Author Archives: jordy

12/24/2016 – Christmas Eve

Conditioning
“Rage 12 Days Of Christmas” – 2016 version
1 Rope Climb 15ft
2 DBall Over Shoulder 150/100#
3 Power Snatches 135/95#
4 Deadlifts 135/95#
5 Thrusters 135/95#
6 Front Rack Lunges 135/95
7 Hang Power Cleans 135/95#
8 Burpees
9 T2B
10 C2B Pull-ups
11 Burpee DB Ground To Overhead 45/35#
12 Ring Muscle-ups or 20 Cal Bike

WOD Notes: Time Cap is 50 min! Barbell weight should be light to where you can move consistently throughout WOD. Use about 30% of DL. Merry Christmas Ragers!

12/23/2016 – WOD

Strength
Back Squat – 5×5 @ 82.5%

Conditioning
Make-up/Skill Day!

Reminder: Tomorrow we will be doing the Rage “12 Days of Christmas” at 9am & 10am. I encourage everyone to come out and get a fun, but tough workout in before the Holidays!

12/22/2016 – WOD

Strength
Hang Snatch + Low Snatch + Full Snatch – 5 sets @ 75-85%
—Hang on for all 3 reps

Conditioning
12 Min AMRAP
10 Russian KB Swings 88/70#
5 Ring Muscle-ups (sub: 7 HR Push-ups + 7 Ring Rows)
90ft DBall Carry (in front) 150/100#

WOD Notes: TD = 4-6 rounds. Go heavier than normal on KB swings, since you only have to finish with the bell at eye level. MU scale = 7 GI Janes or 7 HR Push-ups + 7 Ring Rows. You must carry the Dball in front of you for the length of 15 mats. 

Announcement: Saturday Dec 24th – 9am & 10am classes only! We will be doing the Rage “12 Days Of Christmas” WOD! I hope to see everyone this Saturday!

12/21/2016 – WOD

Strength
3 Hang Sq Clean + 1 Split Jerk – 5 sets @ 75-90%

Conditioning
5 Rounds (interval style)
6 Clean n Jerk @ 67-70%
25 Cal Row
—Rest 90 sec between rounds

WOD Notes: TD = 1:30-2:45 / round. Each round should be 95%+ effort! You don’t have to squat the CnJ. They should feel relatively heavy but should be fairly quick singles (take 45-60 sec). Subtract 6 minutes from total time.

12/20/2016 – WOD

Strength
Bench Press – 5×5 @ 82.5% (use little heavier than last week)

Conditioning
For Time
150 Double Unders
40 Wall Balls 30/20# 10/9ft
20 C2B Pull-ups
100 Double Unders
30 Wall Balls
15 C2B Pull-ups
50 Double Unders
20 Wall Balls
10 C2B Pull-ups

WOD Notes: TD = 10-16 min (time cap 20 min). DU scale = 2x singles. Wall balls should be heavy to where you have to break them up in multiple sets each round. C2b scale = chin over bar, kneeling assisted pull-ups, or ring rows.

12/19/2016 – WOD

Strength
Back squat – 5×5 @ 82.5% (week 2)

Conditioning
5 Rounds For Time
10 Deadlift 255/175#
10 Burpee Box Jump Overs 24/20″
1 Rope Climb 20ft

WOD Notes: TD = 10-16 min (time cap 18 min). Use 55% of DL. Rc scale = 2 up/downs

12/17/2016 – WOD

Conditioning
20 Min AMRAP
25 Cal Row
20 Thrusters 95/65# 
15 GI Janes

WOD Notes: TD = 3-5 rounds. Thrusters should be light to where you can do them in 1-2 sets each round. GI Jane scale = 15 Burpees/15 ring rows. 

12/16/2016 – WOD

Strength
Back Squat – 5×5 @ 80%
—Same as Monday

Conditioning
Make-up/Skill Day!

Assistance Work
a) 3×12 GHD Hip Extensions (weighted)
b) Strict C2B Pull-ups – Accumulate 40 reps in least amount of sets

12/15/2016 – WOD

Strength
Halting Snatch – 7×2 @ 80%
—Slow pull off the floor + pause at knee for a sec

Conditioning
10 Min AMRAP
3 Touch n go Power Snatches 135/95#
7 C2B Pull-ups
25 Double Unders

WOD Notes: TD = 8-11 rounds. If you don’t feel comfortable linking the snatches, you may do quick singles (60% of 1RM pwr snatch). C2B scale = 6 chin over bar or 6 ring rows. DU scale = 40 singles.

12/14/2016 – WOD

Strength
Full Clean + Hang Sq Clean + Front Squat + Split Jerk – 5 sets @ 70-85%
—Work up to a heavy complex by the 5th set

Conditioning
For Time
100/85 Cal Row
100 Wall Balls 20/14# To 10ft target
30 Power Cleans 165/105#

WOD Notes: TD = 13-19 min (time cap 23 min). PC = 55% of 1RM. You should aim to do at least sets of 10 on wall balls with quick rest between sets. Power cleans should be quick singles.

Midline Assistance
Tabata Plank (advanced = use a weight)