Author Archives: jordy

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

1/3/2022 – WOD

Strength
a) Back Rack Lunges (3″ Deficit) – 4×10
b) Strict Pull-ups (close-grip) – 4×10
c) V-ups or Tuck-ups – 4×30-45 Sec
—Superset a/b/c every 4 minutes. Build to heavy set of 10 on lunges (elevate front foot). 1st set can be a little lighter but try to make sets 2-4 challenging!

Conditioning
12 Min Clock
5 Power Snatch 115/75#
8 Burpee Box Jump Overs 24/20″
7 Power Snatch 115/75#
8 Burpee Box Jump Overs 24/20″
9 Power Snatch 135/95#
8 Burpee Box Jump Overs 24/20″
11 Power Snatch 135/95#
8 Burpee Box Jump Overs 24/20″
13 Power Snatch 155/105#
***Max Burpee Box Jump Overs 24/20″ in remaining time

WOD Notes: Goal is to have 2+ minutes at the end to get as many BBJO. Score = total reps. Snatch = 50/55/60% of PS. should be touch n go or quick singles on the light bar, then quick singles the rest of the way.

Assistance
a) Weighted Plank – 8 Sets: 30 sec on / 30 sec off
b) BB Bicep Curls – 4×10 (control tempo down)

12/31/2021 – WOD

Conditioning
Complete For Time w/ Partner
Buy In: 2021 Meter Row
10 Rounds
20 Wall Balls 30/20# to 10/9.5ft
12 Strict C2B Pull-ups (RX+ = 8 Bar MU)
Buy out: 2021 Meter Row

WOD Notes: Goal is sub 30 minutes. The row should take no more than 8 minutes with a partner. I would suggest switching every 500 meters & try to hold about 90% effort. Each round should take no more than 1:15-1:30 at the most. C2B Sub = chin over bar or a band that will be difficult for 6 reps each round but not failure.

12/30/2021 – WOD

Strength
Snatch – 1 EMOM x 12
—Work up to a heavy single & go for PR if you feel good.

Conditioning
3 Min AMRAP
3 Deadlifts @ 70%
1 Wall Walk (RX+ = 25ft HSW)
25 Double Unders
—Rest 1 min
3 Min AMRAP
6 Deadlifts @ 65%
2 Wall Walks (RX+ = 50ft HSW)
35 Double Unders
—Rest 1 min
3 Min AMRAP
9 Deadlifts @ 60%
3 Wall Walks (RX+ = 75ft HSW)
45 Double Unders
—Rest 2 min
250m Sandbag Carry For Time 125/80#

WOD Notes: Goal is 4/3/2 Rounds by AMRAP. Load weights so that you can take off quickly during one min rest. WW sub = 10 shoulder taps/WW. DU sub = 40/60/80 singles by rd. Goal is sub 3 min for sandbag carry (on upper back or shoulder)! Try to run slow or walk fast the entire time, no stopping!

Assistance
a) Glute Ham Raises – 4×10 or do 4×6 (start from top and lower slowly)
b) Hip Abduction (monkey feet) – 3×10 (each leg)

12/29/2021 – WOD

Strength
Clean – 1 EMOM x 12 
—Work up to a heavy single (Pwr or SQ). Go for PR if you feel strong or work up to 90%+

Conditioning
3 RFT
15 Power Cleans 185/125#
30/23 Cal Assault Bike
***Every 2 minutes (starting at 0:00) 1 Rope Climb 20ft

WOD Notes: Goal is 13-17 minutes. PC = 65%. Should be quick singles and take between 1:15-1:45 to do 15 reps. RC sub = climb 12-15ft, 8-10 RR, or 3 heavy pulleys.

Assistance
a) GHD Sit-ups (weighted 14/10#) – 5×15
b) DB Bicep Curls + DB Skull Crushers – 4×10 each