Author Archives: jordy

12/5/2020 – WOD

Conditioning
3 RFT (w/ Partner)
20 Dball Over Shoulder 150/100#
8 (5 Burpees + 5 C2B Pull-ups)  (RX+ = 5 Burpees + 3 MU)
*Partner does 30 sec Dball carry on Shoulder/BearHug 
80/60 Cal Row

WOD Notes: Goal is sub 30. You will alternate back & forth on the DBOS. Partner A will do the 5 burpees + 5 C2B PU while Partner B does the 30 Sec Dball/Bag Carry. Once partner A finishes, you will switch. You will do 4 rounds each of the burpee complex & carry. You must alternate rounds with carrying ball on shoulder & bear hug. You may sub chin over bar or ring rows for the C2B. The row is interval style where you will switch every 10-15 cals.

12/3/2020 – WOD

Strength
Hang Clean n Jerk – 1 EMOM x 12 (alt between pwr/sq)
—Work up to a heavy single. Start @ 75%

Conditioning
For Time – 5/10/15/20/15/10/5 Reps of:
DB Thrusters 40/25#
T2B
—Rest 5 minutes
1 Min Max Feet Versa Climber (arms only)
—Resistance will be preset to a higher setting

WOD Notes: Goal is 6-10 min. DB should feel light to where you can go unbroken through the rd of 15 and then maybe break-up once on the rd of 20. T2B sub = toe through rings, sit-ups, or V-ups. No scaling reps, so you can do a combo of those movements. 

Assistance
a) DB Bicep Curls – 4×12
b) GHD Hip Extensions – 4×12 (pause at top)
—Advanced = weighted

12/2/2020 – WOD

Strength
Hang Power Snatch – 2 EMOM x 5, 1 EMOM x 5
—Work up to a heavy single by the end. If you miss, miss bc you had to squat it. Start @ 75% of PS.

Conditioning
6 RFT
5 Power Snatches 145/100#
8 Back Rack Lunges 145/100#  (RX+ = 8 OH Lunges 145/100#)
10 DB Bench Press (heavy)
50 Double Unders

WOD Notes: Goal is 15-20 min. PS should be quick singles. Take a few extra sec before doing the last one so that you can do all 8 lunges in a row unbroken especially if you choose OH lunges. DB Bench should be difficult for 10 reps unbroken each rd. DU sub = 25 DU, 80 singles, or 100ft versa.

Assistance
a) DB Skull Crushers – 4×12
b) Weighted Sit-ups – 4×25 

12/1/2020 – WOD

Strength
a) BB Shoulder Press – 5×5 @ 85% (wk 3 – little heavier than last wk) + 1 ME x 75% (8+ reps).
b) BB Hip Thrusts – 5×8 (heavier than last wk – 1 sec pause)
—superset a/b every 3 minutes

Conditioning
5 RFT
9 Deadlift 155/105#   (RX+ = 175/115#)
7 Hang Power Clean 155/105#
5 Push Jerk 155/105#
15/12 Cal Ski

WOD Notes: Goal is 12-15 minutes. You should be able to go unbroken on the HPC & PJ, but break up the deadlifts with quick rest. 

Assistance
a) 20 Sec Hollow Rock + 20 Sec Hollow Hold + 20 Sec Flutter Kicks – 4 Sets
—rest 1 min between
b) DB Front Raises + Lateral Raises – 3×12 (each)

11/30/2020 – WOD

Strength
a) Front Squat – 5×5 @ 82% (wk 4 – heavier than last wk)
b) One Arm High Pulls – 4×8 (each arm)
—Superset a/b every 3 min

Conditioning
50 GI Janes For Time
***Every 2 min including 0:00, 15/11 Cal Assault Bike  (RX+ = 18/14)

WOD Notes: Goal is to avg 6-10 GI Janes every rd (have about 1 min to them each round). If you don’t have all 50 done by the 14 min mark you will just finish the GI Janes & skip the bike.

