Author Archives: jordy

6/21/2018 – WOD

Strength
Clean n Jerk – 5×4 (2 Pwr + 2 Full)
—One set every 2 min. Start @ 65% & work up to a heavy 4 rep set. You may drop bar between reps. Split Jerk after each clean.

Conditioning
4 Rounds For Time
5 Ring Muscle-ups   (sub: 12 ring rows)
10 Power Clean 165/105#
5 Bar Muscle-ups     (sub: 12 push-ups)
250m Run

WOD Notes: TD = 12-16 min. PC = 60% (should be 10 quick singles). You must run backwards to the fire hydrant. You may turnaround & run forward back into rage. You may scale MU to 2-4/round (shouldn’t take more than 30-40 sec to complete your set of MU.

Assistance
a) L-Sit/tuck (Pegboard) – Accumulate 4 minutes
b) GHD Glute Ham Raises (weighted) – 4×10-15 reps

6/20/2018 – WOD

Strength
Snatch – 5×4 (2 Pwr + 2 Full)
—One set every 2 min. Start @ 65% & work up to a heavy 4 rep set. You may drop bar between reps.

Conditioning
Teams of 3: 6 sets (each athlete) 1 min on / 2 min off
10 Thrusters 115/75#
Max Cals on Bike

WOD Notes: TD = 20-35 cals/rd (360-500 total cals). Each athletes work to rest ratio is 1:2. Leave the monitor run the whole time, since you will record total cals at the end. The bike is supposed to be an ALL OUT Sprint, since you will have 2 minutes of built in rest each so DO NOT hold back! Thrusters should be fairly light for 10 reps.

Assistance
a) Single Arm DB Rows – 4×12 (heavier than last wk)
b) GHD Sit-ups – 4×25 (3 sec count down)

6/19/2018 – WOD

Strength
a) Deadlift – 4×7 @ 67-72% (slightly heavier than last wk)
—Lower each rep under control. No touch n go reps. First set is 67%.
b) Seated (on bench) One Arm DB Press – 4×8 (each arm)
—Superset a/b together

Conditioning
15 Min AMRAP
15/11 Cal Ski
7 Strict Pull-ups
6 DB Complex (1 cnj + 1 snatch – alt each arm) 70/45#

WOD Notes: TD = 5-6 rd. PU scale = less reps (4-6) or banded pu (no kipping). You may use any grip, just make sure you start from a hang. 1 DB complex = 1 cnj + 1 snatch. Do 1 complex with your left arm then switch to the right arm. You will do (3) with each arm. Heats will stagger 1 Min.

Assistance
Banded Hollow Rocks – 8 sets: 30 sec on / 30 sec off

6/18/2018 – WOD

Strength
a) Jump Squats – 3×6 @ 18% (bear hug slam ball)
b) Back Squat – 1×20 @ 65%
c) One Arm High Pulls – 4×10 (each arm – focus on slow eccentric)
—Jump as high as you can for jump squats. Land in athletic position (knees track over toes).

Conditioning (20 min cap)
5 Rounds For Time
10 DB Front Rack Box Step-ups 20/18″ (80/50#)
15 Burpee Box Jump Overs 20/18″
25/20 Cal Row

WOD Notes: TD = 15-20 min. Use (1) DB for the Box step-ups. Row should be paced each round until the last round.

Assistance
a) Weighted Plank – 10 sets: 30 on / 30 off (heavier than last wk)
b) Strict C2B Pull-ups (supinated) – 7×6 (5 sec eccentric) or accumulate 10 negatives (if you can’t do a PU).

6/17/2018 – WOD

Open Gym: 12-3pm

6/16/2018 – WOD

***Rage Closes today at 1pm***

Conditioning
Complete 3 Rounds For Time (with a partner)
400m Run w/ 30/20# ball (1 ball/2 athletes)
20 Dball Over Shoulder 150/100#
20 Muscle-ups
30 Dball Bear Hug Squats 150/100#
80/60 Cal Bike (50/30 assault)

WOD Notes: TD = 27-33 min. Have the faster athlete run with the ball for most of the run. Dball cleans – you should alternate back and forth. MU – you may do ring or bar, but try to focus on the one you’re weaker at! You may work at the same time for MU. MU scale = less reps (10-16) or 30 GI Janes. Dball squats you can break up anyway you’d like. Bike should be sprints! Switch every 20/15 cals.

Assistance
a) One Arm OH Carry – 2x100m each arm
b) Core: Tabata (10 Rounds): V-ups or Tuck-ups

6/15/2018 – WOD

***Rage will close at 6pm today and 1pm tomorrow***

Strength
a) Jump Squats – 3×6 @ 17% (bear hug slam ball)
b) Back Squat – 1×20 @ 62% (heavier than Monday)
c) One Arm Presses – 4×8 (each arm – focus on slow eccentric)
—Jump as high as you can for jump squats. Land in athletic position (knees track over toes).

Conditioning
Make-up/Skill Day!

Assistance
a) Core: Banded Partner Trunk Rotation – 4 sets of 1 min / 1 min off
—30 sec of static hold + 30 sec of trunk rotation
b) Bear Hug Sandbag Walk – 4x100m
—Rest as much as needed between sets

6/14/2018 – WOD

Strength
Clean n Jerk – 4×5 (3 Pwr + 2 Full)
—One set every 3 min. Start @ 65% & work up to a heavy 5 rep set. You may drop bar between reps. Split Jerk after each clean.

Conditioning
15 Min AMRAP
60ft Handstand Walk
2 Rope Climbs 15ft (1 in the seated position + 1 jumping)
150m Sled Drag 100/60#

WOD Notes: TD = 4-5 rd. HW scale = 20-25 shoulder taps against wall/box or 4 wall climbs. RC scale = 5 pulley ascents or 5 up/downs each round.

Assistance
a) L-Sit/tuck (Pegboard) – Accumulate 3 minutes
b) GHD Glute Ham Raises (weighted) – 4×10-12 reps

6/13/2018 – WOD

Strength
Snatch – 4×5 (3 Pwr + 2 Full)
—One set every 3 min. Start @ 65% & work up to a heavy 5 rep set. You may drop bar between reps.

Conditioning
3 Rounds For Time
10 Power Snatch 155/105# (70% PS)
20 Front Rack Lunges 155/105#
30/23 Cal Ski

WOD Notes: TD = 12-17 min. PS should be quick singles or you could touch n go a few reps. Lunges should be done in 2-3 sets max. You may do back rack lunges if front rack mobility is limited.

Assistance
a) Single Arm DB Rows – 4×12 (same weight as last wk)
b) GHD Sit-ups – 4×20 (3 sec count down)

6/12/2018 – WOD

Strength
Deadlift – 4×8 @ 65-70% (slightly heavier than last wk)
—Lower each rep under control. No touch n go reps. First set is 65%.

Conditioning
2 Min AMRAP x 10 With a Partner
5 Hang Clean n Jerk 185/125 (60%)
10 T2B (RX+ = 15)
Max Cal Row

WOD Notes: TD = 150-250 cal (15-25/rd). You should have 60 sec+ each round on the rower. Each athlete will do 5 rounds of 2 min on / 2 min off. Score = total cals (do not reset monitors).

Assistance
a) DB Bench Press – 5×8 (5 sec count down each rep – slow eccentric)
b) Hollow Rocks – 10 sets: 30 on/30 off
—Rx+ = Banded Hollow Rocks