Author Archives: jordy

11/18/2017 – WOD

Conditioning
10 Rounds For Time (25 min cap)
5 Deadlifts @ 55%
10 T2B
15 Wall Balls 20/14#

WOD Notes: 15-21 min. DL should be touch n go however you may do 5 quick singles. They shouldn’t feel super light or heavy. T2B scale = 6-8/rd. WB should be unbroken every round for the advanced/elite. Novice/beginner should break them up only once each round.

Assistance
a) Floor Press – 5×5 @ 82.5%
b) #abseveryday – Banded Static Hold: 4 sets (45-60 sec hold – each side)
—attach band to rig at shoulder height. With tension on band, resist rotation of the trunk with arms straight.

***If you plan on following Bench Press cycle, it’s recommended that you do the floor presses.

11/17/2017 – WOD

Strength
Back Squat – 5×5 @ 80%
—Controlled tempo down + 2 sec pause in the bottom

Conditioning
Make-up/Skill Day!

Assistance
a) 5 sets: 30 sec L-Sit/tuck (Pegboard) + 30 sec Russian Twists (weighted)
b) Banded Sandbag March – 4×60 sec.
—use a thicker band than last time

11/16/2017 – WOD

Strength
3 Position Snatch (full) – 5 sets @ 77-87%
–above the knee, below the knee, floor

Conditioning
Buy In: 50/40 Cal Row
10-1 reps of:
Strict HSPU
DB Snatches (alternating) 80/50#
Buy Out: 50/40 Cal Row

WOD Notes: TD = 12-18 min. The WOD starts and finishes with the row. Each rd will decrease 1 rep, as you go down from 10 to 1. HSPU scale = banded strict, kipping, 1 wall climb each rd, or HR Push-ups.

Assistance
a) One Arm Farmers Carry (march in place) – 4×60 sec (use 30% of DL)
–Use straps if you have them.
b) Lat Pulldown (use band) – 4×20 (keep arms straight)
c) #abseveryday – 6 Sets: 30 sec of bicyle crunches + 30 sec V-ups + 30 sec hollow hold
—Rest 2 minutes between sets.

11/15/2017 – WOD

Strength
3 Position Clean n Jerk (full) – 5 sets @ 75-87% (little heavier than last wk)
–above the knee, below the knee, floor, split jerk

Conditioning
20 Min AMRAP
10 Laps Dball Carry (on shoulder) 150/100#
15 GI Janes
20 Power Clean 165/105#

WOD Notes: TD = 3-4 rd. Record score as total reps. 1 rd = 45 reps. (7 mats = 1 lap) for the dball carry. You must switch shoulders after you run/walk 5 laps. Dballs should be lined up on opposite end from the Rig. Athletes who can do an unassisted strict or kipping PU should choose a bar that’s above their reach for the GI Janes. PC = 57-60% of 1RM PC.

Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 5×8
b) DB Bent-over Rows (1 arm) – 4×15 (pause at top of each rep)
c) GHD Sit-ups – 4×25 (rest 90 sec between sets)

11/14/2017 – WOD

Strength
a) Bench Press – 5×5 @ 85%
b) Hollow Rocks – 5×40-70 sec (rock longer than last wk)
–Super set part a/b 

Conditioning
For Time
30/20 Cal Ski
15 Thrusters 115/75#
3 Rope Climbs 20ft
18 Thrusters 115/75#
2 Rope Climbs 20ft
21 Thrusters 115/75#
1 Rope Climb 20ft
40/30 Cal Ski

WOD Notes: TD = 10-15 min. The first ski should take between 1:20-1:45. The 2nd ski should take 2-2:30. Scale cals accordingly, if you can’t even come close to those times. Thruster weight should feel light to where you can do the 15 & 18 unbroken for sure, but may have to break up 21 once. RC scale = climb to 15ft or do 2 down/ups per RC. Large classes will have to stagger heats every 2 minutes with faster athletes going first.

Assistance
a) RDL – 4×7 @ 67%
b) Lateral/Front/Rear Delt Raises (use DB or small plate) – 3×12 each movement

11/13/2017 – WOD

Strength
a) Bulgarian Split Squats – 5×6 (each leg) @ 48% of BS
–barbell should be in front rack. Heavier than last wk
b) One Arm High Pulls – 4×12 (same wt as last wk)

Conditioning
Complete 10 Rounds For Time (with a partner)
50 Double Unders
30/25 Cal Bike (15/12 assault)

WOD Notes: TD = 1:15-1:45/round. There is a 20 min cap on this WOD. You should not be over 2 min/round. DU scale = 25 DU or 80 singles (spend no more than 45 sec, no matter what!). You should be able to go ALL OUT on the Bike! Partner B starts when partner A finishes the entire round. Scale Cals on bike if you can’t finish them in under 1 min!

Assistance
a) Supinated Grip C2B Pull-ups – Accumulate 70 Reps in the least amount of time
–Use weight if you can do 10+ strict unbroken. Scale = accumulate 20 negatives
b) Plank (weighted) – 10 sets: 30 on/30 off (heavier than last wk)

11/11/2017 – WOD

Conditioning
10 Min AMRAP
8 Burpee Box Jump Overs 24/20″
12 T2B
—Rest 3 minutes
10 Min AMRAP
10 Push Jerk 135/95#
20/17 Cal Row

WOD Notes: TD = 5-8 rd / 4-6 rd. Scale T2B to 6-10 reps if you have trouble linking or do 12 knee raises if you can’t do any t2b. PJ should feel light every round to where you can still row fast!

Assistance
a) Floor Press – 5×5 @ 80%
b) #abseveryday – Banded Static Hold: 4 sets (45-60 sec hold – each side)
—attach band to rig at shoulder height. With tension on band, resist rotation of the trunk with arms straight.

***If you plan on following Bench Press cycle, it’s recommended that you do the floor presses.

11/10/2017 – WOD

Strength
Back Squat – 5×5 @ 77%
—slow tempo down + 2 sec pause in the bottom

Conditioning
Make-up/Skill Day!

Assistance
a) 30 sec L-Sit/tuck (Pegboard) + 25-50 Bicycle Crunches – 6 sets
b) Banded Sandbag March – 4×90 sec.
—use a thicker band than last time