Author Archives: jordy

3/19/2024 – WOD

Strength
a) Bench Press (pause) – 5×5 @ 80%, 1XME @ 70% (8-10 reps)
b) GHR (4×12) or Hamstring Sliders (4×15)
—You may build to a heavy set of 5 for part (a), but the range shouldn’t be too large. Superset a/b every 3:30. Pause each rep for a sec on the BP.

Conditioning
15 Min AMRAP Burpees
—Every 1:15 x 10 rounds, starting at 0:00 do:
ODD RD = 6 Dball Over Shoulder 150/115#
EVEN RD = 2 Rope Climbs 15ft

WOD Notes: Goal is to have 45-60 sec to do your burpees each round. Dball should be heavy & you may share with someone else if necessary. RC sub = Do 1/round, climb 10-12ft twice, 3 heavy pulleys, 2 strict up/downs. For the burpees, you must leave the ground each rep & stand tall.

Assistance
a) Tabata Hollow Rocks (12 rounds)
b) DB Skull Crushers – 4×10 (control eccentric)

3/18/2024 – WOD

Strength
a) FR Box Step-ups – 5×8 (build to a heavy set of 8)
b) DB Bent-over Rows – 5×8 each arm (heavy – control eccentric)
—Superset a/b every 3 minutes

Conditioning
5 RFT
20/16 Cal Row
15 Box Jump Overs 24/20″
20 Russian KB Swings 88/70#

WOD Notes: Goal is 14-18 minutes. Try to hinge your swings instead of squatting them so you really work the glutes/hammies/low back. Stay low on the BJO & try to do the swings unbroken!

Assistance
a) Weighted Plank – 5 Sets: 1 min on / 1 min off
b) One Arm High Pulls – 4×10 each arm

3/16/2024 – WOD

Conditioning
For Time w/ Partner
20/40/60/80/100 Cal Assault Bike
6/12/18/24/30 Clean n Jerks (decrease every 2 rounds)
100/150/200/250/300 Double Unders

WOD Notes: Goal is sub 40 minutes. CnJ weight = (70% RD 1&2, 65% RD 3, 60% RD 4/5). Should be slow singles on the heavier weights Rd 1&2 and should get a little quicker as weights decrease. DU sub = 2x singles, or 2x feet on versaclimber. 

3/14/2024 – WOD

Strength
a) Hang Power Snatch – 1 EMOM x 12 Sets (start @ 70% & build to a heavy single)
b) Deadlift (no touch) – 5×3 @ 75%+ (heavier than last wk), 1xME @ 70%
c) DB Front Raises – 4×12 (pause/control eccentric)
—Choose either part (a) or part (b/c) together. 

Conditioning
3 RFT
600m Run
12 Power Snatches 135/95#

WOD Notes: Goal is 12-15 minutes. PS = 65% (quick singles each rd). Please save the 25/15# bumpers by loading them correctly. 600m Run = 1500m Bike or 400ft Versaclimber.

Assistance
a) L-Sit/Tuck (Pegboard) – 8×30 Sec 
b) DB Pull-over  – 4×10 Heavy (control tempo)

3/13/2024 – WOD

Strength
a) Back Squat – 5×2 (1 Pause + 1 Regular) @ 85-90%, 1xME @ 70% (8-12 reps)
b) DB Bench Press – 5×10 (heavy)
—Superset a/b every 3:30. Build to a heavy set of 2 for part (a).

Conditioning
16 Min AMRAP
1 Bar Muscle-up  (sub: 2 C2B Pull-ups)
3 Wall Balls 30/20# to 10/9ft
2 Bar Muscle-ups (sub: 4 C2B Pull-ups)
6 Wall Balls 30/20# 
3 Bar Muscle-ups (sub: 6 C2B Pull-ups)
9 Wall Balls 30/20# 
***12/10 Cal Row to start each round

WOD Notes: Goal is to get to the round of 7 or 14 C2B PU/ 21 WB. The WOD starts with the 12/10 cal row. WB should be unbroken through the round of 12 if possible and then maybe have to break up the later rounds. C2B sub = chin over bar or banded.

Assistance
a) GHD Sit-ups – 8×15 
b) DB Reverse Flies – 4×12 (slow eccentric)

3/12/2024 – WOD

Strength
a) Push Jerk (rack) – 2×5 @ 70-75%, 2×3 @ 80%, 3×1 @ 85%+
b) GHR – 4×12 or Hamstring Sliders – 4×15
—18 Min Clock to get this work done. Superset a/b as needed. Work up to a heavy single for Jerk.

