Author Archives: jordy

3/10/2026 – WOD

Strength
a) RDL – 5×6 @ 75-77% (use straps)
b) DB Lateral Raises – 4×12 (Pause + 3 Sec eccentric)
—Superset a/b every 3:30. First rep starts from the top of the DL, so don’t count the first DL.

Conditioning
6 RFT
10/10/8/8/6/6 Hang Power Cleans (increase round 3 & 5)
10 Bar Facing Burpees  (RX+ = 15)
250m Run

WOD Notes: Goal is sub 20 minutes just like yesterday. HPC = M: 165/185/205#, F: 110/125/135#. Goal is to go unbroken for each rep range. Jump over the bar if you physically can & don’t have a Dr’s Note. Use the run to recover. You should be doing 15 burpees if you’re a ninja. Run sub = 500m bike. SPRINT the last run or bike!!

Assistance
a) Hollow Rocks – 10 Sets: 30 Sec on / 30 Sec off
b) DB Pull-over (2 DB’s) – 5×12 (heavy)

3/9/2026 – WOD

Strength
a) Box Squat – 5×6 @ 70-75% (use a 12″ box or something a little higher if you’re tall)
b) DB One Arm High Pulls – 4×12 (each arm)
––Superset a/b every 3:30. Box should be just below parallel. Send hips slightly back & rest on box for a sec. Do not bounce off the box or lean forward as you stand.

Conditioning “20 min cap”
For Time
100 T2B
150/120 Cal Row
300 Double Unders
***Partition the work however you want. Choose your own adventure. If you do it unpartitioned RX, you are an ANIMAL!

WOD Notes: Goal is to get under 20 min cap. T2B sub = T2R, hanging knee raises, or v-ups. DU sub = 150-200 DU, 500 singles, or 600ft versa.

Assistance
a) Weighted Plank – 8 Sets: 45 Sec on / 45 Sec off
b) BB Bent-over Rows (supinated) – 5×8 (heavy)

3/7/2026 – WOD

Conditioning
5 RFT w/ Partner
250m Run
100m Farmers Carry (2) 70/53# KB’s
20 Thrusters 135/95#
20 Sumo DL High Pulls 135/95#

WOD Notes: Goal is sub 30 minutes. Run is to the fire hydrant and back. You will run & do the Farmer’s Carry at the same time, so each person needs a set of KB or DB. Please do not drop the DB’s on the pavement hard. The carry is across the street to the far curb & back. Thrusters should be done in one set of 10 each & SDHP in 2 sets of 5. 

3/5/2026 – WOD

Strength
a) Strict Press – Find a Heavy Single, then 4×10 @ 65%
b) GHR – 4×10-12 or Hamstring Sliders 4×15
—Superset a/b as needed. 18 Min clock to get this done. You may use a rack for part (a) if needed.

Conditioning
5 RFT
15 Burpees (no jump)
10 Front Rack Box Step-ups 20″ 135/95#
50 Double Unders
***Compete 300ft Versa climber at some point during the WOD

WOD Notes: Goal is 13-16 minutes. Stand tall with feet under you on the burpees (no wide stance). Try not to push off back foot on the step-ups & take your time. Place a black mat next to box to make it lower if necessary (should be close to parallel). DU sub = no versa allowed. 25-30 DU, 75 singles, or 30 Jumping Jacks.

Assistance
a) L-Sit/Tuck (pegboard) – 6×30 Sec (rest 60 sec between)
b) DB Lateral Raises– 5×10 (heavy)

3/4/2026 – WOD

Strength
Snatch – 5 Every 2:30 x 5 Sets @ 70-80%
—This will turn into barbell cardio. Increase set 3 & 5. You should have at least 30-45 Sec to rest after each set. Weight shouldn’t be super light to where you’re finishing the 6 reps in under 1:30. Squat at least 2 reps if mobility allows.

Conditioning
3 RFT
30/24 Cal Ski
2 Rope Climbs 20ft or 8 Bar MU or 15 C2B Pull-ups
10 Power Cleans 185/125#  (RX+ = 205/135#)

WOD Notes: Goal is 10-14 minutes. You may sub chin over bar pu, heavy lat pulldowns, or ring rows for the 2nd movement. PC = 75% (somewhat quick singles but feel a little heavy by rep 7).

