Author Archives: jordy

9/28/2023 – WOD

Strength
Snatch – Above Knee + Below Knee + Floor: 1 Set every 90 Sec x 8 Sets
—Stay light between 70-75% & work on technique. Squat is preferred if OH mobility is good.

Conditioning
8 RFT
12 Unbroken Wall Balls 30/20# to 10/9.5ft
6 C2B Pull-ups  (RX+ = 8)
150m Run

WOD Notes: Goal is 14-18 minutes. C2B sub = chin over bar or banded strict PU. Run is to the “Evoqua” sign & back into Rage. Transitions should be quick!!

Assistance
a) L-Sit/Tuck (pegboard) – 20 Sec on / 40 Sec off x 8 Sets
b) BB Bent-over Rows (supinated grip) – 5×10 (heavy)

9/27/2023 – WOD

Strength
a) Deadlift – 5×3 @ 80-85% (touch n go – build to heavy 3)
b) DB Shoulder Press – 5×8 (control eccentric)
—Superset a/b every 3 minutes

Conditioning
12 Min AMRAP
12/10 Cal Assault Bike 
10 Deadlifts 255/175# (55%)
3 Wall Walks  (RX+ = 4 WW or 50ft HSW)

WOD Notes: Goal is 5-7 rds. Some will have to use C2 Bike for larger classes. DL should be relatively light to where you can pick it up as soon as you get off the bike & touch n go a lot of the reps. WW sub = 2-3 WW, 60ft seal walk using sliders, or 8-10 shoulder taps/ww.

Assistance
a) GHD Sit-ups – 4×25 (Weighted on ODD rounds) -rest while partner goes
b) Incline Bench Bicep Curls (same time) – 4×10 (3 sec eccentric)

9/26/2023 – WOD

Strength
a) Bench Press – 5×4 (1 1/4 reps), 1x ME @ 70% (10+ reps)
b) One Arm Farmers Carry – 3×50 Yards each arm (heaviest you’ve ever tried by 3rd set)
—Superset a/b round 1/3/5 every 3:30. Use straps for the FC. Walk around inside the gym for 30 sec each arm if it’s rainy outside.

Conditioning
1 Min AMRAP x 20 w/ Partner (interval)
ODD RD = 8 Hang Power Cleans 185/125#
EVEN RD = 50 Double Unders
Max Cal Ski Sprint
***Score = total calories 

WOD Notes: Goal is to have 25-30 seconds to ski each round. The interval for each person is 1:00 on / 1:00 off for 10 rounds each. You will alternate between HPC & DU by round. HPC = 65% (challenging for 8 reps especially the last 2-3 rds). DU sub = 25 DU or 30 Sec of double under practice.

Assistance
a) Banded Hollow Rocks – 30 Sec on / 30 Sec off x 8 Sets
b) DB Lateral Raises – 4×12 (3 sec eccentric)

9/25/2023 – WOD

Strength
a) Back Squat – 5×3 @ 80%+, 1×8-12 Reps @ 70%
b) Straight Arm Lat Pulldown – 5×10
—Superset a/b every 3 min

Conditioning
4 RFT
150m Sled Drag (75m Backwards + 75m Forward) 90/60#
20 T2B
10 Devil Press 55/40#

WOD Notes: Goal is 16-20 minutes. T2B sub = T2R, hanging knee raises, or incline leg raises (bench). DP should be a little heavier than normal. Larger classes – Some will have to start with DP & finish with the sled drag each round.

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) One Arm Rows (pulley) – 4×10 each arm

9/23/2023 – WOD

Conditioning
3 RFT w/ Partner
80/60 Cal Assault Bike
60 Push Jerks 135/95#
40 Sumo Deadlift High Pulls 135/95#
6 Rope Climbs 15ft  (RX+ = 20ft)

WOD Notes: Goal is sub 35 minutes. You may use a lighter weight for the SDHP if necessary, since jerks should feel easier. RC sub = 6-7 strict pu, 10 RR, or 2 up/downs for every RC. You may break up the work as needed. 

