Author Archives: jordy

10/1/2022 – WOD

Conditioning
3 RFT w/ Partner
20 Wall Walks
50 Deadlifts (m: 225/275/315#) (f: 155/185/205#)
80 Wall Balls 30/20# to 10/9.5ft
100/80 Cal Row

WOD Notes: Goal is sub 45 minutes. You will divide work evenly if possible. Partner A will work on WW, while Partner B works on DL. WB & Row – It will be “you go, I go”. DL = 50/60/65% by rd. 

REMINDER: The October “Carve Your Pumpkin (Booty)” Challenge starts Monday Oct 3rd. It will be programmed Mon-Sat & will take an extra 10 minutes or so to complete each day! Try to follow it as much as possible if you want to make booty gains & get stronger! I will post the daily exercises on this blog & Instagram! I hope you all follow, since it’s going to be fun!

9/29/2022 – WOD

Strength
a) Deadlift – Quick heavy single (90%+) in less than 5 minutes
b) Single Leg RDL – 3×8 (each leg – rear foot 6-12″ off floor)
c) Bar/Ring Dips – 4×8 (advanced = weighted or slow tempo)
—Part a should take less than 5 min then go right to supersetting b/c. Work with someone else to minimize cleanup time. Go a little heavier than last wk for parts a/b/c. You should have to a take at least 30 sec in between legs.

Conditioning
For Time
25 Power Cleans 165/110#
150 Double Unders
75 Burpees (no jump)
150 Double Unders
25 Power Cleans 165/110#

WOD Notes: Goal is 12-15 minutes. PC = 60% (quick singles or touch n go a few in the beginning). DU sub = 75 DU, 100 lateral hops over BB, or 300ft versa. You don’t have to jump your burpees.

Assistance
a) One Arm Rows (pulley) – 4×10 each arm
b) L-Sit Tap Overs – 6×15 (move feet back & forth over an object)

9/28/2022 – WOD

Strength
a) Split Jerk – 6×2 (1 Pause bottom of dip + 1 Regular) @ 80%+
b) GHD or Weighted Sit-ups – 5×15
c) Shoulder Press (Barbell) – 3×10 (5 touch n go + 5 pause)
—Superset a/b every 2:30. Try to use a little more weight than last wk. Rest 1-2 min then go right into Part C. There will be an 18 min clock to get this all done once you begin.

Conditioning
1-10 Reps of:
Thrusters 115/75#  (RX+ = 135/95#)
C2B Pull-ups            (RX+ = Bar MU)
***10/8 Cal Ski after each rd.

WOD Notes: Goal is 15-19 minutes. You will be skiing a lot in the beginning of the WOD, since the reps are low on Thruster/C2B. You should pick a weight to where you can go unbroken, but is very difficult for the round of 9/10. C2B sub = Chin over bar or banded PU (make sure it’s difficult). Reset monitors each rd.

Assistance
a) DB Lateral & Front Raises – 4×10 each
b) Banded/Monkey Feet Abduction – 4×15-20 (band), 4×10 (mfeet)

9/27/2022 – WOD

Strength
a) Hang Snatch + Full Snatch – 1 set every 1:15 x 10
b) Snatch Grip DL  – 3×5 @ 67% of DL
—Do part a first, then right into part b. Take an extra 1 minute rest after the 5th set. Go heavier on the snatch grip DL compared to last wk. You don’t have to contact & shrug at the top, but try to maintain neutral spine as you pull with legs. You may do cleans instead if you want.

Conditioning
3 RFT
20 DB Snatches (2 arm) 50/35#
20 T2B
400m Run

WOD Notes: Goal is 12-15 min. DB weight should be challenging to go unbroken, so you may have to break them up once. T2B sub = T2R, GHD SU, or weighted LR/SU. Run sub = 300ft Versa or 30/23 cal bike.   

Assistance
a) DB Pull-over – 4×12 (heavy)
b) GHD Back Extensions – 4×10 (weight behind head)

9/26/2022 – WOD

Strength
a) Front Squat (2 1 1/4 + 2 Pause) – 5×4 @ 75-80% (heavier than last wk)
b) DB Bicep Curls – 4×10 (each arm – alternate)
—Superset a/b every 3 min. FS = Descend to below parallel, up to above parallel, back to below parallel & up. Pause Sq – At least 1 sec.

Conditioning
6 Rounds (interval style)
8 DB Bench Press (heavy) 90/50#
10 Box Jump Overs 24/20″  (RX+ = 30/24″)
12/10 Cal Assault Bike
—Rest 1 minute between rounds

WOD Notes: Goal is 1:15-1:45/rd. BP should feel heavy for 8 reps each round to where you’re almost failing by the 5/6th rd. You don’t have to stand up on the BJO. Try to sprint the bike 90-95% effort!!