Conditioning
4 RFT
15 DB Push Press 60/40#’s
5 Dball Over Shoulder 150/115#
20 Burpees (no jump)
5 Dball Over Shoulder 150/115#

WOD Notes: Goal is 13-17 minutes. DB PP should be done in 2-3 sets each round. You should have to break them up once after the first round. Dball should be heavy & you may share a ball/bag with someone if necessary. Make sure feet are under you when you stand for each burpee.

Assistance
a) 45 Sec Russian Twists (weighted: plate doesn’t touch floor) + 45 Sec Hollow Rock x 4 Sets
b) DB Lateral Raises (banded) – 5×8 (slow eccentric) —loop bands through DB & go lighter
—Rest 1 min between each set for part (a)

3/11/2024 – WOD

Strength (17 Min Cap)
a) Clean (full) – 2 Every 1:15 x 6, 1 EMOM x 4 
b) Strict Pull-ups – 4×8-10 Reps (advanced = weighted, novice = banded)
—Start @ 70% for the clean & work your way up to a heavy double & single. The pattern is a,a,b,a,a,b,a,a,b,a,a,b,a,a. If you really want to focus on your clean & go heavy then you may cut out a set of pull-ups as the weight gets heavier. Last clean set starts at 16:15.

Conditioning
15 Min AMRAP
15/13 Cal Ski
15 T2B
10 Front Rack BB Step-ups (20″) 135/95#

WOD Notes: Goal is 5+ rds. T2B sub = T2R, hanging knee raises, incline leg raises, GHD SU. Step-ups should be unbroken & feel challenging each rd. T2B will feel a little more difficult coming off the Ski, so if you have to scale back to 10-12 that’s ok, but finish remaining reps with other core movements.

Assistance
a) Weighted Plank – 8 Sets: 45 sec on 45 sec off
b) Face Pulls (pulley) – 4×10 (pause each rep)

3/9/2024 – WOD

Conditioning
3 RFT w/ Partner
100/80 Cal Assault Bike
6 (3 Wall Walks + 1 Rope Climb 20ft)
60/50/40 Hang Power Cleans (increase by round)

WOD Notes: Goal is sub 35 minutes. Partner A will WW while partner B does the Rope climb. WW sub = 8-10 shoulder taps & RC sub = climb 12-15ft, 2 up/downs, or 3 heavy pulleys.

3/7/2024 – WOD

Strength
a) Power Snatch – 1 EMOM x 15 Sets (start @ 70% & build to a heavy single)
b) Deadlift (no touch) – 5×4 @ 75%+ (heavier than last wk)
c) DB Front Raises – 5×8 (pause/control eccentric)
—Choose either part (a) or part (b/c) together. 

Conditioning
18 Min AMRAP w/ Partner
60/50 Cal Ski
30 Power Snatches (increasing by rd)

WOD Notes: Goal is 3-4 rounds. PS should start @ 55% & increase each round. You should be able to touch n go at least 5 reps at a time on the first barbell, quick singles on the 2nd bar, & slower singles on the 3rd bar. 

Assistance
a) L-Sit/Tuck (Pegboard) – 10×20 Sec (weighted)
b) DB Pull-over (2 DB’s) – 4×10 Heavy (control tempo)

3/6/2024 – WOD

Strength
a) Back Squat – 5×3 (2 Pause + 1 Regular) @ 80-90%, 1xME @ 70% (8-12 reps)
b) DB Bench Press – 5×8 (heavy)
—Superset a/b every 3:30. Build to a heavy set of 4 for part (a).

Conditioning
12 Min AMRAP Ladder
1 GI Jane (6″ above reach)
2 Goblet Squats 90/60# DB   (RX+ = 100/70#)
2 GI Janes
4 Goblet Squats
3 GI Janes
6 Goblet Squats
***4 Laps One Arm Farmers Carry after each round 90/60# DB  (RX+ = 100/70#)
—Continue pattern for 12 Minutes (4/8/4, 5/10/4, 6/12/4, 7/14/4…)

WOD Notes: Goal is to get to the round of 8/16/4. Use a bar that’s higher than normal above your reach for GI Janes if you can do strict pull-ups, since it’s not a lot of reps at a time. 1 Lap = 4 mats for the one arm FC (switch arms every 2 laps).

Assistance
a) GHD Sit-ups – 10×12 (weighted)
b) DB Reverse Flies – 3×20 (control eccentric)