Author Archives: jordy

12/6/2017 – WOD

Strength
Clean n Jerk (full) – 15 Min to Work up to a heavy single

Conditioning
7 Rounds For Time (20 min cap)
5 Dball over Shoulder 150/100#
7 Push Jerk 185/125#
20/15 Cal Bike (10/7 assault)

WOD Notes: TD = 13-19 min. PJ = 60% of 1RM jerk (should be able to do 7 unbroken but feel heavy towards the end). Scale cals on bike if you can’t do them in under 60 sec.

Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 4×15
b) DB Bent-over Rows – 4×12 (each arm)
c) GHD Sit-ups – 4×40 (rest 90 sec between sets)

12/5/2017 – WOD

Strength
a) Bench Press – 1×5 @ 75%, 1×3 @ 85%, 1×1 @ 100%, 2 set max reps @ 70%
b) Hollow Rocks – 4×45-80 sec (rock longer than last wk)
–Super set part a/b 

Conditioning
5k Row For Time with a Partner
***You must do a 100ft Handstand Walk or 3-5 Wall Climbs while resting

WOD Notes: TD = 17-24 min. The WOD starts with Partner A rowing (95%+ effort), while partner B does the HS walk or WC. Scale # of ft of HS walk if necessary & 2 laps bear crawl is the scaling option for WC. Partners will switch every 500m (5x500m each), however if you can’t maintain under a 2:30 pace then you will scale to 400m.

Assistance
a) RDL – 7×3 @ 75-80%
b) Lateral/Front/Rear Delt Raises (use DB or small plate) – 3×12 each movement
c) Banded Tricep Extensions – 4×25 (heavier band than last wk)

12/4/2017 – WOD

Strength
a) Bulgarian Split Squats – 5×6 (each leg) @ 55% of BS
–barbell should be in front rack. Heavier than last wk
b) One Arm High Pulls – 4×12 (same as last wk)

Conditioning
15 Min AMRAP
21 Bar Facing Burpees
15 Thrusters 125/85#
9 Sumo DL High Pull 125/85#

WOD Notes: TD = 4-5 rd. Thrusters should be done in 2 sets each round & should feel moderately heavy. SDLHP – Grip should be just about shoulder width (pinky on edge of knurling). You may do singles or touch n go.

Assistance
a) Supinated Grip C2B Pull-ups – Accumulate 100 Reps in the least amount of time
–Use weight if you can do 10+ strict unbroken. Scale = accumulate 25 negatives
b) Plank (weighted) – 10 sets: 30 on/30 off (heavier than last wk)

12/3/2017 – WOD

Open Gym: 11-1:30pm

12/2/2017 – WOD

***8am & 9am classes. Open Gym 10-2pm***

Conditioning
3 Rounds For Time
50 Wall Balls 20/14# to 10ft
30 T2B
10 Clean n Jerks @ 65%

WOD Notes: TD = 13-19 min. WB should feel very light to where you can do sets of 15 each round even when fatigued. T2B scale = 30 V-ups/Tucks. Cnj should be done in singles and should be moderately heavy.

Assistance
a) Floor Press – 5×5 @ 87.5%
b) #abseveryday – Banded Static Hold + Trunk Rotation (w/ partner): 4 sets (45-60 sec hold – each side)

REMINDER: Rage Christmas Party is tonight at 7pm!

12/1/2017 – WOD

***Tomorrows Schedule: 8am & 9am classes + Open Gym 10-2pm***

Strength
Back Squat – 5×5 @ 85%
—Controlled tempo down + 2 sec pause in the bottom

Conditioning
Make-up/Skill Day!

Assistance
a) DB Shoulder Press (both arms at same time) – 5×8 (heavy)
b) One Arm Farmers Carry (march in place) – 4×30 sec each arm (use 35% of DL)
–Use straps if you have them.
c) L-Sit/tuck (Pegboard) – 10×20 sec (rest 60 sec between)

11/30/2017 – WOD

Strength
3 Position Snatch – 15 Min to work up to a heavy complex

Conditioning
For Time (20 min cap)
40/30 Cal Ski
30 Overhead Squats 135/95#
3 Rope Climbs 20ft or 3 Pegboard Ascents
200 Double Unders
3 Rope Climbs 20ft or 3 Pegboard Ascents
30 Overhead Squats 135/95#
40/30 Cal Ski

WOD Notes: TD = 12-18 min. OHS should be one in 1-2 sets each rd. You may sub front squats if OH mobility is limited. RC scale = climb to 12-15ft, do 6 up/downs, or 25 ring rows. DU scale = 400 singles or max DU in 3 minutes.

Assistance
a) 4×12-15 DB Bicep Curls + 2 Lap Gun Walk
b) Lat Pulldown (use band) – 4×25 (keep arms straight)
c) #abseveryday -4 Sets: 30 sec of bicyle crunches + 30 sec V-ups + 30 sec hollow hold

11/29/2017 – WOD

Strength
3 Position Clean n Jerk (full) – Work up to a max for this complex
–above the knee, below the knee, floor, split jerk

Conditioning
5 Rounds For Time
12 (6R+6L) Hang DB Snatch 70/45#
15 Pull-ups (Rx+ = 20)
250m Run

WOD Notes: TD = 11-17 min. The Hang DB snatches should be performed like a one arm swing, but you will drive elbow up to keep it close to your body. You must do all 6 reps with one arm before switching & DB may not touch the floor during the 6 reps. You may kip the PU (chin over bar). Scale the # of pull-ups if you can’t get them done in less than 45 secs!

Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 5×10 (heavier)
b) BB Bent-over Rows – 5×10
c) GHD Sit-ups – 4×35 (rest 90 sec between sets)

11/28/2017 – WOD

Strength
a) Bench Press – 5×5 @ 90%
b) Hollow Rocks – 5×45-75 sec (rock longer than last wk)
–Super set part a/b 

Conditioning (23 min cap)
3 Rounds For Time
50/40 Cal Row
25 Thrusters 95/65#
10 Dball Over Shoulder 150/100#

WOD Notes: TD = 17-23 min. Thrusters should feel very light to where you can do them unbroken or in 2 sets (minimal rest between sets). If you can’t complete the 50/40 cals in under 3 minutes scale back the cals.

Assistance
a) RDL – 5×5 @ 70-72%
b) Lateral/Front/Rear Delt Raises (use DB or small plate) – 3×12 each movement
c) Banded Tricep Extensions – 4×25 (heavier band than last wk)

11/27/2017 – WOD

Strength
a) Bulgarian Split Squats – 5×6 (each leg) @ 52% of BS
–barbell should be in front rack. Heavier than last wk
b) One Arm High Pulls – 4×10 (same as last wk)

Conditioning
20 Min AMRAP (complete with a partner)
10 Burpee Box Jump Overs 24/20″
25/20 Cal Bike (15/10 assault)
***Partner B will start round when Partner A gets to 20/15 cals on bike.

WOD Notes: TD = 10-14 rds. This is an interval WOD, where the intensity is high each round! Every round should be under 2 min, even when your fatigued. Scale the height of box if you can’t complete the BBJO in under 45 secs.

Assistance
a) Supinated Grip C2B Pull-ups – Accumulate 90 Reps in the least amount of time
–Use weight if you can do 10+ strict unbroken. Scale = accumulate 25 negatives
b) Plank (weighted) – 10 sets: 30 on/30 off (heavier than last wk)