Author Archives: jordy

10/22/2020 – WOD

Strength
Snatch + Hang Snatch – 6 sets every 75 Sec @ 75-85%

Conditioning (20 min cap)
14 RFT w/ a Partner
1 Rope Climb 15ft  (RX+ = 20ft)
2 Wall Climbs  (RX+ = 48ft HS Walk)
10/8 Cal Assault Bike

WOD Notes: Goal is to get under the 20 min cap & avg under 1:30/rd. RC sub = 3 pulleys or 2 up/downs. WC sub = 48ft Sliders or 16 shoulder taps. You should be sprinting on the bike & should try to finish the bike in under 45 sec each round!

Assistance
a) DB Shoulder Press – 4×10 (3 sec negative)
b) Glute Ham Raises – 4×12 (you can modify by bending knees)

10/21/2020 – WOD

Strength
Clean + Hang Clean – 1 set every 90 Sec x 6 Sets @ 75-90%
—You may go from above knee or under (your choice)

Conditioning
3 RFT w/ a Partner
50 DB Snatches (alternating) 70/45#   (RX+ = 80/55#)
50 Bench Press 185/125#
250m Partner Sled Drag 135/90#

WOD Notes: Goal is sub 25. This WOD is “you go, I go”, except for the sled drag. BP = 60-65% (should switch every 5 reps). 

Assistance
a) Barbell Skull Crushers – 4×12
b) Deadbugs – 3×20

10/20/2020 – WOD

Strength
a) Jerk (2 PJ + 2 Split) – 5×4 @ 75% (heaver than last wk) + 1 set max reps PP @ 70% of Jerk
b) Weighted Sit-ups (behind head) – 5×20
—Superset a/b every 3 min. Goal is to 8-12 reps on PP.

Conditioning
100 Bar Facing Burpees For Time
*Starting at 0:00, every 90 sec do 4 Hang Clusters 95/65#  (RX+ = 115/75#)

WOD Notes: Goal is 11-16 min. 4 HC should take about 15-20 sec each rd, so you should have about 1 minute to get as many burpees each time. Try to jump over bar, but if you have to step you may do that.

Assistance
a) DB Lateral Raises – 4×10 (slow tempo down)
b) BB Front Raises – 4×10 (slow tempo down)

10/19/2020 – WOD

Strength
a) Front Rack Lunges – 5×8 (heavier than last wk – 1st set can be light)
b) Strict Pull-ups – 5×6 (5 Sec Eccentric every rep). Advanced = weighted
—Superset a/b every 2:30

Conditioning
5 RFT
9 Deadlifts 295/195#
15 T2B
21/18 Cal Row

WOD Notes: Goal is 12-17 min. T2B sub = Toe through rings, v-ups, or hollow rocks. If you scale reps on t2b, finish the remaining reps in v-ups or hollow rocks. DL = 60% (should feel challenging for 9 reps). You should be able to do a few touch n go reps each set.

Assistance
a) DB Reverse Flies – 4×15
b) 10 DB Bicep Curls + 60ft Gun Walk – 4 sets

10/17/2020 – WOD

Conditioning
2 RFT w/ a partner
200 Double Unders
100 Wall Balls 30/20# To 10/9.5ft
200 Double Unders
40 Power Snatches 135/95#   (RX+ = 155/105#)
Then immediately into: 400m Barbell Carry

WOD Notes: Goal is sub 25 on the 2 rds & under 30 minutes total after the carry. DU sub = 2x singles, 1/2 DU, or 200ft versa each person. You may work at the same time on the DU. Everything else is “you go, I go”. PS should be quick singles & you can break up as needed.

10/15/2020 – WOD

Strength
3 Position Snatch – Hang + Low Hang + Floor – 6 sets @ 75-85%
—1 Set every 90 seconds. Work up to a heavy complex by set 5.

Conditioning
For Time
15 Dball over Shoulder 125/80#   (RX+ = 150/100#)
20 C2B Pull-ups   (RX+ = 15 Muscle-ups)
800m Run
12 Dball over Shoulder 125/80#
15 C2B Pull-ups   (RX+ = 12 Muscle-ups)
600m Run
9 Dball over Shoulder 125/80#
10 C2B Pull-ups   (RX+ = 9 Muscle-ups)
400m Run

WOD Notes: Goal is 15-20 min. C2B sub = chin over bar/banded pull-ups, or ring rows. Do not scale the reps even if you can do an unassisted pull-up. You can do a few without a band & finish the rest of the reps with a band. 

Assistance
a) Strict Pullups – 5×6 (5 Sec eccentric)
b) Weighted Sit-ups – 8×15 (rest 30 sec between sets)

10/14/2020 – WOD

Strength
3 Position Clean – Hang + Low Hang + Floor – 5 sets @ 75-85%
—1 Set every 2 minutes. Work up to a heavy complex by set 5.

Conditioning
15 Min AMRAP
20/16 Cal Row
12 T2B
15 Front Squat 135/95#  (RX+ = 165/115#)
12 T2B
10 Power Clean 135/95#  (RX+ = 165/115#)

WOD Notes: Goal is 3+ rds. T2B sub = 8-10 reps, toe through rings, or V-ups. Barbell should be around 55% of FS max (should be able to do the FS in 2 sets & PC should be quick singles. 

Assistance
a) Barbell Bicep Curls – 4×12
b) Barbell Skull Crushers – 4×12

10/13/2020 – WOD

Strength
a) Jerk (3 PJ + 2 Split) – 5×5 @ (heavier than last wk. 75%), 1 set max reps PP @ 65% of Jerk
b) Hollow Hold – 5 sets: 30-45 sec
—Superset a/b every 3 min. Goal is to 10+ reps on PP.

Conditioning
90 Sec AMRAP x 12 w/ a partner
8 DB Bench Press 85/50#
10 Box Jumps 30/24″
***Max Cal Ski in remaining time

WOD Notes: Score = total cals. Partner A will work for 90 sec while Partner B rests for 90 sec. You will do 6 sets each. Goal is to have at least 30 sec to ski each round.

Assistance
a) DB Reverse Flies – 4×15
b) GHD Back Extensions (hold weight against chest) – 4×12

10/12/2020 – WOD

Strength
a) Front Rack Lunges – 5×10 (heavier than last wk – 1st set can be light)
b) DB Bent-over Rows – 5×10 (each arm – heavy. Keep belly button down)
—Superset a/b every 3 minutes. 

Conditioning
10 RFT
5 SDLHP 135/95#  (RX+ = 155/105#)
7 Burpees (no jump)
9/7 Cal Assault Bike

WOD Notes: Goal is 15-20 min. You should be able to do quick singles on the SDLHP or touch n go a few sets together, but shouldn’t feel like a paperweight. Reset monitors on bikes each round. 

Assistance
Weighted Plank – 10 sets: 30 sec on / 30 sec off

10/10/2020 – WOD

Conditioning
For Time (w/ a partner)
400m Sled Drag 135/90#
50 C2B Pull-ups  (RX+ = 40 Muscle-ups)
50 DB Thrusters 60/40#
150/120 Cal Row
50 DB Thrusters 60/40#
50 C2B Pull-ups  (RX+ = 40 Muscle-ups)
400m Sled Drag 135/90#

WOD Notes: Goal is sub 30. You will drag the sled at the same time. C2B Sub = chin over bar or ring rows. DB Thrusters should feel a little heavier than normal (at least 5# more in each DB). Switch every 10-15 cals on the rower.