9/21/2023 – WOD

Strength
Full Snatch + Hang Snatch: 1 Every 1:15 x 10 Sets @ 70-75%
—Build to a heavy complex by set 10. Pull yourself into a squat if you have mobility. This is the same complex in reverse compared to last week, so try to hit similar numbers.

Conditioning
Every 4:30 x 4 Rounds    (RX+ = Every 4 minutes)
15 Overhead Squats 135/95#
12 C2B Pull-ups  (RX+ = 15)
400m Run

WOD Notes: Goal is to have 45-60 secs rest each round. You can approach this WOD 2 ways. 1) High Intensity – anaerobic) – Push the pace each round & get more rest. 2) Barely make the interval & take your time on the runs (lower intensity – aerobic). OH Squat sub = Front Squats & C2B sub = chin over bar or banded pull-ups. Pick a band where you can go unbroken, but you’re almost failing at rep 12.

Assistance
a) L-Sit/Tuck (pegboard) – 30 Sec on / 60 Sec off x 6 sets
b) DB Bent-over Rows – 5×8 each arm (heavy)

9/20/2023 – WOD

Strength
a) Deadlift – 5×5 @ 75-80%+ (you may touch n go)
b) DB Lateral Raises – 5×10 (control eccentric)
—Superset a/b every 3:30. Partner up with someone else.

Conditioning
3 RFT
20 DB Hang Cleans 50/35#
20 T2B  (RX+ = 25)
20 DB Push Press 50/35#
30/25 Cal Row

WOD Notes: Goal is 15-18 minutes. DB movements should be done in 1-2 sets each rd (feel pretty light). T2B sub = T2R, Hang knee raises, or v-ups. 

Assistance
a) GHD Sit-ups – 5×20 (rest while partner goes) -RX+ = weighted
b) Straight Arm Lat Pull-down – 4×12 (heavy)

9/19/2023 – WOD

Strength
a) Bench Press – 5×5 @ 80%+, 1xME @ 70% (10+ reps)
b) One Arm Farmers Carry – 3×50 Yards each arm (heavy!) 
—Superset a/b on sets 1/3/5 every 3 minutes. Use Farmers handles or heavy DB. You should need to rest a little at the far curb before coming back with other arm bc it’s heavy.

Conditioning
1-10 Reps of:
Power Clean 165/110#   (RX+ = 185/125#)
Burpees (no jump)
***30 Double Unders after each round

WOD Notes: Goal is 11-15 minutes. PC = 65% (quick singles). You don’t have to jump on the burpees, since there’s DU in the WOD. DU sub = 15-20 DU or 50 singles/rd. 

Assistance
a) Weighted Hollow Rock – 40 Sec on / 40 Sec off x 8 Sets
b) EZ Bar Skull Crushers – 4×12 (heavy)

9/18/2023 – WOD

Strength
a) Back Squat – 5×5 @ 80%+ (build to a heavy 5)
b) Face Pulls – 5×10 (pause each rep for at least 2 sec)
—Superset a/b every 3:30

Conditioning
5 RFT
10 Step-ups to 24/20″ Box  (115/75#)    (RX+ = 135/95#)
15 Box Jump Overs 24/20″
20/16 Cal Ski

WOD Notes: Goal is 13-17 minutes. Focus on trying to use the foot that’s on the box & avoid excessively pushing off the back foot on the step-ups (alternate as well). You don’t have to stand up on the box at the top of each rep for the BJOvers. Step-up sub = 100ft versa w/ resistance cranked up in the middle.

Assistance
a) Weighted Plank – 45 Sec on / 45 Sec off x 8 Sets
b) Strict Pull-ups (close-grip) – 5×8 (RX+ = weighted)

9/16/2023 – WOD

Conditioning
4 RFT w/ Partner
600m Run
30 GI Janes
20 Dball over Shoulder 150/115#

WOD Notes: Goal is 25-33 minutes. You will run together & GI Jane at the same time. One person works at a time on the Dball over shoulder. One person may do more reps on the GI Janes if needed. Dball should be heavier than normal if possible as well!

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