Author Archives: jordy

2/15/2017 – WOD

By Uncategorized, WOD

Strength
1 Power Clean + 2 Sq Clean every 1:30 for 7 sets (touch n go)
—start @ 70% of Sq clean & work up to a heavy set

Conditioning
“Open WOD 13.4” – 7 Min AMRAP
3 Clean n Jerk 135/95#
3 T2B
6 Clean n Jerk 135/95#
6 T2B
9 Clean n Jerk 135/95#
9 T2B
12 Clean n Jerk 135/95#
12 T2B
*Keep climbing ladder by increasing 3 reps each round until 7 min is up

Assistance
GHD Hip Extensions – 4×10 (weighted)

WOD Notes: TD = 70-115 reps (rd 12-18). CnJ weight should be less than 50% of 1RM (very light). I’d recommend doing a lot of singles on the CnJ, which will save your grip. If you have trouble linking T2B, do quick singles the whole WOD. T2B scale = knee above hips.


Bill W finishing nicely on his clean!

2/14/2017 – Happy Valentine’s Day!

By Uncategorized, WOD

Strength
Push Jerk (use rack) – 3 reps every 1:30 for 7 total sets
—Start @ 75%. Increase weight every set. Last set should be around 90%

Conditioning
15 Min AMRAP
15 DB Burpee Ground to OH 45/35#
25 C2B Pull-ups
50/45 Cal Row

Extra Work
a) Strict Ring Dips – 6×6 (weighted)
b) Strict C2B Pull-ups – 6×6 (weighted)

WOD Notes: TD = 2-3 rounds. C2b scale = 10-15 C2B or chin over bar. You may also do ring rows or kneeling bar assisted PU. Large classes will have to stagger about 3 min later.


Coach E Hill with 302# Jerk PR!

2/13/2017 – WOD

By Uncategorized, WOD

Strength
Back Squat – 3 reps every 1:30 for 7 total sets
—Start @ 75%. Increase weight every set. Last set should be around 90%

Conditioning
12 Min AMRAP
30 Overhead Squats 95/65#
30 Bar Facing Burpees
20 Overhead Squats 135/95#
20 Bar Facing Burpees
10 Overhead Squats 185/125#
10 Bar Facing Burpees
5 Overhead Squats 225/155#
Max Bar Facing Burpees with remaining time

Midline
Tabata Plank (weighted) for 10 rounds

WOD Notes: TD = 5-40 burpees. Score = total burpees in the last round. OHS should be around 30%/45%/60%/75% by round. All 4 rounds should be unbroken, so make sure to rest enough after the set of burpees. I’d recommend changing weights as soon as your done each set of squats each round.


2/11/2017 – WOD 

By Uncategorized, WOD

Conditioning
20 Min AMRAP (with a partner)
60 Wall Balls 30/20# To 10/9ft
60 T2B
30 DB Burpee Box Step Overs 20/18″ 45/30#

WOD Notes: TD = 2-3 Rounds. WB & T2B I would like to be broken up into 6×10, however you may break them up as needed. When partner A is working on the Burpee box step overs, partner B must do 10 Burpees before you can switch. So basically each athlete is doing 3x (5 Burpee Box step over + 10 Burpees).

Reminder: The Bar/Ring Muscle-up clinic is tomorrow from 12-2pm. It will start with Bar MU. Cost = free for Rage members and $10 for Non-Ragers.

2/10/2017 – WOD

By Uncategorized

Strength
Front Squat – 4 reps every 1:45 for 6 total sets
—Start @ 70%. Increase weight every set. Last set should be around 87%

Conditioning
Make-up/Skill Day!

Reminder: The Ring/Bar Muscle-up clinic is this Sunday at 12-2pm! Bar Mu starts at 12pm. Prerequisites are 4-5 Strict Pull-ups & 4-5 Strict Ring Dips. Sign-up sheets will be on the front desk as you walk into Rage! Cost = Free for Rage Members and $10 for Non-Rage Members.

2/9/2017 – WOD

By Uncategorized

Strength
2 Power Snatch + 2 Sq Snatch every 1:45 for 6 sets
—Start @ 70% of 1RM PS & work up to 87%

Conditioning
3 Min AMRAP
25 Russian KB Swings 88/70# (unbroken)
Row for Max Cals with remaining time left
—Rest 3 min between rounds. Repeat for total of 4 rounds.

WOD Notes: TD = 25-50 cal each 3 min amrap. DO NOT hold back on the rows! Approach each 3 min interval as an ALL OUT sprint! Record total calories for all 4 rounds.


EarthFed Muscle Protein & RX Bars stocked up!

2/8/2017 – WOD

By Uncategorized

Strength
2 Power Clean + 2 Sq Clean every 1:45 for 6 sets (touch n go)
—start @ 65% of Sq clean & work up to a heavy set

Conditioning
For Time
30 Thrusters 115/75#
30 C2B Pull-ups
Run 1 Mile
30 Thrusters 115/75#
30 C2B Pull-ups

WOD Notes: TD = 13-20 min. Thrusters should be light to where you can do them in 2 sets 1st round. Should be able to do them in 3×10 worst case scenario on the 2nd round. You may scale the Thruster/PU part by doing 3 rounds – 10 thruster + 10 PU (before & after run). Choose this option if you have a hard time stringing large sets of Pull-ups.

Reminder: The Ring/Bar Muscle-up clinic is this Sunday at 12-2pm! Prerequisites are 4-5 Strict Pull-ups & 4-5 Strict Ring Dips. Sign-up sheets will be on the front desk as you walk into Rage! Cost = Free for Rage Members and $10 for Non-Rage Members.


Andy B – Hitting triple extension!

2/7/2017 – WOD

By Uncategorized

Strength
Push Jerk (use rack) – 4 reps every 1:45 for 6 total sets
—Start @ 72%. All sets should be heavier than last week. Last set should be around 87%

Conditioning
27-21-15-9 reps of:
Power Clean 135/95#
Bar Facing Burpees

Extra Work
a) Strict Ring Dips – 4×8
b) Strict C2B Pull-ups – 4×8
c) Tabata AD Bike – Record total calories

WOD Notes: TD = 9-15 min. PC = 50% of 1RM PC (should be very light to where you can touch n go a lot of the reps). You must jump over the bar and land on 2 feet for the burpees!


Bob, Joe, Colleen

2/6/2017 – WOD

By Uncategorized

Strength
Back Squat –  4 reps every 1:45 for 6 total sets
—Start @ 70%. Increase weight every set. Last set should be around 87%

Conditioning
3 Rounds For Time
20 DB Snatches (alternating) 70/45#
20 DB Overhead Walking Lunges (One Arm) 70/45#
75 Double Unders

WOD Notes: TD = 9-13 min (15 min cap). DB should feel very light for the snatches. You may use a lighter weight for the lunges if necessary. You must switch arms after 10 reps for the lunges. DU scale = 40-50 DU or 150 singles.

Announcement: The Ring/Bar Muscle-up clinic is this Sunday! Prerequisites are 4-5 Strict Pull-ups & 4-5 Strict Ring Dips. Sign-up sheets will be on the front desk as you walk into Rage! Cost = Free for Rage Members and $10 for Non-Rage Members.


Tighe – Strengthening his lower back with the Reverse Hyper!