Author Archives: jordy

7/20/2021 – WOD

Strength
a) Deadlift – 2×6 @ 75%, 2×4 @ 80%, 2×2 @ 85%+
b) 15-30 Sec Hollow Hold + 15-30 Sec Hollow Rock – 5 Sets
—Superset a/b every 3 minutes

Conditioning
For Time
60/45 Cal Ski
30 Push Jerks 135/95#   (RX+ = 155/105#)
125m Sandbag Carry 125/80# + 550m Run + 125m Sandbag Carry
30 Push Jerks 135/95#
60/45 Cal Ski

WOD Notes: Goal is 15-19 minutes. PJ (45%) should feel light to where you can do at least 5-10 reps in a row even when fatigued. You will drop the sandbag at the fire hydrant then run around the 800m mark & pick-up your bag/ball on the way back. 

Assistance
a) One Arm High Pulls – 4×10
b) GHD Back Extensions – 4×15 (hold DB behind head)

7/19/2021 – WOD

Strength
a) Back Squat – 2×6 @ 80%, 2×4 85%, 2×2 @ 90%
b) DB Front Raises – 4×12
—Superset a/b every 3 minutes

Conditioning
5 RFT
10 DB Hang Power Cleans 60/40#
15 Wall Balls 30/20# to 10/9.5ft
20/15 Cal Row

WOD Notes: Goal is sub 14 min. HPC & WB should be unbroken but challenging especially after rd 3. Row should be used to recover except the last rd is a sprint!

Assistance
a) Weighted Plank – 1 min on / 1 min off x 5 sets
b) DB Bent-over Rows – 5×10 (each arm)

7/17/2021 – WOD

Conditioning
2 RFT w/ a Partner
100/80 Cal Assault Bike
10 Rope Climbs 20ft  OR  50 C2B Pull-ups
50 Devil Press 45/35#
800m Run

WOD Notes: Goal is sub 35 min. The WOD is “you go, I go” except for the run. One of the athletes may run ahead if necessary and start the bike early the 2nd round, but try to run together the 2nd round. One partner may run 600m if need be to keep up. RC sub = 2x up/downs, 4x/ pulleys, or 50 chin over bar pu. Switch every 5 DP, 1 RC, and 5 Pull-ups. DP should feel a little lighter so that you can move through them quick.

7/15/2021 – WOD

Strength
a) Clean – 5×3 @ 75-85%
—One set every 90 sec. Squat at least 1 of them
b) DB Bench Press – 5×8 (heavy)
—Superset a/b every 3:30

Conditioning
For Time
20 Power Clean 185/125#
8 Wall Climbs (RX+ = 10 WC or 150ft HSW)
600m Sled Drag 70/50#
8 Wall Climbs
20 Power Clean 185/125#

WOD Notes: Goal is sub 15 min. PC = 65%. Should be quick singles and take around 90 sec max for 20 reps. WC sub = 4-6 reps or 50 Shoulder taps. Sled Drag should be a slow jog & shouldn’t feel super light. 

Assistance
a) GHD Sit-ups – 4×25 (sub = weighted sit-ups)
b) DB Reverse Flies – 4×15

7/14/2021 – WOD

Strength
Snatch – 5×3 @ 75-80%
—One Set every 90 sec. Squat if you have the mobility

Conditioning
16 Min AMRAP Cal Ski w/ Partner
Min 0-4: 30 Power Snatches 135/95# (ski remaining time)
Min 4-8: 50 T2B (ski remaining time)  RX+ = 60
Min 8-12: 60 OHS 135/95# (ski remaining time)
Min 12-16: Run 400m (ski remaining time)

WOD Notes: The goal is to have about 2 minutes to ski w/ your partner each 4 minute window. Score = total cals on ski erg. You must keep ski erg active by hitting a button when doing the other work, so that it doesn’t reset! PS should be done in sets of 3-5 reps touch n go. T2B sub = T2R, knee raises, or weighted sit-ups. OHS sub = FS if OH mobility is limited. The only thing where you’re working at the same time is the run. One person may run ahead on the 400m and start the ski erg right away when they get back. RX+ = 155/105#

