1/14/2022 – WOD
Strength
a) Deadlift (2″ Deficit) – 5×4 @ 70%
b) Glute Ham Raises – 5×8 or Leg Curls (Monkey feet) – 4×8 each leg
c) Lateral/Front/Rear Raises – 4×8 each movement (control eccentric)
Author Archives: jordy
1/13/2022 – WOD
Strength
Clean + Hang Clean + 2 Jerks x 5 Sets @ 70-85%
—One set every 1:45. Heavier than last wk
Conditioning
6 Rounds (interval)
5 Clean n Jerk (m:185/205/225#) (f:125/135/145#)
8 DB Bench Press (heavy)
20/16 Cal Row
—Rest 1 minute between rounds
WOD Notes: This is meant to be a little lower intensity where you take your time & focus on technique with CnJ & go heavy with DB Bench for 8 reps. The row is in there to get your HR up a little bit, but don’t feel the need to go crazy fast on it. You will switch weights every 2 rounds. CnJ = 60/70/75% by rd.
Assistance
a) L-Sit/Tuck (Pegboard) – 20 Sec on / 40 Sec off: 5 Sets
b) Hip Abduction (monkey feet) – 3×12 (each leg)
1/12/2022 – WOD
Strength
a) Back Squat (1 sec pause) – 6×3 @ 77%
b) Straight Arm Pull downs (pulley) – 5×8 (control eccentric)
—Superset a/b every 3 minutes
Conditioning
1:30 Min AMRAP x 12 (interval style w/ partner)
15 Heavy Wall Balls (30/20#) to 10/9.5ft
Max Cal Ski
—Rest 1:30 between rounds
WOD Notes: Goal is to have around 60 sec each round to get as many cals. Men should aim for 20+ and women 12+. Score = total cals. You may keep monitor running, but you will have to hit buttons to keep it on.
Assistance
a) GHD Sit-ups (weighted) – 10×10 (sub: weighted sit-ups)
b) Barbell Bicep Curls – 4×10
1/11/2022 – WOD
Strength
a) BB Seated Shoulder Press – 5×7 (heavier than last wk)
b) BB Good Mornings – 4×10
—-Superset a/b every 3 min
Conditioning
5 RFT
8 Deadlifts (increasing RD 3 & 5)
12 T2B
3 Wall Walks (RX+ = 60ft HSW)
30 Lateral Bench Hop Overs
WOD Notes: Goal is 12-16 min. DL = 55/60/65%. T2B sub = weighted su/leg raises. WW sub = walk 1.5 laps around box or 30 shoulder taps. Try to move quickly on the hop overs and you must stand up on each one.
Assistance
a) 30 Sec Hollow Hold + 30 Sec Hollow Rock: 4 Sets
b) BB Skull Crushers – 4×10
1/10/2022 – WOD
Strength
a) Back Rack Lunges (5″ Deficit) – 4×10 (build)
b) Strict Pull-ups (wide grip) – 4×10
c) V-ups or Tuck-ups – 4×30-45 Sec
—Superset a/b/c every 4 minutes. Use same weight or a little lighter than last wk for lunges since deficit is more.
Conditioning
4 RFT
10 Devil Press 50/35#
20/16 Cal Assault Bike
80 Double Unders
WOD Notes: Goal is 13-16 min. DP should take around 1 min each round, Bike = 1:30 at the most & DU = 1 minute. DU sub = 100 singles or 160ft versa.
Assistance
a) Weighted Plank – 4 Sets: 1 min on / 1 min off
b) One Arm High Pulls – 5×8 each arm
1/8/2022 – WOD
Conditioning “35 min cap”
Complete For Time w/ Partner
120/90 Cal Row
60 Overhead Squats 135/95#
10 Rope Climbs 15ft (RX+ = 20ft)
60 Dball Over Shoulder 125/80#
10 Rope Climbs 15ft (RX+ = 20ft)
60 Overhead Squats 155/105#
120/90 Cal Row
WOD Notes: Goal is sub 35 min. You should be pushing the row at 90%+ effort and break it up as needed. OHS sub = Front squats and switch as needed. Use 50/55% of 1RM. RC sub = 2 heavy pulleys/rc or 6-7 RR/RC.
1/7/2022 – WOD
Strength
a) Deadlift (3″ Deficit) – 5×4 @ 70%
b) Glute Ham Raises – 5×8 or Leg Curls (Monkey feet) – 4×8 each leg
c) Lateral/Front/Rear Raises – 4×10 each movement
1/6/2022 – WOD
Strength
3 Cleans + 3 Jerks x 5 Sets @ 70-80%
—One set every 2 minutes. Work up to a heavy complex at the end.
Conditioning
10 RFT
4 DB Clean n Jerk 70/45#
6 C2B Pull-ups (RX+ = 3-4 Bar MU)
8 Push-ups (hands on DB) (RX+ = 10)
***Complete 2x200ft on versa climber at some point in the WOD.
WOD Notes: Goal = 13-17 min. You should be able to avg around 1 min/rd. Versa Climber should take around 2 min each time you get on it. DB’s should be relatively challenging for 4 reps each round & not feel like a paper weight! Only one head has to touch the ground. You will follow one person for the versa climber portion of the workout.
Assistance
a) L-sit (tapovers) – 5×20 (use kB or lift feet up/over line)
b) DB Bench Press – 5×8 (3 sec eccentric)
1/5/2022 – WOD
Strength
a) Back Squat (2 sec pause) – 5×4 @ 75%
b) Straight Arm Pull downs (pulley) – 4×10 (control eccentric)
—Superset a/b every 3 minutes
Conditioning
1 Min AMRAP x 6 Rounds
10 T2B (RX+ = 15 T2B)
Max Cal Assault Bike
—Rest 2 minutes
WOD Notes: This doesn’t look like it will be hard, but it’s supposed to be almost 100% effort on the bike each round. You should be hitting RPM’s that you never hit before because we rarely do all out sprints on the bike. You should NEED the 2 minutes of rest, so sprint!! Score = sum of cals for all 6 rounds. Make sure bike is next to where you’re doing T2B for quick transitions. T2B should take 25-30 sec max.
Assistance
a) One Arm High Pulls – 5×8 (each arm)
b) Hip Abduction (monkey feet) – 3×10 (each leg)
1/4/2022 – WOD
Strength
a) Seated BB Shoulder Press – 5×8 (heavy)
b) Back Extensions – 4×10 (DB behind head – slow tempo)
—Superset a/b every 3 minutes
Conditioning
150/110 Cal Ski For Time – 15 Min Clock
*Every 1:30, starting at 0:00 do:
ODD Rds = 50 Double Unders
EVEN Rds = 8 Hang Power Cleans 185/125#
WOD Notes: Goal is to try & finish the calories in under 15 minutes, which is going to be tough. You need to avg 15/11 cals every 1:30 in order to finish. DU sub = 25-30 DU or 75 singles. HPC = 65% (unbroken each rd but feel challenging).
Assistance
a) Tabata Hollow Rocks – 10 Rounds
b) Tricep Push downs (rope pulley) – 4×10