar pu or banded. FR Lunges should be challenging for 8 reps especially after the first few rounds.

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) EZ Bar Bicep Curls – 4×12

4/20/2024 – WOD

Conditioning
10 RFT w/ Partner – “45 Min Cap”
30/24 Cal Assault Bike
10 Power Snatches (increasing every 2 rounds)
250m Run

WOD Notes: Goal is sub 45 minutes. PS: M = 135/145/155/165/175#, F = 83/93/98/103/113#. Snatches should be touch n go the first 2 barbells or so. 

Announcement: The Running Clinic is Saturday May 4 @ 9:45am. Please sign-up using the link below! It’s free to all Rage members.
https://go.dptpreneur.com/widget/form/yfrek9oOlaolXHhcRJoa

4/18/2024 – WOD

Strength
a) Deadlift (Hex or Barbell) – 5×2 @ 80%+ (build to a heavy 3), 1XME @ 70% (10+ reps)
b) DB Front Raises – 5×8 (3 sec eccentric)
—No touch n go for part (a). You may use a traditional bar as well if you want, since there’s only 4 hex bars. Partner up with someone else to make clean-up quicker & transition into the WOD. 

Conditioning – “20 Min Cap”
3 RFT – “2024 Quarterfinals WOD #2”
50 Wall Balls 20/14/10#
50 Lateral Burpee Box Jump Overs 24/20″

WOD Notes: This WOD is going to be a grinder where you just gradually chip away at the reps. You may step-over the box if necessary, but if you wanted to compare your score to people on the games leader board it wouldn’t count. 

Assistance
a) Face Pulls (pulley) – 4×12 (pause each rep for at least 2 sec)
b) L-Sit/Tuck (Pegboard) – 10×20 Sec (rest 40 sec between)

4/17/2024 – WOD

Strength
a) Push Press – 5×2, 1xME (8-12 reps) @ 70%
b) DB Bent-over Rows – 4×12 each arm (slow eccentric)
—Superset a/b every 3:30. Work up to a heavy double for part (a).

Conditioning
For Time
40/32 Cal Row
25 Push Jerks 135/95#
50 T2B
25 Push Jerks 135/95#
40/32 Cal Row

WOD Notes: Goal is 10-14 minutes. PJ = 50% (should be able to link 10 at a time & feel relatively light). T2B sub = T2R, GHD SU, Weighted Sit-ups, Incline leg raises. The 50 reps should take no longer than 3 minutes. 

Assistance
a) GHD Sit-ups – 15 EMOM x 8 (weighted)
b) DB Lateral Raises – 4×12

4/16/2024 – WOD

Strength
a) Bench Press (1 pause 1-3″ above chest + 2 pause on chest) – 5×2 @ 85%+, 2XME @ 70% (8-10 reps)
b) GHR (4×15 – weighted) or Hamstring Sliders (4×18)
—You may build to a heavy set of 2 for part (a), but the range shouldn’t be too large. Superset a/b every 3:30. 

Conditioning “21 min Cap”
5 RFT
20/16 Cal Ski
2 Rounds of “Cindy”
10 Power Cleans (increase RD 3 & 5)

WOD Notes: Goal is to finish under 21 min cap! You have to move quickly and transition fast on “Cindy”. “Cindy” = 5 PU + 10 Push-ups + 15 Air Squats. Power Cleans: Rd 1&2 = 55%, Rd 3&4 = 65%, Rd 5 = 75%. RX would be 155/185/225# & 105/125/155#. You may kip pull-ups or use bands.

Assistance
a) Hollow Rocks: 30 Sec on / 30 Sec off x 10 Sets
b) EZ Bar Skull Crushers – 4×10 (control eccentric)

4/15/2024 – WOD

Strength
a) Back Squat – 5×6 @ 75-80% (build to a heavy 6 rep)
b) DB Pull-over – 5×8 (3 sec eccentric – heavy)
—Superset a/b every 3:30.

Conditioning
4 RFT
150m Backwards Sled Drag 70/45#
5 Wall Walks  (RX+ = 7)
20 Hang DB Snatches 70/50#

WOD Notes: Goal is 15-19 minutes. Try to alternate between jog/walk on the sled drag. You shouldn’t have to walk the entire thing. WW sub = 3-4/rd or 10 shoulder taps. You may alternate however you like for the snatches but make sure to split up reps evenly between both arms.

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

4/13/2024 – WOD

Conditioning
40 Min Clock – 4 RFT w/ Partner
ODD RD = 400m Sled Drag 135/95#
EVEN RD = 600m Run
20 Clusters (increasing by rd)
40 Double Dutch Burpees
***Max Snatch in the remaining 40 minutes

WOD Notes: Goal is to have 5-8 minutes to work up to a heavy snatch or you may just practice technique with a light weight. Cluster: m = 135/155/165/185# f = 95/105/115/125#. 

Announcement: The Running clinic has been cancelled. We will reschedule in May on a Saturday & hopefully have more interest.