Author Archives: jordy

7/25/2018 – WOD

Strength
Jerk (rack) – 1 EMOM for 12 Min. Work up to a heavy single.
—Start @ 70%. You may do split or power jerk

Conditioning (20 min cap)
5 Rounds For Time
5 Power Clean (77-80%)
15/11 Cal Ski
25 Wall Ball 20/14#

WOD Notes: TD = 14-19 min. PC should feel heavy for 5 reps each round (take about 30-40 sec). WB should feel light and be done in 1-2 sets every round, so choose a ball to where you can do that! Scale cals on ski if you can’t complete RX’d amount in 60 sec or less!

Assistance
a) DB Bent-over Rows – 4×12 (heavy)
b) Ab Mat Sit-ups (20/10# weight behind head) – 140 for time
c) Grip: Barbell Wrist Curls – 3×20

7/24/2018 – WOD

Strength
a) Deadlift – 8×2 @ 70-90% (heavier than last wk)
—Lower 1st Rep down under control
b) DB Bench Press – 5×8 (heavy)
—Superset a/b

Conditioning
4 Rounds For Time
9 Power Snatch 145/100#
15 T2B
21/18 Cal Row

WOD Notes: TD = 11-16 min. PS = 70% (quick singles). T2B Scale = 8-12 reps (if you have trouble linking) or 15 toe to ring.

Assistance
a) Hollow Rocks – 10 Sets: 30 sec on 30 sec off. RX+ = banded
b) Grip – Hang from Pull-up-Bar : 3 sets ME
—RX+ = 80/50# (heavier than last wk)

7/23/2018 – WOD

Strength
a) Jump Squats – 3×6 30-35%
b) Back Squat – Work up to a heavy single
c) One Arm High Pulls – 4×8 (each arm)

Conditioning
13 Min AMRAP
1 DB Burpee Ground To OH 50/35#
2 DB Squats (2 DB) 50/35#
20 Double Unders
2 DB Burpee Ground To OH 50/35#
4 DB Squats (2 DB) 50/35#
25 Double Unders
3 DB Burpee Ground To OH 50/35#
6 DB Squats (2 DB) 50/35#
30 Double Unders
4 DB Burpee Ground To OH 50/35#
8 DB Squats (2 DB) 50/35#
35 Double Unders
***Continue with pattern until time is up

WOD Notes: TD = Rd of 8-9 DB BGTO. DB Burpee GTO should be a little more heavy than normal. Squats should be unbroken each round (open standard). DU scale = 2x singles or 1/2 DU each round.

Assistance
a) Supinated Grip Pull-ups – 5×3 (heavy) + 3×10 or Accumulate 15 negatives
b) Weighted Plank – 10 sets: 30 sec on 30 sec off
c) Grip – Plate Pinch: 3 sets ME 25/15# plate (lighter than last week)

7/22/2018 – WOD

10-11am – Yoga with Jen Spause

7/21/2018 – WOD

Conditioning
Complete For Time With a Partner
100 GI Janes
50 DBall over Shoulder 150/100#
800m Run (400 Backwards/400 Forward)
80 Front Rack Lunges 165/105#
100/80 Cal Ski

WOD Notes: TD = 22-29 min. If there’s more than 12 people in a class, some people will have to start with the ski erg and work backwards. You may break up work anyway as needed. You may work at the same time for GI Janes. If you can do a strict pu, use a bar that’s above your reach. You should alternate back and forth for the Dball cleans. You have to stay together for the run, but if one athlete is really slow running backwards they can run forward in order to stay with partner. Lunges should be around 50% of FS.

Assistance
a) Core – 3 sets: 30 sec Russian Twists + 30 sec Flutter Kicks + 30 sec V-ups
b) Grip – Axle Bar DL Hold (double Overhand) – 3xME @ 185/125#

7/20/2018 – WOD

Strength
a) Jump Squats – 3×6 @ 30-35% (barbell on back – 3 sq jump + 3 1/4 sq jump)
b) Back Squat – 1×20 @ 84% (heavier than Mon)

Conditioning
Make-up/Skill Day!

