Author Archives: jordy

10/5/2024 – WOD

Conditioning
30 Min Clock – 3 RFT w/ Partner
400m Sled Drag (135/90#)
40 DB Push Press 60/40#’s
4 Rope Climbs 18ft
40 FR Lunges (increase by round)
***Max Burpees in Remaining Time. 

WOD Notes: Goal is to finish the WOD in under 30 minutes & have some time to accumulate burpees at the end. You may break up the work as needed, but the recommendation is to do sets of 10 on the PP & Lunges. RC sub = Climb 12-15ft, 2 up/downs per RC, or 8 RR per RC. Lunges = M: 155/175/195#, F: 105/120/135#.   

10/3/2024 – WOD

Strength
a) Specialty Bar Squat (Safety Bar, Camber, Yukon) – 5×3 (pause) @ 80%+, 1x ME @ 70% (8-12)
b) Strict Pull-ups (supinated) – 5×8
—Superset a/b every 4 min. Pause all 3 reps. Use a band if necessary for PU or do 5×4 negatives.

Conditioning “18 Min Clock”
90 Sec AMRAP x 12 w/ Partner (interval)
6 Dball Over Shoulder 150/115#
3 Wall Walks  (RX+ = 5)
Max Cal Row
***Score = total cals w/ partner

WOD Notes: Goal is to have at least 30 Sec to sprint the row each round! Make transitions fast! Rowers should be lined up near the rig. Dball/bag should feel heavy, but try not to lose form! WW sub = 2 reps, 30 Shoulder taps, or 7 burpees.

Assistance
a) L-Sit/Tuck – 8×30 Sec (90 sec rest between)
b) DB Lateral Raises – 5×12

10/2/2024 – WOD

Strength
a) Bench Press (specialty bar) – 5×3 @ 82%+ (pause each rep), 1xME @ 70% (8-12)
b) One Leg RDL – 4×8/leg (use 2 KB’s or DB’s) – build to a heavy set!
—Superset a/b every 3 minutes.

Conditioning
18 Min AMRAP w/ Partner
Partner A = 250m Run + 12 T2B  (RX+ = 15)  
Partner B = Max Cal Ski

WOD Notes: You will switch after Partner A completes the Run & T2B. Continue with the pattern for 18 minutes. Score = total ski cals. 250m Run sub = 150ft versa climber or 600m bike. T2B sub = T2R, GHD SU, incline leg raises on bench, or weighted SU. You will have about 2 minutes to ski each round, so plan on doing 4+ rounds.

Assistance
a) Tricep Push-downs (pulley) – 5×8 (heavy – slow eccentric)
b) GHD Sit-ups – 6×20 (rest 45 sec between)

10/1/2024 – WOD

Strength
Snatch – Floor + Hang – 10 Sets @ 65-85%
—1 Set Every 75 Sec x 5, 1 Set Every 90 Sec x 5. Build to a heavy set by the end.

Conditioning
15 Min AMRAP Ladder
5/4 Cal Assault Bike
20 Double Unders
10/8 Cal Assault Bike
40 Double Unders
15/12 Cal Assault Bike
60 Double Unders
20/16 Cal Assault Bike
80 Double Unders
***10 Heavy DB Snatches 90/60# after each rd. Continue pattern for the remainder of WOD

WOD Notes: Goal is to finish the round of 25/100/10 & get into the 6th round. Reset the monitors after each round. DB snatches – Should be heavy & you don’t have to alternate. DU sub = 30/50/70/90 etc…singles or 2x versa climber feet.

Assistance
a) BB Bent-over Rows (supinated grip) – 5×12
b) Hollow Rocks – 40 Sec on / 40 Sec off x 8 Sets

9/30/2024 – WOD

Strength
a) Clean – Power + Hang Power + Full x 10 Sets @ 75-90%+
b) Dips (ring/bar) – 5×10 (advanced = weighted)
—The pattern is a/a/b x 5 sets (every 1:15 – last set is at 17:30 mark). Start @ 75% & build to a heavy set. Use a band if necessary for the dips.

Conditioning
7 RFT
7 Hang Power Clean 115/75#
7 Front Squats 115/75#
7 Shoulder to OH 115/75#
7 Bar Facing Burpees

WOD Notes: This was the CF.com WOD on 9/28. Goal is 9-14 minutes. Barbell should be light to where you can go unbroken each rd. Should be around 40% of these movements.

