Author Archives: jordy

11/21/2018 – WOD

By WOD

Strength
Clean n Jerk – 1 EMOM for 15 Min
—Start @ 65% & work up to a heavy single

Conditioning
For Time
50 Thrusters 75/55#
150 Double Unders
50/40 Cal Row

WOD Notes: This WOD is meant to be quick (7-10 min). Thrusters should be super light to where you can do them in 1-3 sets! DU scale = 250 singles, 75-100 DU, or 3 min of max DU.

Assistance
a) DB Reverse Flys (on incline bench) – 4×15
b) GHD Sit-ups or Sit-ups (weighted behind head) – Tabata 12 Rounds or Accumulate 120 reps as fast as you can

Schedule This Week
Wed – No 7pm Class
Thurs – PilgrimRage @ 9am
Fri – Open Gym 8am-1pm
Sat – Normal

11/20/2018 – WOD

By WOD

Strength
Bench Press – Work up to a heavy single, then 3×10 @ 70%

Conditioning
2 Min AMRAP x 10 with a partner
10 Power Snatches 155/105# (70%)
Max Cal Ski

WOD Notes: Score = total cals between you & your partner (do not reset monitor). You should have about 45-60 sec to ski each round. Snatches can be touch n go for a few reps or quick singles! Weight should feel moderately heavy.

Assistance
a) RDL – 5×5 @ 75% (little heavier than last wk)
b) Hollow Rocks – Max Rounds of Tabata (Scale with hands to the side or under butt)

Schedule This Week
Mon & Tues – Normal
Wed – No 7pm Class
Thurs – PilgrimRage @ 9am
Fri – Open Gym 8am-1pm
Sat – Normal

11/19/2018 – WOD

By WOD

Strength
a) Back Squat (5 sec tempo down) – 4×6 @ 70-75%
b) One Arm Shoulder Press – 4×10 (each arm – keep trunk square)
—Superset a/b. Rest 90 sec between each superset.

Conditioning
5 RFT
8 DB Hang Sq Cleans 70/45# DBs
216ft Farmers Carry 70/45# DB’s
12 GI Janes

WOD Notes: DB should feel challenging for 8 reps which should be unbroken each rd. You should have to rest a little after the GI Janes each rd before you pick up the DB. FC = 6 mats x 6 times (6 laps). Use a bar that’s above your reach for the GI Janes if you can do an unassisted pu.

Assistance
a) Strict Pull-ups – 6 EMOM for 10 minutes (advanced = use weight)
b) Weighted Plank – 10 sets: 30 sec on / 30 sec off (heavier than last wk)

Schedule This Week
Mon & Tues – Normal
Wed – No 7pm Class
Thurs – PilgrimRage @ 9am
Fri – Open Gym 8am-1pm
Sat – Normal

11/17/2018 – WOD

By WOD

Conditioning (Partner WOD)
25 Min AMRAP
40 Sumo Deadlift High Pull 135/95#
40 Thrusters 135/95#
40 T2B
200 Double Unders
—Rest 3-5 minutes
50 Cal Ski Erg For Time

WOD Notes: Try to switch every 5 reps for the SDLHP/Thrusters. Only one person may work at once for the SDLHP/Thrusters/T2B, but you may work at the same time for the DU. Shoot for 2-3 rds. The 50 Cal Ski is partner style where you may break it up anyway you’d like.

REMINDER: Rage Christmas Party is Saturday December 8th @ 7pm! Please RSVP through the FB page ASAP!

11/15/2018 – WOD

By WOD

Strength
Clean – 15 Min to work up to a heavy single

Conditioning
16 Min AMRAP
8 Strict Pull-ups (Rx+ = c2b)
12 Box Jumps 33/24″
50ft Handstand Walk or 4 Wall Climbs
20 Wall Balls 30/20# to 10/9ft

WOD Notes: This WOD is meant to be lower intensity, since there is mixture of strict strength, high box jumps, & a high skill gymnastic movement. WB should be unbroken every round. You should be between 5-6 rds on this. Take your time on the Box Jumps and make sure to bring knees up each rep. Step down each rep as well. WC scale = 20-30 shoulder taps with feet elevated on a box.

Assistance
a) Glute/Ham Raises – 5×8 (advanced – weighted or banded)
b) DB Bicep Curl + Gun Walk – 4×12 + 60ft walk (heavier than last wk)
c) L-Sit (paralletes) – 5×20-40 lateral taps over an object

11/14/2018 – WOD

By WOD

Strength
Snatch – 1 EMOM for 12 Min
—Start @ 70% & work up to a heavy single

Conditioning
14 Min AMRAP
12 DB Lunges (farmers style) 70/40#’s
12 DB Bench Press 70/40#’s
25/20 Cal Row

WOD Notes: RX+ = 80/45#’s. You should be shooting for 5-6 rds. For the DB lunges, you will hold them at your side (grip may start to get taxed by the end of the WOD). Larger classes will share a bench with someone with your DB at the opposite side of the bench & should stagger 60-90 sec. BP should be unbroken almost every round & should feel tough!

Assistance
a) DB Reverse Flys (on incline bench) – 4×15
b) GHD Sit-ups or Sit-ups (weighted behind head) – Tabata 10 Rounds or Accumulate 100 reps as fast as you can

11/13/2018 – WOD

By WOD

Strength
15 min to work up to a heavy jerk (use rack) – Do 1 rep EMOM until you get to 90%, then take more time in between sets.
—Your choice between power/split

Conditioning
2 Min AMRAP x 10 Rds (with a partner)
2 Legless Rope Climbs 15ft OR 1 Pegboard Ascent
7 Dball Over Shoulder 150/100#
Max Cal Ski

WOD Notes: This is an interval style WOD where Partner A works for 2 min while Partner B rests for 2 min. You should be giving 95%+ effort each round & have around 45-60 sec on the ski erg each rd. Score = total cals on the ski erg between you & your partner. If more than 12 people, some will have to row instead. Legless scale = climb with legs or 4 heavy seated rope pulleys.

Assistance
a) RDL – 5×5 @ 72% (little heavier than last wk)
b) Hollow Rocks – 10 Rounds of Tabata (Scale with hands to the side or under butt)

REMINDER: Rage Christmas Party is Saturday December 8th @ 7pm! Please RSVP through the FB page ASAP!

11/12/2018 – WOD

By WOD

Strength
a) Back Squat – Work up to a heavy single, then do 1×10 @ 75%
b) One Arm High Pulls – 5×8 each arm

Conditioning (18 min cap)
For Time
60/50 Cal Bike (35/25 assault)
40 Bar Facing Burpees
20 Sq Clean n Jerks 165/105# (55%)
40 Bar Facing Burpees
60/50 Cal Bike (35/25 assault)

WOD Notes: Goal is to finish bike in 3 min or less, so scale cals if you can’t do this. Burpees = open standard. You must squat cnj & those should be singles. Please load barbell where you won’t break plates!!!!

Assistance
a) Strict Pull-ups – 5 EMOM for 10 minutes (advanced = use weight)
b) Weighted Plank – 10 sets: 30 sec on / 30 sec off (heavier than last wk)

REMINDER: Rage Christmas Party is Saturday December 8th @ 7pm! Please RSVP through the FB page ASAP!