Author Archives: jordy

6/17/2024 – WOD

Strength
a) Back Squat – 5×3 (3 Sec tempo + Pause) @ 80%+
b) DB Pull-over (2 DB’s) – 5×8 (slow tempo)
—Superset a/b every 3:30. The (2) DB’s should be similar when you add them up to the (1) you normally use.

Conditioning
12 Min AMRAP of Wall Balls 30/20# to 10/9.5ft
—Every 90 Seconds x 8 Rounds, starting at 0:00 do:
ODD RD = 60 Double Unders
EVEN RD = 15 T2B

WOD Notes: The goal is to have 45+ sec to accumulate WB each round. Score = total WB reps. DU sub = 30 DU, 80 singles, or 120ft versa. You will do 240 DU & 60 T2B total.

Assistance
a) Weighted Plank: 30 sec on / 30 sec off x 10 Sets
b) 8 Bicep Curls (heavy) + 60ft Gun Walk (lighter DB)

6/15/2024 – WOD

Conditioning
4 RFT w/ Partner
400m Run
4 (6 Devil Press 50/35#  (RX+ = 60/40#) + 8 Strict C2B Pull-ups)
***Complete 20 Prowler Push Laps (60ft) at some point in the WOD 

WOD Notes: Goal is sub 30 minutes. You will run together. Partner A will do 6 DP, while Partner B does the 8 Strict C2B Pull-ups. You may do kipping C2B PU, but you must do 10 reps. If you want to do Bar MU it is 4-5 reps each rd. There will be 2 different prowlers loaded (heavy & light). You will have to do all 20 laps in a row (no breaking it up). The pull-ups/MU should take less time than the DP.

6/13/2024 – WOD

Strength
a) Bench Press – 5×5 @ 80-85%
b) One Arm Farmers Carry (heavy) – 3×50 yards each arm
—Pattern = a/b/aa/b/aa/b. Superset every 3:30. Some of you should be using the farmers handles & going heavier than last wk!! You will walk across the street with the (r) arm then come back with the (L) arm.

Conditioning
10 Min AMRAP – Row For Max Calories
***Every 1:15, starting at 0:00 do 5 Thrusters 135/95#

WOD Notes: Goal is to get 100/80 cals and have about 50-60 sec to row each rd. You will do 8 rounds of the 5 thrusters (last round at 8:45 mark). Try to keep foot straps somewhat loose so that you can transition in/out of rower quick!

Assistance
a) L-Sit/Tuck (parallettes) – 30 Sec on / 30 Sec off x 8 Sets
b) Neutral Grip Pull-ups – 5-7 EMOM x 10 Sets

6/12/2024 – WOD

Strength
a) RDL – 5×5 @ 75%+ (use straps) – a little heavier than last wk
b) Seated DB Seasaw Strict Press – 5×6 each arm (heavy)
—Superset a/b every 3:30. Partner up to save time on cleanup.

Conditioning
For Time w/ Partner
800m Sled Drag 90/45#
8 (8 Hang DB Curls 50/35# + 3 Wall Walks)
80 T2B  (RX+ = 120)
8 (8 Hang DB Curls 50/35# + 3 Wall Walks)
800m Sled Drag 90/45#

WOD Notes: Goal is sub 20 minutes once again. You should be able to RUN the majority of the sled drag and it should take you no more than 5 minutes. Partner A will work on the Hang curls while Partner B does the WW. You will each do 4 rounds before the T2B & 4 rounds after the T2B. T2B sub = T2R, GHD SU, weighted SU, incline bench leg raises. That will be “you go, I go”.

Assistance
a) 8 DB Lateral Raises + 8 DB Front Raises – 4 Sets
b) GHD Sit-ups – 4×30

6/11/2024 – WOD

Strength
Clean n Jerk Complex – Hang + Floor + Push Jerk + Split Jerk
—1 set every 90 sec x 4 sets / 1 set every 2 min x 4 sets. Start @ 70% & work up to a heavy complex.

Conditioning – “20 Min Cap”
10 RFT
4 Power Clean (75%)
8 Bar Facing Burpees
10/8 Cal Ski

WOD Notes: Goal is to get under the 20 min cap. PC should feel relatively heavy to where you should set up before each lift (no touch n go). You don’t have to reset monitors for the ski (WOD ends at 100/80 cals). Scale back the burpees to 6-7 if you fall behind on a 2 min/rd pace.

