Author Archives: jordy

1/16/2018 – WOD

By WOD

Strength
Push Jerk + Split Jerk (use rack) – 10(67%), 8(70%), 6(72%), 4(77%), 2(82%)
—Each set you must do half reps PJ & the 2nd half of SJ.

Conditioning
Complete For Time (with a partner)
60/40 Cal Ski
30 Hang Power Cleans 205/135# (70%)
50 HSPU
300 Double Unders
50 HSPU
30 Hang Power Cleans 205/135# (70%)
60/40 Cal Ski

WOD Notes: TD = 18-22 min. Switch every 10 cals (should be sprints) on the ski erg. Switch every 5 reps on the HPC. You may break up HSPU anyway you’d like. HSPU scale = DB PP (switch every 10 reps). You may work at the same time for DU and break those up anyway you’d like, but don’t spend more than 3 min on them.

Assistance
a) RDL (snatch grip) – 4×10 @ 110% of snatch (same wt as last wk)
b) DB Floor Press – 4×8 (heavier than last wk)
c) Hollow Rocks – Tabata: 10 Rounds

1/15/2018 – WOD

By WOD

Strength
Back Squat – 10(75%), 8(77%), 6(80%), 4(82%), 2(85%)
—Pause on the last rep of each set

Conditioning
3 Rounds For Time
12 DB Burpee Box Step-ups 24/20″ (45/30#)
500m Row

WOD Notes: TD = 11-15 Min. You may use KB if DB are taken (do a normal Burpee then pick up KB). You must stand on top of the box each rep. Share a box with someone else and face them.

Assistance
a) Strict Pull-ups: 6×5-9 reps every 90 sec
b) Weighted Plank: 6 sets: 45 sec on / 45 sec off (heavier than last wk)

1/13/2018 – WOD

By WOD

***Rage closes at 1pm today!!!!***

Conditioning
3 Rounds For Time
10 Power Snatches 135/95#
15 Bar Facing Burpees
10 Clean n Jerks 135/95#
15 C2B Pull-ups
—Rest 2 minutes then:
For Time
400m Run
500m Ski
400m Run

WOD Notes: TD = 12-16 Min / 5-7 Min. Try to use the same weights for the Snatches and CnJ but if you have to use a lighter weight for Snatch that’s fine. They should both feel light. Please remember not to drop bar with light plates!! C2B scale = 8-12 reps, chin over bar, or banded PU.

1/12/2018 – WOD

By WOD

Strength
Back Squat (no belt) – 10(72%), 8(75%), 6(77%), 4(80%), 2(82%)
—Pause on the last rep of each set

Conditioning
Make-up/Skill Day!

Assistance
a) Bicep Curls + Gun Walk – 4×12 reps
b) Lat Pulldown – 4×25 (keep arms straight)
c) 4 sets: 30 sec Russian Twists + 30 sec flutter kicks + 30 sec v-ups or tuck-ups
—Rest 15 sec between movements

Announcement
Rage will close today at 6pm!

1/11/2018 – WOD

By WOD

Strength
Snatch (full) – 12 Min EMOM (24 total reps)
—Min 1-4: 3EMOM @ 70%, Min 5-8: 2EMOM @ 75%, Min 9-12: 1EMOM @ 80%

Conditioning (15 min cap)
150 Wall Balls For Time (20/14# to 10/9ft)
***Top of every min do 3 Dball Over Shoulder 150/100#

WOD Notes: TD = 9-15 min. WOD starts with Dball. Pick a WB that you can consistently do 15 reps unbroken & throw to 10/9ft (which is usually the open standard). The 3 dball cleans should take no more than 20 sec. If you pick a light ball, do 4 reps. Set-up equipment close to a wall to minimize transitions.

Assistance
a) One Arm Shoulder Press (banded) – 4×8 (use light band)
b) Banded Dball Carry (march in place) – 4×60-75 sec
c) L-Sit/tuck (Pegboard) – 8×30 sec (rest 90 sec between)

1/10/2018 – WOD

By WOD

Strength
Clean (full) – 12 Min EMOM (24 total reps)
—Min 1-4: 3EMOM @ 65%, Min 5-8: 2EMOM @ 70%, Min 9-12: 1EMOM @ 75%

Conditioning
20 Min AMRAP (with a partner – relay style)
5 Ring Muscle-ups or 6 GI Janes
10 Deadlifts 225/155#
25/20 Cal Bike

WOD Notes: TD = 10-14 rd. Each round should be 95%+ effort. Partner B will start when Partner A gets to 20/15 cal on the bike. You may do Bar MU instead of GI Janes. If you can do a PU, use a bar that is above your reach. DL (45%) should be light to where you can do all 10 reps touch n go each round (with good form).

Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 4×12 (heavier band)
b) DB Bent-over Rows – 4×12 (each arm – pause at the top)
c) GHD Sit-ups – 4×20 (3 sec count down + 3 sec count up)

1/9/2018 – WOD

By WOD

Strength
Push Jerk + Split Jerk (use rack) – 10(65%), 8(67%), 6(70%), 4(75%), 2(80%)
—Each set you must do half reps PJ & the 2nd half of SJ. Work on speed under the bar with these sets as they shouldn’t feel super heavy this wk.

Conditioning
12 Min AMRAP
8 One Arm DB Clusters 70/45# (4R + 4L)
12 T2B
35 Double Unders
—Rest 1 minute
5 Min AMRAP Ski For Cals With Partner (30 on/30 off)

WOD Notes: TD = 6-9 rd / 75-120 cals. You may touch n go the clusters & only one head of DB has to hit floor. T2B scale = 8 reps (if you have trouble linking) or 12 V-ups/Tuck-ups. DU scale = 15 DU or 60 singles.

Assistance
a) RDL (snatch grip) – 4×8 @ 110% of snatch
b) DB Floor Press – 4×12 (heavy)
c) Hollow Rocks – Tabata: 10 Rounds

1/8/2018 – WOD

By WOD

Strength
a) Back Squat (no belt) – 10(72%), 8(75%), 6(77%), 4(80%), 2(82%)
—Pause for one sec on the last rep of each set. This shouldn’t feel too challenging, since we will increase weight each week with this same rep scheme.
b) One Arm High Pulls – 4×8 (each arm)

Conditioning
20 Min AMRAP – “Nutrition Baseline WOD”
30/23 Cal Row
20 Burpees
10 Laps Dball Carry (shoulder) 150/100#

WOD Notes: TD = 4-5 rd. Make sure to alternate shoulders each round when you carry the ball. 6 Mats = 1 lap.

Assistance
a) Strict Pull-ups: 6×4-8 reps every 90 sec (sub: 3 negatives)
b) Weighted Plank: 6 sets: 45 sec on / 45 sec rest

Announcement: The free Nutrition Challenge starts today! Point Sheets are on my desk! Prizes will be awarded at the end of the challenge for the athlete with the most points accumulated. Also, please try to give 100% effort today during the WOD, since we will repeat this at the end of the challenge!