Author Archives: jordy

4/8/2021 – WOD

Strength
a) Front Rack Lunges – 5×10 @ 45-50% of BS
b) DB Bent-over Rows – 5×10 (each arm)
—Superset a/b every 3 minutes

Conditioning
4 Rounds (interval style)
10 Deadlifts (Rd 1&2 = 65%, Rd 3&4 = 70%)
15 Bar Facing Burpees
400m Run
—Rest 90 sec between rounds

WOD Notes: Goal is 3-3:30/rd. You should be able to do DL in 1-2 sets every rd, but should feel somewhat challenging. You may do singles if you can’t maintain good form. Try to push the pace on the run since you have rest after each round!

Assistance
a) GHR (GHD) – 4×15 or start from the top and lower yourself down slow (4×8)
b) Side Plank – 3×60 Sec (each side – weighted on hip – heavier than last wk)

4/7/2021 – WOD

Strength
Snatch – 1 Every 30 Sec x 20 Sets (20 reps)
—First 10 reps = 70%. 2nd 10 reps = 75%

Conditioning
15 Min AMRAP
15 DB Snatches (2 arm) 50/35#
15 T2B
20/15 Cal Row

WOD Notes: Goal is 5 rounds. You should be able to do snatches in 2 sets each rd. T2B sub = sit-ups, v-ups, or T2R. 

Assistance
a) BB Bicep Curls + Skull Crushers – 4×12 (each)
b) Weighted Sit-ups – 10×15 (20 sec rest between)

4/6/2021 – WOD

Strength
a) Push Press – 5×8 @ 70%
b) One Arm Farmers Carry – 3x100m (each arm)
—You will do your FC after set 1,3,5 of PP. 100m = across the street & back into Rage. You will do it with the (R) arm then the (L) arm each set.

Conditioning
3 RFT
15 Hang Power Clean 175/115#
100 Double Unders
30/25 Cal Ski

WOD Notes: Goal = 13-17 min. HPC = 65% (should be able to do in 2-3 sets & take about 45-60 sec). DU sub = 50 DU, 150 singles, or 200ft versa.

Assistance
a) 30 Sec Russian Twists + 30 Sec Hollow Rock – 4 sets
b) DB Lateral/Front Raises – 3×12 (each)

4/5/2021 – WOD

Strength
a) Back Squat – 3×10 @ 75% (should be heavier than your 20 rep)
b) Turkish Get-ups – 3×1 each arm (heavy)
—Superset a/b every 3 minutes. Work up to a heavy turkish get-up for 1 rep each side. You must stand up & lay back down.

Conditioning
“Mini Muscle Murph” – For Time
Buy In: 400m Sled Drag 70/45#
5 Rounds:
5 Strict C2B Pull-ups
10 DB Bench Press (heavy)
15 Goblet Squats (w/ one DB)
Buy Out: 400m Sled Drag 70/45#

WOD Notes: Goal is 15-20 min. You should be able to jog slow or walk very fast with the sled (take about 2:30-3:30). Each round of “Cindy” should take around 2 min at the most. You may use a band for pull-ups but make them challenging since it’s only 5 reps. DB BP should feel challenging for 10 reps as well. RX = 70/40# DB’s. You may hold the DB horizontally in the front rack for the squats.

Assistance
a) Weighted Plank – 5 Sets: 1 min on / 1 min off
b) Hip Adduction (rower) – 3×10 (each leg)

4/3/2021 – WOD

Conditioning
30 Min AMRAP w/ a partner
100/80 Cal Row
10 (2 Sq Clean + 4 FR Lunges + 5 Jerks) 155/105#    (RX+ = 185/125#)
80 T2B 

WOD Notes: Goal is 2-3 Rounds. This entire WOD is “you go, I go”. If you get 3 rounds that is moving! You may mix in some sit-ups, v-ups, or T2R if 80 is too many to where you hit a wall. You need to keep moving through the reps! BB should be around 55% of your CnJ max.

4/1/2021 – WOD

Strength
a) Deadlift – 5×4 (no touch n go – 80%)
b) DB SeeSaw Shoulder Press – 5×16 (alt one arm at a time)
—Superset a/b every 3 minutes. If you don’t have a DL max go for a PR.

Conditioning
10 RFT
4 Dball over Shoulder 150/100#
4 Muscle-ups  (Sub: 6 C2B Pull-ups)
40 Double Unders

WOD Notes: Goal is 15-17 minutes. PU sub = Chin over bar or Banded Pull-ups. DU sub = 20-25 DU or 60 Singles.

