Author Archives: jordy

7/15/2016 – WOD

Strength
Front Squat – 4×7 @ 70-75%

Conditioning
5 Rounds (interval style)
90 Second Rounds of:
2 Laps Prowler Push (120ft) 345/200#
Amrap of Burpees
—Rest 3 minutes between rounds
***Score = total burpees each round.

WOD Notes: TD = 10-25 burpees/round. Usually Friday’s are open gym/make-up day, but this will be class based for today. Each round starts with 2 laps of prowler push, which should take between 20-30 seconds. You will do max burpees in the remaining time left in the 90 sec round. This is absolutely 100% ALL OUT (DO NOT HOLD BACK!). As soon as you’re finished the prowler push, drop down and do your burpees in the parking lot. Record burpees for each round.

7/14/2016 – WOD

Strength
Snatch – In 7 sets, work up to a heavy touch n go snatch
—Start @ 65%.

Conditioning
4 Rounds For Time
50 Double Unders
2 Squat Snatches (65%)
1 Rope Climb 20ft
2 Squat Snatches (65%)
100m One Arm Farmers Carry 53/35# KB

WOD Notes: TD = 12-20 minutes. DU scale = 80 singles. You may power snatch instead of sq snatch if mobility is limited, however you should go a little heavier. RC scale = 3 up/downs (keep legs straight, use arms), 1 lap sled pull with arms, or 10 ring rows. The farmers carry is to the “Marcor” Sign and back to rage. Carry the KB with left arm up and the right arm back (should be a fast walk/slow jog). Make sure to set up KB outside and leave them there throughout the WOD.

7/13/2016 – WOD

Strength
Clean: Full + Below Knee + Above Knee + Split Jerk – 5 sets
—Start @ 70% @ work up to a heavy complex. Squat all 3 cleans.

Conditioning
5 Rounds For Time
5 Clean n Jerk 205/135#
15 T2B
20 Wall Balls 20/14#

WOD Notes: TD = 10-19 minutes. CnJ = 70% of power clean n jerk max (should start to feel heavy by round 3). T2B scale = reduce reps to 10/round, 15 sit-ups, or 8 cal ski erg. Wall Balls (10ft) should be done in 1-2 sets every round with minimal rest.

7/12/2016 – WOD

Strength
a) Bench Press – 4×7 @ 75-80%
b) Pull-ups: Strict C2B or Chin – 4×8 (use a weight if necessary)
—You may do inverted rows with barbell or ring rows instead of pull-ups

Conditioning
Complete with a Partner for Time:
5k Row
—You must switch every 500m. Each partner will do 5x500m sprints!

WOD Notes: TD = 17-25 minutes. Each 500m MUST be a sprint or at least 95% effort, since you will have about 1:45-2:30 minutes of rest depending on your partner. You may partner up with anyone. Classes with odd numbers, will have one group of 3, which 2 people will row at once. Do not reset monitors after each 500m. Averaging a 2:30 pace will put you at 25 minutes, so you have to average less than that between you and your partner.

7/11/2016 – WOD

Strength
Back Squat – 4×7 @ 75-80%

Conditioning
For Time
30 DB Snatches (alternating) 70/45#
40 Burpees
1 Mile Run
40 Burpees
30 DB Snatches (alternating) 70/45#

WOD Notes: TD = 14-25 minutes. DB should be light to where you can muscle snatch majority of the reps. Try to get your 1 mile run time even though you shouldn’t be running at 100% effort.

Nano 6 Challenge Rules (in order to place entry in reebok box):
1) Do Rage WOD that’s programmed that day
2) Record results on whiteboard
3) Finish in Time Domain (doesn’t have to be RX)
4) Verify attendance by class coach

7/10/2016 – WOD 

Open Gym: 1-3pm

7/9/2016 – WOD

Conditioning
20 Min AMRAP
5 Bear Complex 155/105#
10 Strict L-Sit C2B Pull-ups
15 Burpee Box Jumps 24/20″

WOD Notes: TD = 4-6 rounds. Bear Complex may be performed as a cluster and behind the neck cluster. Use around 60% of 1RM push press/thruster. Pull-up scale = strict c2b, chin over bar, or 10 strict ring rows. Try to partner up with someone for the burpee box jumps for larger classes.

7/8/2016 – WOD

Strength
Front Squat – 3×10 @ 70-75%

Conditioning
Make-up/Skill Day!

7/7/2016 – WOD

Strength
Power Clean + Hang Sq Clean – 5 sets @ 85-95% of PC max
—Do not drop bar in between reps

Conditioning
10 Rounds For Time – (20 min cap)
3 Power Cleans (75%)
9 T2B
27 Double Unders

WOD Notes: TD = 12-18 minutes. T2b scale = 5 cal ski erg, 9 knee above hips, or 9 sit-ups. DU scale = 40 singles.

Assistance Work
Romanian Deadlifts – 4×6 @ 65% of 1RM DL
—Rep starts from the top of DL. Push hips/knees back, while using lats to keep bar close. Lower bar to lower shin without touching floor.

7/6/2016 – WOD

Strength
3 Push Press + 2 Push Jerk + 1 Split Jerk (from the floor) – 5 sets
—80%, 80%, 85%, 90%, 90% of PP max (go as heavy as pp allows by the 5th set)

Conditioning
3 Rounds (interval style)
2 Legless Rope Climbs 20ft (sub: climb with legs)
200m Sled Drag 100/50#
35 Wall Balls 20/14# to 10ft target
400m Run with wall ball
—Rest 2 minutes between rounds

WOD Notes: TD = 5-8 min/round. Each round is 95%+ effort. Sled should be loaded to where you can run with it the entire time (still should be challenging). The next parking lot entrance is the 200m mark (before fire hydrant). The goal is to do 35 unbroken wall balls (ball should be light) and catch the ball on the 35th rep & go right into the run. RC scale = 1 lap sled pull with arms only (heavy) or 10 DB bent over rows each arm.