Assistance
a) L-Sit/tuck (Pegboard) – Accumulate 3 minutes
b) Grip: Farmers Carry (2 arms) – 3x75m (50% of DL)

Reminder
1) Rage Family Day is postponed until August 4th due to the weather.
2) Yoga – This Sunday at 10am with Jen Spause. Free for all Ragers and $10 for Non-members

7/19/2018 – WOD

Strength
Snatch – 10×1
—One rep every 60 sec. Start @ 70% & work up to a heavy single

Conditioning
5 Rounds For Time
12 DB Snatches (alternating) 80/50#
15 T2B
400m Run

WOD Notes: TD = 13-18 min. DB snatches should be a little heavier than normal. T2B scale = 8-12 reps (if you have trouble linking).

Assistance
a) Glute Ham Raises – 3×15 (scale = start at top & come down slow)
b) DB Shoulder Press (alternate one arm at a time) – 4×10 (each arm)
c) Grip: Banded BB roll ups with KB – 3×60 sec (heavier than last week)

7/18/2018 – WOD

Strength
Clean n Jerk (full) – 1 EMOM for 10 sets. Start @ 75% & work up to a heavy single

Conditioning
15 Min AMRAP
15 Push Jerk 175/115#
20 Pull-ups
30 Wall Balls 30/20# to 10/9ft
35/28 Cal Row

WOD Notes: TD = 3-4 rounds. PJ = 60% (you should be able to do them in 1-2 sets). PU scale = 10-15 reps, banded pu, or ring rows. WB should be heavy and done in 1-3 sets.

Assistance
a) DB Bent-over Rows – 4×12 (heavy)
b) Ab Mat Sit-ups (20/10# weight behind head) – 125 for time
c) Grip: Barbell Wrist Curls – 3×15

7/17/2018 – WOD

Strength
a) Deadlift – 7×3 @ 65-85% (slightly heavier than last wk)
—Lower each rep under control. No touch n go 
b) DB Bench Press – 4×12 (heavy)
—Superset a/b

Conditioning
2 Min AMRAP x 10 Rounds (with a partner)
1 Round Dumbbell “DT” 60/40#
Max Cal Bike

WOD Notes: TD = 15-30 cals/rd. Score = total cals. Each athlete will do 2 min on / 2 min off for 5 sets each. Please DO NOT drop the DB from Overhead!! You will use (2) DB for this WOD. The goal is to pick a DB weight that you can do unbroken each round. One head of the DB only has to touch the floor. “DT” = 12 DL + 9 HPC + 6 Jerk.

Assistance
a) Hollow Rocks – Accumulate 5 minutes (RX+ = banded)
b) Grip: Hang from Pull-Up Bar for as long as possible x 3 sets
—RX+ = 70/45# DB between legs. (heavier than last wk)

7/16/2018 – WOD

Strength
a) Jump Squats – 3×6 @ 30-35% (barbell on back – 3 sq jump + 3 1/4 sq jump)
b) Back Squat – 1×20 @ 82% (heavier than Fri)
c) One Arm High Pulls – 4×12 (3 sec tempo down – may have to go lighter)

Conditioning (20 min cap)
100 Bar Facing Burpees For Time
*Top of every min do 2 squat cleans @ 205/125# (65%)

WOD Notes: TD = 12-18 min. WOD starts with the 2 cleans. Cleans should feel moderately heavy to where they take 15-20 sec when you get in the later minutes of the WOD. Burpee = open standard!

Assistance
a) Supinated Grip (narrow grip) Strict PU – 6×10 or Accumulate 60 reps. C2B = RX+
b) Weighted Plank: 8 sets – 45 sec on / 45 sec off
—Heavier than last wk
c) Grip Test: Plate Pinch Walk (both hands) – 3 sets Max Effort 35/25#