Assistance
a) DB Bicep Curls – 4×12
b) DB Close-Grip Bench Press – 4×10

7/13/2021 – WOD

Strength
a) Deadlift – 5×3 @ 80%+
b) DB Lateral Raises – 4×10 
—Superset a/b every 3 minutes

Conditioning
12 Min AMRAP
5 Deadlifts @ 65%
10 DB Push Press 50/35#  (RX+ = 60/40#)
15/12 Cal Row 

WOD Notes: Goal is 6+ rds. DL should feel challenging for 5, but unbroken for 5 touch n go reps. DB PP should be unbroken as well, but should get tough as you go through the WOD. Use the row as a recovery each rd, but don’t row too slow!

Assistance
a) Banded Hollow Rocks – 30 Sec on / 45 sec off x 8 Rounds
b) Glute Ham Raises – 4×12 (advanced = use weight)
—Sub = Lower from the top as slow as you can x 6 reps

7/12/2021 – WOD

Strength
a) Back Squat – 5×3 @ 80-85%, 1×10 @ 70% (afap)
b) One Arm High Pulls – 5×8 (each arm)
—Superset a/b every 3 minutes

Conditioning
3 RFT
100 Double Unders
20 Box Step-ups 115/75# to 20″
15 GI Janes

WOD Notes: Goal is sub 15 min. DU sub = 50-75 DU, 150 singles, or 200ft versa. Step-ups should be done in 1-2 sets. Choose a bar above you reach if you can do a strict PU. 

Assistance
a) Weighted Plank – 10 sets: 30 sec on / 30 sec off
b) Strict Pull-ups (wide grip) – 5×8-10 Reps

7/10/2021 – WOD

Conditioning
3 RFT w/ a Partner
20 (Power Clean + Sq Clean + 2 Jerks) – Increasing
40 T2B
80 Wall Balls 30/20# to 10/9.5ft
40 T2B
250m Sled Drag 160/115#

WOD Notes: Goal is sub 40 min. This WOD is “you go, I go” except for the sled drag. You should be able walk fast or jog slow with the sled. If you have to walk the whole time it’s too heavy! T2B sub = T2R, knee ups, or weighted SU. WB should be heavier than normal. M = 135/155/185. F = 95/115/125#. Try to touch n go the cleans.

7/8/2021 – WOD

Strength
Snatch – 6×4 @ 70-75%
—One Set every 90 sec. Squat if you have the mobility

Conditioning
6 RFT
15 Russian KB Swings 88/70#
8 DB Bench Press (heavy)
50 Double Unders
***Run 250m Backwards after round 3
***Run 400m after round 6

WOD Notes: Goal is sub 15 min. KB Swings should be unbroken every rd & be heavy. DB BP should feel heavy for 8 reps (it shouldn’t feel like you could’ve done 15 in a row). DU sub = 25-30 DU, 75 singles, or 2x ft Versa. 

Assistance
a) Glute Ham Raises – 4×10 (or lower yourself from the top slowly for 8 reps). Advanced = banded or weighted.
b) L-Sit Tapovers – 10×10 (advanced = lift feet over KB. Scale = Lift feet over a seam where 2 mats meet)

7/7/2021 – WOD

Strength
a) Back Squat – 5×5 @ 80%
b) Strict Pull-ups – 5×8-10 Reps (use band if necessary)
—Superset a/b every 3:30. 

Conditioning
5 Rounds (interval)
10 C2B PU or 20 DB Bent-over Rows (heavy)  (RX+ = 4-7 Muscle-ups)|
10 Front Rack Lunges (increase 10/5# each rd)
15/12 Cal Assault Bike
—rest 90 sec between rds

WOD Notes: If you can’t do kipping PU, you should do the 10R/10L Bent-over rows. FRL should be unbroken each set where you try to add weight each set if possible. 1st rd still shouldn’t feel super light. Try to push the bike! Each round should be under 2 minutes. 

Assistance
a) 20 Sec Hollow Rocks + 20 Sec Hollow Hold x 8 Sets
—Rest 45 sec between
b) Reverse DB Flies – 4×15