12/25/2016 – WOD
Monday’s Schedule
Open gym: 8am
9am & 10am classes
Open Gym: 11-4pm
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.