Assistance
a) Banded Hollow Rocks – 20 sec on / 20 sec off x 12 Sets
b) EZ Bar Skull Crushers – 5×10

6/10/2024 – WOD

Strength
a) Back Squat – 5×4 (3 Sec tempo + Pause) @ 75-80%+
b) DB Pull-over (2 DB’s) – 5×10
—Superset a/b every 3:30. Use similar weight to last wk for part (a). The (2) DB’s should be similar when you add them up to the (1) you normally use.

Conditioning
For Time
9/15/21 Power Snatches 115/75#
75/100/125 Double Unders
20/30/40 (16/24/32) Cal Assault Bike

WOD Notes: Goal is 14-19 minutes. PS = 55% of PS snatch (light to where you can touch n go 3-5 reps at a time). DU sub = 1/2 DU by rd, 125/175/225 singles by rd, or 2x feet on versa.

Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 10 Sets
b) 10 Bicep Curls (heavy) + 60ft Gun Walk (lighter DB)

6/8/2024 – WOD

Conditioning
6 RFT w/ Partner
60/50 Cal Row
30 Lateral Burpees over Bar
20 Push Jerks (increasing)
***Complete 30 Tire Flips (15 each) at some point during WOD

WOD Notes: Goal is 35-40 minutes. You will work at the same time for the burpees. Start @ 65% for jerks & increase 10/5# by round. The 65% shouldn’t feel super light either. Try to choose a tire you can flip by yourself & flip back and forth with your partner. You don’t have to do all 15 reps in a row either.

6/6/2024 – WOD

Strength
a) Bench Press – 5×6 @ 75-80%
b) One Arm Farmers Carry (heavy) – 3×50 yards each arm
—Pattern = a/b/aa/b/aa/b. Superset every 3:30. Try to go HEAVY on the last rd of FC!! You will walk across the street with the (r) arm then come back with the (L) arm.

Conditioning “20 Min Cap”
5 RFT w/ Partner 
40/32 Cal Ski
4 Rope Climbs 15ft
32 Bulgarian Split Squats (2) 60/40# DB’s  (RX+ = 70/50# DB’s)

WOD Notes: Goal is to finish under the 20 min cap. The Ski & RC are “you go, I go”, but you will work at the same time on the Split Squats & share a bench (face opposite direction). You will hold the DB’s at your sides (8 with R Leg + 8 with L Leg). RC sub = climb 10-12ft, 7 RR/RC, 2 Heavy Pulleys/RC.

Assistance
a) L-Sit/Tuck (parallettes) – 20 Sec on / 40 Sec off x 6 Sets
b) Strict Pull-ups (supinated) – 5-7 EMOM x 10 Sets

6/5/2024 – WOD

Strength
a) RDL – 5×6 @ 70%+ (use straps) – a little heavier than last wk
b) Seated DB Seasaw Strict Press – 5×8 each arm (heavy)
—Superset a/b every 3:30. Partner up to save time on cleanup.

Conditioning
4 RFT
100 Yard Sandbag Bear Hug Carry 125/90#
20 T2B
400m Run

WOD Notes: Goal is 14-18 minutes. Sandbag carry should be unbroken (out to the far curb and back). T2B sub = T2R, Incline leg raises on bench, GHD SU (don’t scale reps). 

Assistance
a) DB Lateral Raises – 5×10
b) GHD Sit-ups – 4×25 (ODD RDs = Weighted)

6/4/2024 – WOD

Strength
a) Back Squat – 5×6 (3 sec eccentric) @ 75%+ (similar to last wk)
b) Straight Arm Lat Pulldown – 5×10 (control eccentric)
—Superset a/b every 3:30

Conditioning
18 Min AMRAP w/ Partner (interval style)
10/9 Cal Assault Bike
10 Box Jump Overs 24/20″
10 Hang DB Snatches (2) 50/35# DB’s

WOD Notes: Goal is to get 6 rounds each (avg 1:30/rd). Partner A does one full round while Partner B rests. You need to go FAST on the bike! You will use (2) DB’s for the Hang snatches and swing them outside your legs.

Assistance
a) Hollow Rocks (banded) – 30 Sec on / 30 Sec off x 8 Sets
b) DB Skull Crushers – 5×10 Heavy