Author Archives: jordy

11/21/2020 – WOD

Conditioning
30 Min AMRAP
30 Clusters (m: 135/185#) (f: 95/125#)
40 GI Janes
100m Bear Hug Dball/Bag Carry 125/80#
150m Sled Drag 70/45#

WOD Notes: Goal is 3+ rds. RD 1&2 = 135/95#. RD 3+ = 185/125#. It’s “you go, I go” for the clusters/GI Janes. I’d recommend switching every rep on the clusters & every 3 on the GI Janes. Once you’re finished GI Janes, Partner A will Bear Hug Carry to the curb across street while Partner B Sled Drags to the Cantel Sign. You will switch when you’re done. You should be able to run with sled so that you finish close to your partner carrying the ball/bag. 

11/19/2020 – WOD

Strength
Power Snatch – 2 EMOM x 10 Sets
—Work up to a heavy single by the end

Conditioning
3 Rounds (interval style)
10 Dball Over Shoulder 150/100#
5 Wall Climbs (RX+ = 100ft HS Walk)
30/23 Cal Ski
—Rest 2:30 between rounds

WOD Notes: Goal is sub 4 every round. Record 3 separate times. Try not to hold back the first round. I’d rather see a larger deviation of time from round 1 to 3. Shouldn’t have same time all 3 rounds. Sprint the ski!!!! You have 2:30 of rest!!!! WC sub = 30-50 shoulder taps.

Assistance
a) DB Bench Press – 5×8 (3 sec eccentric)
b) L-sit/tuck (pegboard) – 6×30 sec

11/18/2020 – WOD

Strength
Power Clean – 2 EMOM x 10 sets
—Work up to a heavy single by the end if you feel good

Conditioning
4 RFT
6 C2B Pull-ups (RX+ = 5 Bar MU)
12 Back Rack Lunges 185/125#
6 C2B Pull-ups (RX+ = 5 Ring MU)
18/15 Cal Row

WOD Notes: Goal is 11-15 min. C2B sub = 6 chin over bar or 8 ring rows. Lunges should be about 45% of your back squat (feel heavy for 12). 

Assistance
a) DB Bent-over Rows – 4×10 (Pause each rep)
b) Weighted Sit-ups – 4×25 (weight behind head)

11/17/2020 – WOD

Strength
a) BB Shoulder Press – 5×6 @ 80%
b) BB Hip Thrusts – 5×10 (heavier than last wk – 1 sec pause)
—superset a/b every 3 minutes

Conditioning
12 Min AMRAP Ladder
1 Devil Press 50/35# 
2 DB Push Press 50/35#  
10 Double Unders
2 Devil Press
4 DB Push Press
20 Double Unders
3 Devil Press
6 DB Push Press
30 Double Unders
***Continue with pattern until 12 min is up.

WOD Notes: Goal is to get to round 7+. DU sub = 1/2 DU, 2x singles, or 2x Versa climber ft by rd. This is going to be a shoulder burner, so try to relax shoulders on double unders when going through this.

Assistance
a) 15 Sec Hollow Rock + 15 Sec Hollow Hold + 15 Sec Flutter Kicks – 6 sets
b) DB Lateral/Front Raises – 4×12 (each)

11/16/2020 – WOD

Strength
a) Front Squat – 5×5 @ 77% (wk 2 – heavier than last wk)
b) One Arm High Pulls – 5×6 (slow tempo down)
—Superset a/b every 3 min

Conditioning
For Time
25 Hang MU Clean 115/75#
25 T2B
25/20 Cal Assault Bike
20 Hang Power Clean 165/115#
25 T2B
25/20 Cal Assault Bike
15 Hang Sq Clean 165/115#
25 T2B
25/20 Cal Assault Bike

WOD Notes: Goal is 15-19 min (avg less than 2 min/movement). You should be able to do all sets of hang cleans in 1-3 sets max. T2B sub = toe through rings or v-ups. You may also mix both T2B & v-ups, but do all the reps each round. 

Assistance
a) Weighted Plank – 10 sets: 30 sec on / 30 sec off
b) Bear Hug Sandbag March: 4×60 Sec

11/14/2020 – WOD

Conditioning
3 Min AMRAP x 10 (w/ a partner)
8 Power Snatches 155/105#
16 Bar Facing Burpees
*Max Cal Row
—Rest 3 minutes

WOD Notes: The interval is 3 min on / 3 min off. Each athlete will do 5 rounds (15 min of work each). Score = total cals between you and your partner. Make sure to hit a button when you’re resting so that the monitor doesn’t reset. PS = 70%. Should be fairly quick singles and feel moderately heavy. You should have 60-75 sec to row each round. 

11/13/2020 – WOD

Strength
a) Back Squat – 5×3 @ 80%
b) Glute Ham Raises – 5×10
c) BB Bicep Curls – 4×12
d) BB Skull Crushers – 4×12

11/12/2020 – WOD

Strength
Hang Snatch – 1 EMOM x 12 Sets
—Work up to heavy single. Start @ 70%.

Conditioning
For Time
30/23 Cal Assault Bike
30 DB Snatches (alternating) 70/50#
90 Wall Balls 20/14# to 10ft
30 DB Snatches (alternating) 70/50#
30/23 Cal Assault Bike

WOD Notes: Goal is 10-15 min. DB & WB should feel light to where you can consistently move throughout the WOD!

Assistance
a) DB Bent-over Rows – 4×12 (each arm)
b) L-sit/Tuck (pegboard) – Accumulate 3 minutes

11/11/2020 – WOD

Strength
Hang Clean – 1 Rep Every 1:15 x 10 Sets
—Work up to a heavy single & try to match what you did last wk or more!

Conditioning
4 RFT
15 Deadlift 255/175# (55%)
12 DB Bench Press (heavy)
10 Hip Thrusts 255/175#
20/16 Cal Ski

WOD Notes: Goal is 15-19 min. You should be able to touch n go the DL at least 5 reps at a time. Use same weight for the hip thrusts & try to pause each rep for a sec! DB Bench & Hip thrusts should be a little heavier than last wk! Pace the ski erg until the last round!

Assistance
Weighted Sit-ups – 8×15 (rest 30 sec between sets)

11/10/2020 – WOD

Strength
Jerk (Rack) – 1 Rep Every 1:15 x 10 Sets.
—Work up to a heavy single & go for a PR!

Conditioning
For Time: 21-15-9
Push Jerks (155/185/215#: 105/125/145# by rd)
C2B Pull-ups  (RX+ = 15-12-9 Muscle-ups)
*600m Run every round

WOD Notes: Goal is 13-17 min. PJ should be done in 1-2 sets every rd (50%/60%/70%). C2B sub = chin over bar or banded pull-ups. Do not scale reps.

Assistance
a) BB Shoulder Press – 4×12
b) 20 Sec Hollow Rocks + 20 Sec Flutter Kicks:  8 Sets