Assistance
a) Weighted Plank – 8 sets: 45 sec on / 45 sec off
b) TKE – 3×25 (each leg) 

11/28/2020 – WOD

Conditioning
5 RFT
10 DB Hang Cleans 60/45#
12 DB Split Squats (6R+6L) 60/45#
15 T2B
20 DB Bent-over Rows (10R+10L) 80/50#
60 Double Unders

WOD Notes: Goal is 16-20 min. Use 2 DB for the hang cleans/split squats. Hold DB on shoulders for the split squats. Use a heavier DB for the bent-over rows. DU sub = 30 DU, 100 singles, or 120 versa.

11/26/2020 – Happy Thanksgiving

Conditioning (30 min cap!)
2 RFT (w/ a partner)
120/80 Cal Row
20 (2 PU + 1 Burpee)
30 Power Snatches 155/105#
20 (2 PU + 1 Burpee)
50 Back Squats 205/135#

WOD Notes: Goal is to finish or get to the 2nd set of BS. PS = 70% of PS (quick singles) & BS = 55% (should be able to do 5-10 reps at a time). You may break up the work as needed. The row, PS, and BS are “you go, I go”. You will work at the same time on the Pu/Burpee. It’s 3 PU, then you will stand up. 

11/25/2020 – WOD

Strength
Clean n Jerk – 1 Every 1:15 x 10 Sets @ 75%+
—Work up to a heavy single. We haven’t put them together in awhile, so go heavy.

Conditioning
12 Min AMRAP Ladder
2 Clean n Jerk 115/75#  (RX+ = 135/95#)
3 C2B Pull-ups  (RX+ = 2 MU)
3/2 Cal Assault Bike
4 Clean n Jerk 115/75#
6 C2B Pull-ups  (RX+ = 4 MU)
6/4 Cal Assault Bike
6 Clean n Jerk 115/75#
9 C2B Pull-ups  (RX+ = 6 MU)
9/6 Cal Assault Bike
*Continue this pattern until 12 Min is up.

WOD Notes: Goal is in the rd of 10 CnJ+. C2B sub = chin over bar, banded pu, or ring rows. Do not scale reps. CnJ should feel light to where you can move consistently with quick singles (50% of 1RM or less).

Assistance
a) Strict Pull-ups – 10×5 (advanced = weighted or you can use a band)
b) Weighted Sit-ups – 4×30 (weight behind head)

11/24/2020 – WOD

Strength
a) BB Shoulder Press – 5×6 @ 82% (little heavier than last wk)
b) BB Hip Thrusts – 5×10 (heavier than last wk – 1 sec pause)
—superset a/b every 3 minutes

Conditioning
5 RFT
8 Deadlift 295/195#  (65%)
12 DB Lateral Raises 20/10#
20/16 Cal Ski

WOD Notes: Goal is 11-15 min. DL should be touch n go for most of them unless you don’t feel comfortable lowering the bar each rep. Control the tempo down on the lateral raises & don’t rush through them!

Assistance
a) Hollow Rocks – Tabata 12 Rounds
b) DB Reverse Flies – 4×15

11/23/2020 – WOD

Strength
a) Front Squat – 5×5 @ 80% (wk 3 – heavier than last wk)
b) One Arm High Pulls – 4×10 (each arm)
—Superset a/b every 3 min

Conditioning
3 RFT
30 Wall Balls 30/20# to 10/9.5ft
15 Burpee Box Jump Overs 30/24″
400m Run

WOD Notes: Goal is 14-18 min. WB should be done in 1-3 sets each rd. No step overs allowed unless you can’t physically jump. I’d rather you jump on a few stacked bumpers or a 12″ box than step up. Run sub = 250-300ft versa climber.

Assistance
a) Weighted Plank – Tabata 12 Rounds (20 on / 10 off)
b) Barbell Bicep Curls (banded) – 4×10
—anchor band around BB