Author Archives: jordy

8/6/2020 – WOD

Strength
1 Clean n Jerk every 1 min for 10 Sets @ 75-85%

Conditioning
For Time
40/32 Cal Ski
120 Double Unders
15 Clean n Jerks 185/125#  (RX+ = 225/155#)
120 Double Unders
40/32 Cal Ski

WOD Notes: Goal is 11-15 min. DU sub = 60 DU or 200 singles. Cnj = 65% (should take 2-3 min & be singles). RX+ = 70% of max. If you have time, please try to get the assistance work in!

Assistance
a) Shoulder Press (barbell) – 4×8 (3 sec eccentric)
b) Glute Ham Raises – 4×10 Sub: Banded Leg curls – 15 reps each leg
—superset a/b every 3 minutes

8/5/2020 – WOD

Strength
1 Snatch Every Min for 12 Sets @ 75-85%
—Should feel like a relatively heavy single by the end. You may do 2 reps every minute if you’re a beginner/working on technique.

Conditioning
For Time
15 Squat Snatches 95/65#  (Rx+ = 115/75#)
Run 600m
12 Squat Snatches 115/75# (Rx+ = 135/95#)
Run 600m
9 Squat Snatches 135/95# (Rx+ = 165/105#)
Run 600m

WOD Notes: If you don’t have the mobility for Squat Snatches you may 1) Do Power Snatches + Front Squats or 2) Squat cleans – if you won’t be in thursday. Running sub = 300ft versa climber.

Assistance
a) Banded Adduction – 3×15 Reps (each leg)
b) Barbell Bicep Curls – 3×12 (slow tempo)
c) Weighted Sit-ups – 3×30
—Superset a/b/c 

8/4/2020 – WOD

Strength
Every 2:30 x 5 Sets
a) Deadlift: 2 Reps @ 80+% (heavier than last wk)
b) DB Bench Press: 8-10 Reps (3 sec tempo down + Pause)

Conditioning
20 Min AMRAP – “Heavy Backwards Double 18.1”
28/24 Cal Row
20 One Arm Hang Clean n Jerk 60/40#  (RX+ = 70/45#)
16 T2B

WOD Notes: You can do 5 in a row with one arm before switching. T2B sub = 10-12 t2b or 20 weighted sit-ups. Goal is 4-5 rds. 

Assistance
20 Hollow Hold + 20 Sec Hollow Rock: 6 sets

8/3/2020 – WOD

Strength
Every 3 Min x 5 Sets
a) Back Squat: 3 Reps (3 sec eccentric) @ 80%+ (heavier than last wk)
b) Strict Pull-ups: 8-10 Reps (Rx+ = C2B) Sub: 4-5 negatives

Conditioning
12 Min AMRAP
10 Front Rack Box Step-ups 115/75# to 20″  (RX+ = 135/95#)
8 GI Janes

WOD Notes: Goal is 5+ rds. Step-ups should be unbroken each rd & somewhat challenging. You may step-up to a lower box if necessary, but try to almost be at parallel & use lighter weight if you have to. Pull-up bar height should be above reach if you can do a strict PU.

Assistance
Weighted Plank – 5 Sets: 1 min on / 1 min off

8/1/2020 – WOD

Conditioning
For Time (Complete any way you’d like)
1.5 Mile Run
50 Devil Presses 50/35# DB
150/110 Cal/Ski

WOD Notes: Goal is 30-35 min. Break up anyway you’d like in any order! Think about your strategy! Have fun!

7/30/2020 – WOD

Strength
Every 2:30 x 5 Sets
a) Power Clean + Hang Power Clean + Hang Sq Clean – @ 75-80%
b) Lateral DB Raises – 8 Reps (3 sec eccentric)

Conditioning
13 Min Clock – 3 RFT
15 Power Clean 165/105#
25/20 Cal Row
*Max Lateral Burpees Over Bar in remaining time

WOD Notes: Goal is to have 2+ minutes on the burpees at the end. PC should take 75-90 sec & row should take 1:30-2 min/rd. I’d recommend doing mostly singles on the PC. Try to be quick with your transitions. You must stand up all the way on your burpees before you jump over. 

7/29/2020 – WOD

Strength
EMOM x 10 Sets
2 Snatches (no foot movement) @ 70-75%
—Power if you have limited mobility in bottom of OHS.

Conditioning
5 Rounds (interval style)
20 Wall Balls 20/14# to 10ft  (RX+ = 30/20# to 10/9ft)
10 C2B Pull-ups  (RX+ = 7 Bar MU)
15/12 Cal Assault Bike
—rest 1 min between rounds. Subtract 4 min from total time.

WOD Notes: Goal is to go unbroken on both the wall balls & PU/MU every round. Bike should be 90%+ effort (fast, but not all out!). Try to stay between 2-2:15/round.

Assistance
a) Strict Pull-ups: 5-8 reps
b) Deadbugs: 20 reps
—Superset a/b for 5 sets.

7/28/2020 – WOD

Strength
Every 2:30 x 5 Sets
a) Deadlift: 3 Reps @ 77%+ (heavier than last wk)
b) DB Bench Press: 6-7 Reps (5 sec tempo down + Pause)

Conditioning
5 RFT
6 Dball over Shoulder 150/100#
3 Wall Climbs  (RX+ = 50ft HS Walk)
60 Double Unders

WOD Notes: Goal is 11-15 min. Do not dip under the ball as it’s going over your shoulder. WC sub = 20-30 Shoulder taps/rd or 1 lap walk around box either in pike position or push-up position. DU sub = 30 DU or 120 singles.

Assistance
20 Sec Hollow Rock + 20 Sec Hollow Hold: 6 sets

7/27/2020 – WOD

Strength
Every 3 Min x 5 Sets
a) Back Squat – 4 Reps (3 sec eccentric) @ 75%+ (heavier than last wk)
b) DB Shoulder Press – 8 Reps (3 sec eccentric)

Conditioning
For Time
21 Push Jerks 155/105#
21 Back Squats 155/105#
250m Sled Drag 45/25#
15 Push Jerks 175/115#
15 Back Squats 175/115#
250m Sled Drag 45/25#
9 Push Jerks 205/135#
9 Back Squats 205/135#
250m Sled Drag 45/25#

WOD Notes: Goal is 13-17 min. RX+ = 155/185/225 for men & 105/125/155# for women. You should be able to do the PJ in 1-3 sets every round & back squats unbroken where you can rest at the top as you get fatigued. The sled should feel light to where you can run slow with it or walk really FAST!

Assistance
Weighted Plank: 6 sets: 45 sec on / 45 sec off

7/25/2020 – WOD

Conditioning
30 Min AMRAP w/ a Partner
80/65 Cal Row
40 Power Snatches 135/95#
40 (Push-up + Burpee over Bar) (RX+ = 30 Burpee Muscle-ups)

WOD Notes:  Goal is 2 rds + the 3rd row. You will have your own barbell/rower, but make sure to be in a square next to your partner. If you been quarantined with someone, you may share a rower with them or just use hand towels over the handle while you row. Each person will do 20 push-ups + 20 burpees in their own squares. You may work at the same time for burpee mu on separate bars. If you didn’t do the Strict Pull-ups from Wednesday, get those in after the Workout, especially if you didn’t do bar MU in the WOD.