Assistance
a) Weighted Plank – 40 Sec on / 40 Sec off x 8 Rounds
b) EZ Bar Bicep Curls – 4×12 (heavy)

9/28/2024 – WOD

Conditioning
4 RFT w/ Partner
80/60 Cal Row
2 (100 Yard Bear Hug Carry 125/90# + 25 Weighted Sit-ups)
30 Push Jerks (increasing by rd) 

WOD Notes: Goal is sub 35 minutes. You will do 1 round each of the carry & sit-ups. Hold a light DB (5-20#) behind your head or a heavier one on your chest for the sit-ups. Partner A will carry while Partner B does the sit-ups. PJ = 60/65/70/75% by rd. You may break up the work as needed.

9/26/2024 – WOD

Strength
a) Specialty Bar Squat (Safety Bar, Camber, Yukon) – 5×4 (pause) @ 75-80%
b) Strict Pull-ups – 5×10
—Superset a/b every 4 min. Pause all 4 reps. Use a band if necessary for PU or do 5×5 negatives.

Conditioning
5 RFT
250m Run
15 Goblet Squats 100/70# DB
2 Rope Climbs 15ft  (RX+ = 18ft)

WOD Notes: Goal is 14-18 minutes. Goblet squats should be unbroken & get somewhat challenging towards the end of the WOD (hold the DB vertical). RC sub = climb 10-12ft, 3 up/downs (strict), or 12 ring rows. 250m Run sub = 700m bike or 150ft versa climber. 

Assistance
a) L-Sit/Tuck – 10×20 Sec (40 sec rest between)
b) DB Lateral Raises – 5×10

9/25/2024 – WOD

Strength
a) Bench Press (specialty bar) – 5×4 @ 80%+ (pause each rep), 1xME @ 70% (8-12)
b) GHR (4×8-12) or Hamstring Curls – 4×15 (use rower seat or sliders)
—Superset a/b every 3 minutes. Add a band for additional resistance for the sliders.

Conditioning
75 Sec AMRAP x 16 w/ Partner (interval)
6 Deadlifts (RD 1-8 @ 65%, RD 9-16 @ 70%)
30 Double Unders  (RX+ = 40)
Max Cal Ski

WOD Notes: The interval is 75 Sec of work / 75 Sec of rest. Each person will do 8 rounds. Score = total cals. DL should feel moderately heavy the first 4 rounds & then feel real challenging the last 4 rounds (maintain good form!). DU sub = 50 Singles or 60ft versa. You should be skiing for at least 30 Sec/round!!

Assistance
a) Tricep Push-downs (pulley) – 5×10 (heavy)
b) GHD Sit-ups – 8×15 (rest 45 sec between)

9/24/2024 – WOD

Strength
Snatch – Floor + Low Hang + Hang – 8 Sets @ 65-80%
—1 Set Every 90 Sec x 4, 1 Set Every 2 Min x 4. This is the opposite from last week, where we’re working from the bottom up. You can drop any of the reps if you’d like.

Conditioning
15 Min AMRAP
3 Cal Assault Bike
2 Devil Press 50/35#
6/5 Cal Assault Bike
4 Devil Press 50/35#
9/7 Cal Assault Bike
6 Devil Press 50/35#
***12 T2B after each round. Continue the pattern until 15 Min is up.

WOD Notes: Goal is to get through the round of 18/12/12. Girls cals = 3/5/7/9/12/15/18 or you can just do the Men’s cals if you don’t want to be confused. T2B sub = T2R, GHD SU, weighted su, or incline leg raises (do not scale reps). 

Assistance
a) BB Bent-over Rows (supinated grip – 5×10
b) Hollow Rocks – 30 Sec on / 30 Sec off x 10 Sets

9/23/2024 – WOD

Strength
a) Back Rack Lunges (use rack) – 5×10 (build to a heavy set of 10)
b) Straight Arm Pull-down (pulley) – 5×10 (3 sec eccentric)
—Superset a/b every 3:30

Conditioning
3 RFT w/ Partner
250m Sled Drag 135/90#
16 Wall Walks  (RX+ = 20)
30 Hang Power Cleans (increase by rd)

WOD Notes: Goal is sub 22 minutes. You should be able to jog most of the sled drag, so load your sled appropriately. WW sub = 10 shoulder taps/WW. M = 185/205/225#, F = 125/135/145#. Start @ 65% for HPC & increase at least 5% by rd.

Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 10 Rounds
b) DB Bicep Curls (incline bench) – 4×12 (heavy)