Assistance
a) GHR (GHD) – 4×12 or start from the top and lower yourself down slow (4×7)
b) Side Plank – 4×45 Sec (each side – weighted on hip – heavier than last wk)

3/31/2021 – WOD

Strength
Snatch Pull + Snatch (full) + Hang Snatch @ 70-80%
—1 Set Every 90 Seconds x 6 Sets

Conditioning
20 Min AMRAP w/ Partner
70/60 Cal Ski
30 Power Snatches (increasing weight)

WOD Notes: Goal is 3+ rds. M: 125/145/165/185. F: 85/105/115/125#. You may divide the work anyway you’d like. Snatch = 55/60/65/70% by rd. 

Assistance
a) BB Bicep Curls + Skull Crushers – 4×15 (each)
b) Weighted Sit-ups – 10×12 (20 sec rest between)

3/30/2021 – WOD

Strength (Week 5/5)
a) BB Good Mornings – 5×8 (pause at bottom on each rep)
b) DB Bench Press – 5×8 (1st 4 reps = 3 sec eccentric)
—Superset a/b every 3 minutes.

Conditioning
4 RFT
10 Power Clean 185/125#  (RX+ = 205/135#)
2 Rope Climb 15ft  (RX+ = 20ft)
400m Run

WOD Notes: Goal is 14-18 min. PC = 70% (quick singles that take around 45 sec each rd). RC sub = climb to 12ft, 6 heavy pulleys, or 4 up/downs. Run sub = 300ft Versa Climber.

Assistance
a) Strict Pull-ups – Accumulate 50 Reps (Sub: 20 3 Sec Negatives)
b) 20 Sec Hollow Hold + 20 Sec Hollow Rock – 5 Sets

3/29/2021 – WOD

Strength (week 5)
a) Back Squat – Work up to a heavy 2 Rep, then do 1×20 @ 70%+ (heavy as you can go). 
b) One Arm High Pulls – 4×12 (each arm)

Conditioning (15 min cap)
100/80 Cal Assault Bike For Time

*EVEN Min = 5 Burpees      (RX+ = 6)
*ODD Min = 10 Wall Balls 30/20# to 10/9.5ft   (RX+ = 12)

WOD Notes: The goal is to finish in under 15 minutes. The WOD starts with the 5 burpees. You should be able to do the 5 burpees & 10 wall balls in under 25 sec each rd. You will have to transition to the bike as quickly as you can!!

Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) DB Lateral/Front/Bent-over Raises – 4×10 each (slow eccentric)

3/27/2021 – WOD

Conditioning
“Open 21.3” 
Complete for total time:
15 front squats (95/65#)
30 toes-to-bar
15 thrusters (95/65#)
—Rest 1 minute (clock continues to run) then
15 front squats (95/65#)
30 chest-to-bar pull-ups
15 thrusters (95/65#)
—Rest 1 minute (clock continues to run) then 
15 front squats (95/65#)
30 bar muscle-ups
15 thrusters (95/65#)

Time cap: 15 min.

“Open 21.4” –  begins immediately upon completing 21.3
Complete the following complex for max load:

  • 1 deadlift
  • 1 clean 
  • 1 hang clean
  • 1 jerk
    Time cap: 7 min.
  • WOD Notes: Today’s Open workout has 2 parts. The first part (21.3) has a 15 minute time cap. The second part (21.4) starts immediately upon completion of 21.3 – that may be at 15:00, if you got capped, or sooner than 15:00 if you finished 21.3!
  • If you are competing in the Open, please read the Workout Description & Standards for your division:

21.3 Variations and Notes:

  • Scaled 16-54 = 65/45 #, hanging knee-raises / pull-ups / chest-to-bar pull-ups
  • Masters 55+ Rx = 65/45 #, T2B / pull-ups / chest-to-bar pull-ups
  • Teens 14-15 Rx = 65/45 #
  • For other versions, reference the workout description & scorecards linked above
  • Competitors must place their barbell 8 feet from their PU bar. The workout starts with all athletes standing behind the PU line. During the 1 minute of rest, athletes must return to their starting point under the PU bar and must wait there until the 1 minute rest period has passed.
  • Tie break: Record the time at the end of each set of thrusters.

21.4 Variations and Notes:

  • The same barbell that was used for 21.3 must be used for 21.4. Athletes may not receive assistance loading the bar.
  • Once the bar is deadlifted from the ground, all 4 movements must be completed in one continuous sequence.
  • The movement standards are listed in the same pdf files as 21.3 (linked in red, above)
  • The cleans can be power or squat cleans. The jerk can be a push press, push jerk, or split jerk
  • Collars/clips must be placed on the outside of the plates for each attempt.
  • Tie break: 21.3 results will be used to break the tie