Author Archives: jordy

9/8/2020 – WOD

Strength
Every 3 Min x 6 Sets
a) Back Squat – 3 Reps (1 Pause + 1 5 sec tempo + 1 normal) @ 82-85%
b) Strict Pull-ups – 6-8 Reps  (advanced = weighted)

Conditioning
3 RFT
4 Power Clean 235/155# (80%)
30 Wall Balls 20/14# to 10ft
4 Power Clean 235/155# (80%)
25/20 Cal Row

WOD Notes: Goal is 10-13 min. You should be able to do big sets on the wall balls (1-3 sets max). PC should feel heavy to where they take 25-30 sec when you’re fatigued. Row should be paced until the last round.

Assistance
Hollow Rocks – Tabata 10 Rounds

9/7/2020 – WOD

Conditioning
10 RFT
5 Devil Press 50/35#’s
7 Box Jump Overs 24/20″
9 T2B
—rest 1 minute
400m Farmers Carry 50/35#’s

WOD Notes: Goal is 15-20 min. This is a WOD where you should be able to move consistently & maintain the same pace each rd. Record time for WOD & 400m FC. Try to do FC without putting the DB’s down more than 3x & hook grip if you can! T2b sub = toe through ring or v-ups.

Assistance
a) Barbell Curls – 4×12
b) Barbell Skull Crushers – 4×12
c) Weighted Plank – 10 sets: 30 sec on / 30 sec off (heavier than last wk)
—Superset a/b every 2:30

9/4/2020 – WOD

Conditioning
30 Min AMRAP
Run 600m
50 Lateral Burpees Over Bar
40 Front Rack Lunges 185/125#
6 Rope Climbs 20ft  (RX+ = 18ft legless)

WOD Notes: Goal is 2-3 rds. You will work at the same time for the run/burpees & “You go, I go” for the lunges/RC. RC sub = 2x pulleys/ring rows. You should switch every 10 reps for the lunges & those should feel challenging for 10 each set. 

9/3/2020 – WOD

Strength
Snatch (full) – 1 EMOM x 12 @ 75-90%

Conditioning
Complete 10 RFT (w/ a partner)
15 Russian KB Swings 88/70#
8 Strict C2B Pull-ups  (RX+ = 7 Bar MU)
15/12 Cal Ski

WOD Notes: Partner A will do one full round while partner B rests. You will do 5 rounds each. You should be under 2 minutes every round! Sprint the ski erg!

Assistance
L-Sit/Tuck – Accumulate 3 minutes

9/2/2020 – WOD

Strength
1 Clean + 2 Jerks every 75 Sec x 10 Sets
—Stay between 75-90% 

Conditioning
12 Min AMRAP
12 Push Press 135/95#  (RX+ = 155/105#)
7/5 Cal Assault Bike
10 Front Squat 135/95#
7/5 Cal Assault Bike
8 Thrusters 135/95#
7/5 Cal Assault Bike

WOD Notes: Goal is 3+rds. All barbell movements should be unbroken each round, so if you have to rest a few extra secs after each bike that’s fine. 

Assistance
a) DB Bent-over Rows – 4×12 (each arm)
b) Weighted Sit-ups – 4×30

9/1/2020 – WOD

Strength
a) RDL – 5×6 Reps @ 70-72% (little heavier than last wk)
b) DB Bench Press: 5×6 reps (heavy) + 1 max set @ 80% (10+ reps)
—Superset a/b every 2:30

Conditioning
5 RFT
6 Power Snatches 135/95#  (RX+ = 165/105#)
60 Double Unders
20/16 Cal Row

WOD Notes: Goal is 12-16 min. PS = 70%. DU sub = 30 DU, 120 singles, or 120ft Versa. Snatches should be quick singles. Large classes will stagger 75-90 sec behind.

Assistance
a) Hollow Rocks – 30 Sec on / 30 Sec off x 8 sets
b) Barbell Front Raises – 4×12
c) Reverse Flies DB – 4×15

8/31/2020 – WOD

Strength
Every 3:30 Min x 5 Sets
a) Back Squat: 4 Reps (2 Pause + 2 Regular) @ 80%
b) DB Bicep Curls: 8-10 Reps
C) DB Skull Crushers: 8-10 Reps

Conditioning
4 RFT
7 Dball Over Shoulder 150/100#
4 Wall Climbs (RX+ = 72ft HS Walk)
150m Sled Drag 90/60#

WOD Notes: Goal is 15-19 min. WC sub = 2-3 reps/rd or 2 Laps w/ feet on sliders. You should be able to walk fast with the sled!

Assistance
Weighted Plank – 10 Sets: 30 sec on / 30 sec off

8/29/2020 – WOD

Conditioning
25 Min AMRAP (w/ a partner)
40 Push Jerks 185/125#
80 T2B
120/90 Cal Row

WOD Notes: Goal is 2 rounds. PJ = 65% of max (switch every 5 reps). T2B sub = toe through ring, v-ups, or sit-ups. Break up the row anyway you’d like, but I’d recommend switching every 10-15 cals.

8/27/2020 – WOD

Strength
Every 2:30 x 5 Sets
a) Clean (full) – 2 reps @ 80%+
b) DB Bench Press – 8 reps (heavy)

Conditioning
For Time
125 Double Unders
50 Wall Balls 20/14# to 10ft
25 Power Cleans 175/115#
50 Wall Balls 20/14# to 10ft
125 Double Unders

WOD Notes: Goal is 12-16 min. DU sub = 60 DU, 200 singles, or 250ft versa. WB should feel light to where you can do them in 1-3 sets. PC = 60% (quick singles).

Assistance
L-Sit/Tuck (pegboard) – Accumulate 3 minutes

8/26/2020 – WOD

Strength
Snatch (full) – 2 Reps Every 75 Sec x 10 Sets @ 75+%
—Goal is no misses, so stay light and work on technique. You may power if you don’t have the OH mobility to squat.

Conditioning
12 Min Clock – 4 Rounds
8 Bar Muscle-ups (sub: 8-12 C2B Pull-ups)
400m Run
***Max Power Snatches in remaining time 135/95#  (RX+ = 155/105)

WOD Notes: Record time/# of snatches. You should have at least 1 min to do snatches at the end. Scale run to 250m if you can’t run a 400m in under 2 min even when fatigued. 

Assistance
a) One Arm High Pulls – 4×12 (each arm)
b) Weighted Sit-ups – 4×25