Assistance
a) GHD Sit-ups – 6×20 (rest 45 sec between)
b) Seated DB Bicep Curls (slight incline) – 4×12 (heavy every set – palms up)

3/3/2026 – WOD

Strength
a) Front Squat – Work up to heavy single + 1xME @ 70% (10+) or 5×5 @ 75-80%
b) DB One Arm High Pulls – 4×12 (each arm)
—Superset a/b every 3:30.

Conditioning
15 Min AMRAP
3-6-9-12-15-18-21-24…Cal Row
1-2-3-4-5-6-7-8…Laps Sandbag Bear Hug Carry 150/115#
***3 Wall Walks to start each round

WOD Notes: Goal is to get into the round of 3/24/8. Cals are the same for men & women. Use a bag that’s challenging to go unbroken through the round of 6. 1 Lap = 5 mats. WW sub = 24 shoulder taps (elevate feet on a bench or box).

Assistance
a) 12 Rounds Tabata Hollow Rocks – Rest extra 30 Sec after round 6
b) DB Pull-over (2 DB’s) – 5×10 (heavy)

3/2/2026 – WOD

Strength
a) RDL – 5×8 @ 65-70%
b) Bench Press – 5×6 (pause each rep) @ 75%, 1XME @ 65% (pause: 8+ reps)
—Superset a/b every 3:30. You need a barbell for both parts. Try to partner up to save time on cleanup. 

Conditioning
6 Rounds (interval)
12 Single Arm Hang DB Snatches (6R + 6L) – increase every 2 rounds
12 T2B
12/10 Cal Bike  (RX+ = 15/12)
—Rest 1 minute between rounds

WOD Notes: Goal is 1:30-2 minute rounds. DB = M: 60/70/80#, W: 40/50/60#. Do all 6 reps before switching arms. T2B sub = T2R, hanging knee ups, or v-ups. SPRINT the bike (90%+ effort!) Score = total time (includes 5 min of rest).

Assistance
a) Weighted Plank – 8 Sets: 40 Sec on / 40 Sec off
b) BB Bent-over Rows (supinated) – 5×10 (heavy)

2/28/2026 – WOD

Conditioning
3 RFT w/ Partner
30 Power Cleans (increase each round)
250 Double Unders
40 GI Janes
***1000ft Versa Climber at some point during the WOD

WOD Notes: Goal is sub 35 minutes. PC = M: 155/185/205#, F: 105/125/135# (55/65/75%). DU sub = 200 singles, 75 plate hops or jumping jacks. The entire WOD is “you go, I go”.

2/26/2026 – WOD

Strength
a) Push Press – 18 Min to Find a Heavy 5, 3, 1 Rep. 
b) Strict Pull-ups (wide grip) – 5×8
—Superset a/b as needed. 18 Min clock

Conditioning
For Time
6-12-18-24-30 Cal Row
3-6-9-12-15 Push Jerks (decrease every 2 rounds)
***1 Rope Climb 20ft after each round

WOD Notes: Goal is 12-16 minutes. Girls will row the same cals. PJ = M: 225/185/135#, F: 145/125/95#. Round 1 & 2 = heavy weight, Round 3 & 4 = middle weight, Round 5 = light weight. Use 75/65/55%. RC sub = climb 12-15ft or 10 Ring Rows.

Assistance
a) L-Sit/Tuck (pegboard) – 6×30 Sec (rest 60 sec between)
b) DB Front Raises– 5×10 (heavy)

2/25/2026 – WOD

Strength
a) Hex Bar Deadlift – Find a Heavy Single or 5×8 @ 70-75% (no touch n go)
b) DB Lateral Raises – 5×10
—Superset a/b every 3:30. Handles should be down for part (a).

Conditioning
4 RFT
5 Wall Walks
6 Laps One Arm Farmers Carry (heavy)
20/16 Cal Bike

WOD Notes: Goal is 11-15 minutes. WW sub = 40 shoulder taps (elevate feet on a box in a pike) or you do a combo of WW & ST. 1 Lap = 5 mats. Do 3 in a row with one arm before switching. It should be heavy for 3 Laps in a row! Reset monitors after each round.

Assistance
a) GHD Sit-ups – 5×25 (rest 60 sec between)
b) Seated DB Bicep Curls (slight incline) – 5×10 (heavy every set – palms up)