Assistance
a) Weighted Plank – 5 Sets: 1 Min on / 1 Min off (Little lighter than last wk)
b) Barbell Skull Crushers – 4×10 (heavier than last wk)

9/24/2022 – WOD

Conditioning “No Cap”
For Time w/ Partner
400m Partner Sled Drag 135/105#
10 (1 Power Clean + 1 Hang Sq Clean + 4 Lunges) 145/105#
40 Double Dutch Burpees
600m Partner Sled Drag 90/70#
8 (1 Power Clean + 1 Hang Sq Clean + 4 Lunges) 165/115#
60 Double Dutch Burpees
800m Partner Sled Drag 45/35#
6 (1 Power Clean + 1 Hang Sq Clean + 4 Lunges) 185/125#
80 Double Dutch Burpees

WOD Notes: Goal is sub 40 minutes. One partner may do more burpees than the other if necessary. The sled drag & barbell work you must split evenly. You should be able to alternate between running/fast walk on the first 2 sled drags. The last one you should be able to run the majority of it and you don’t have to go around the culda sac. Try to jump over the bar for the burpees.

9/22/2022 – WOD

Strength “18 Min Clock”
a) Deadlift – Quick heavy single (90%) in less than 5 minutes
b) Single Leg RDL – 3×10 (each leg – rear foot 6-12″ off floor)
c) Bar/Ring Dips – 4×10 (advanced = weighted or slow tempo)
—Part a should take less than 5 min then go right to supersetting b/c. Work with someone else to minimize cleanup time. Go a little heavier than last wk for parts a/b/c. You should have to a take at least 30 sec in between legs.

Conditioning
15 Min Clock – AMRAP Assault Bike Cals
Every 90 Sec, Starting at 0:00 do:
***ODD RD = 4 Manmakers 45/30# DB’s
***EVEN RD = 12 T2B  (RX+ = 15)

WOD Notes: Score = total cals. Goal is 100/80 Cals. Rage Manmaker = 2 Push-ups + 2 Rows (L) + 2 Rows (R) + 1 Sq CL Thruster. The 4 reps should take 50-60 sec. The T2B should take 30 Sec at the most. T2B sub = T2R, GHD SU, or Weighted LR/SU. You will do 5 sets each of the Manmakers & T2B.

Assistance
a) One Arm High Pulls – 4×10 (each arm – slow eccentric)
b) L-Sit Tap Overs – 4×20 (move feet back & forth over an object)

9/21/2022 – WOD

Strength
a) Split Jerk – 5×3 (2 Pause bottom of dip + 1 Regular) @ 75-80%
b) Hollow Rocks – 5×30-45 Sec
c) DB Shoulder Press – 3×10 (5 Regular + 5 Pause Halfway)
—Superset a/b every 2:30 x 5 sets. Try to use a little more weight than last wk. Rest 1-2 min then go right into Part C. There will be an 18 min clock to get this all done once you begin.

Conditioning
6 Rounds (interval style)
1 Rope Climb 15ft  (RX+ = 20ft)
5 Hang Power Clean + 5 Push Jerks (increase every 2 rd)
15/13 Cal Row
—Rest 90 Sec between rounds

WOD Notes: Goal is 1:30-1:45 rounds. RC sub = 10 Ring Rows, 2 up/downs (strict), or 2 heavy pulleys. M = 185/195/205#, F = 125/130/135#. You should be able to do the 10 barbell reps unbroken & feel really difficult the last 2 rds. Try to push the row since you have 90 sec rest between rds. 

Assistance
a) DB Bent-over Rows – 4×10 each arm (control eccentric)
b) GHD Sit-ups – 5×20  —rest 45 sec between

9/20/2022 – WOD

Strength
a) Slow Pull Snatch + Slow Pull Snatch + Full Snatch – 1 set every 2 min x 5
b) Snatch Grip DL  – 3×5 @ 65% of DL
—Do part a first, then right into part b. Go a little heavier than last wk for part a & heavier on the snatch grip DL compared to last wk. You don’t have to contact & shrug at the top, but try to maintain neutral spine as you pull with legs. You may do cleans instead if you want.

Conditioning
12 Min AMRAP
150m Run
14/12 Cal Ski
7 (DB Snatch + Hang DB Snatch) 70/50#

WOD Notes: Goal is 4+ rds. Run is to the new sign that replaced the “Cantel”. Alternate after each complex, so you will use your left arm to snatch from floor & hang before switching. You should be able to do them unbroken every rd & muscle snatch them.

Assistance
a) Straight Arm Lat Pulldown – 4×12 (heavy)
b) Glute Ham Raises or Hamstring Sliders – 4×12
—Try using a band for added resistance & do 6-8 reps.

9/19/2022 – WOD

Strength
a) Front Squats (1 1/4) – 5×4 @ 70-75% (heavier than last wk)
b) Barbell Bicep Curls – 4×12 (control eccentric)
—Superset a/b every 3 min. FS = Descend to below parallel, up to above parallel, back to below parallel & up.

Conditioning
5 RFT
10 GI Janes
10 FR Step-ups to 20″ Box  115/75#  (RX+ = 135/95#)
60 Double Unders

WOD Notes: Goal is 13-16 minutes. Pick a bar above your reach if you can do a strict pullup. You may choose a lower box if necessary for step-ups. DU sub = 30 DU or 60 Lateral hops over a lower barbell or line.

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off (heavier than last wk)
b) Barbell Skull Crushers – 4×12