Author Archives: jordy

11/7/2017 – WOD

By WOD

Strength
a) Bench Press – 5×5 @ 82.5%
b) Hollow Rocks – 5×45-60 sec (rock longer than last wk)
–Super set part a/b 

Conditioning
15 Min AMRAP
8 Dball Over Shoulder 150/100#
20 Burpees
25/20 Cal Ski

WOD Notes: TD = 3-4 rd. Record score as total rounds + reps into the rd you were in. You must scale the cals on the ski if you can’t complete 25/20 in under 1:45. Classes will stagger 2 minutes a heat. If there are more 8 athletes in a class, some will have to bike 30/25 cal instead.

Assistance
a) RDL – 4×8 @ 65%
b) Lateral/Front/Rear Delt Raises (use DB or small plate) – 3×12 each movement

Ragers representing at Ghouls & Gals!

11/6/2017 – WOD

By WOD

Strength
a) Bulgarian Split Squats – 5×6 (each leg) @ 45% of BS
–barbell should be in front rack. Heavier than last wk
b) One Arm High Pulls – 4×10 (same wt as last wk)

Conditioning
12 Min AMRAP Ladder
3 Hang Sq Clean 175/115#
10/8 Cal Row
6 Hang Sq Clean 175/115#
15/12 Cal Row
9 Hang Sq Clean 175/115#
20/17 Cal Row
12 Hang Sq Clean 175/115#
25/20 Cal  Row
15 Hang Sq Clean 175/115#
Max Cals on Rower in remaining time left

WOD Notes: TD = 30-60 cals. Score = max cals in the last rd. You will have anywhere from 3-5 minutes on the rower at the end. Use 60% of sq clean. You should be able to do the hang cleans unbroken through the round of 6 & maybe 9, but will have to break up the rd of 12 & 15.

Assistance
a) Wide Grip Strict C2B Pull-ups – Accumulate 60 Reps in the least amount of time
–Use weight if you can do 10+ strict unbroken. Scale = accumulate 20 negatives
b) Plank (weighted) – 8 sets: 45 on/45 off (heavier than last wk)

11/4/2017 – WOD

By WOD

Conditioning
For Time
250m Sled Drag 70/35#
50 Power Snatches 115/75#
250m Sled Drag 70/35#
100 Wall Balls 30/20# to 10/9.5ft
250m Sled Drag 70/35#

WOD Notes: TD = 18-25 min. PS should feel light to where you can do 5-10 reps touch n go for all 50 reps. Please make sure the weights touching floor weigh more than barbell. WB should be done in sets of 10 minimum, so if you can’t do that choose a lighter ball! Sled Drag should be a slow jog the entire time.

Assistance
#abseveryday – 4 rd: (30 sec russian twists, 30 sec flutter kick, 30 sec V-ups)
—Rest 15 sec between movements


11/3/2017 – WOD

By WOD

Strength
Back Squat – 5×5 @ 75%
—slow tempo down + 2 sec pause in the bottom

Conditioning
Make-up/Skill Day!

Assistance
a) 30 sec L-Sit/tuck (Pegboard) + 15-20 V-ups – 6 sets (do this as a superset)
b) Banded Sandbag March – 4×90 sec.
—use a thicker band than last time

11/2/2017 – WOD

By WOD

Strength
3 Position Snatch (full) – 5 sets @ 72-82%
–above the knee, below the knee, floor

Conditioning
4 Rounds For Time
15 C2B Pull-ups (Rx+ = 20)
20/15 Cal Ski
400m Run

WOD Notes: TD = 13-17 min. C2B Scale = chin over bar or do 15 banded pull-ups. The ski erg scale is max cals in 90 sec if you can’t do the Rx’d amount. Heat 2 will go 90 sec later.

Assistance
a) DB Shoulder Press (2 arms) – 4×10 (heavy)
b) One Arm Farmers Carry – 4×50 (50m each arm – use 40% of DL)
–Use straps if you have them. Walk across the street to the curb, then switch arms.


11/1/2017 – WOD

By WOD

Strength
3 Position Clean n Jerk (full) – 5 sets @ 75-82% (little heavier than last wk)
–above the knee, below the knee, floor, split jerk

Conditioning
Complete 12 Rounds with a Partner For Time
6 DB Clean n Jerks 70/45# (each arm)
300m Row

WOD Notes: TD = 1:30-2 min / rd. Partner B will start DB CnJ when partner A gets to 250m on the rower. Each athlete will do 6 rounds. Each round is 95%+ effort, so keep the intensity high on the rower! You may touch only one head of the DB to the ground on the CnJ & they should be touch n go. DO NOT drop DB from overhead!

Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 4×10
b) DB Bent-over Rows (1 arm) – 4×10 (pause at top of each rep)
c) GHD Sit-ups – 4 sets (15 GHD Sit-ups + 30-45 sec hold at parallel)

10/31/2017 – Happy Halloween

By WOD

Strength
a) Bench Press – 5×5 @ 80%
b) Hollow Rocks – 5×45-60 sec
—Super set part a/b 

Conditioning
For Time
50/40 Cal AD Bike (30/20 Assault)
27 Thrusters 95/65#
27 T2B
21 Thrusters 115/75#
21 T2B
15 Thrusters 135/95#
15 T2B
9 Thrusters 155/105#
9 T2B
50/40 Cal AD Bike (30/20 Assault)

WOD Notes: TD = 12-18 min. Bike should take no more than 2-2:15, so scale the cals if you can’t do that. I’d recommend changing weights as soon as you finish each set of thrusters. Please don’t drop weights that will break the bumper plates! T2B scale = scale reps to 20/15/10/5 if you can do them but have trouble linking or you can do hanging knee raises.

Assistance
a) RDL – 4×10 @ 60%
b) Lateral/Front/Rear Delt Raises (use DB or small plate) – 3×10 each movement

10/30/2017 – WOD

By WOD

Strength
a) Bulgarian Split Squats – 4×8 (each leg) @ 40% of BS
—barbell should be in front rack. Use weaker leg first
b) One Arm High Pulls – 4×8 (each arm – heavy)
—use arms only, no hips

Conditioning
For Time
75 KB Swings 70/53#
250 Double Unders
100 Burpees

WOD Notes: TD = 13-19 minutes. You may scale this WOD by breaking this up into 3 rd: 25/115/34. You should choose this option if you have trouble doing big sets of each movement. DU scale = 400 singles or 125 DU.

Assistance
a) Wide Grip Strict C2B Pull-ups – Accumulate 50 Reps in the least amount of time
–Use weight if you can do 10+ strict unbroken. Scale = accumulate 20 negatives
b) Plank (weighted) – 8 sets: 45 on/45 off

***Core will be programmed everyday starting tomorrow for the entire month of November. It is recommended that you follow this whether you do it at Rage or at home! Lets go! #abseveryday