Author Archives: jordy

4/14/2025 – WOD

Strength
a) Front Squat – Work up to a Heavy Single or 5×5 @ 75%
b) Pull-ups (supinated) – 5×10
—18 Minutes to get this work done. Superset a/b as needed. Go for a PR if you feel strong!

Conditioning “20 Min Cap”
10 RFT
5 Thrusters 135/95#  (RX+ = 155/105#)
1 Rope Climb 15ft (no jump)
10/8 Cal Bike

WOD Notes: Goal is to get under the 20 min cap. Thrusters should be heavy since it’s only 5 each rd. No jump is allowed for the RC. RC sub = climb 10-12ft or 7 RR. You don’t have to reset the monitors each rd. 

Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 10 Rounds
b) DB One Arm High Pulls – 4×12 each arm

4/12/2025 – WOD

Conditioning
3 RFT w/ Partner
100/80 Cal Row
4 (5 Wall Walks + 50 Double Unders)  (RX+ = 6 WW + 60 DU)
30 Power Snatches (increase each rd)

WOD Notes: Goal is sub 40 minutes. Partner A does the WW, while Partner B does the DU. PS = M: 115/135/165#, F: 75/95/110#. Start @ 55% of PS & end at 70%. You should be able to touch n go 3 to 5 reps on the first barbell. You should be RX+ on the WW & DU if you efficient with them.

4/10/2025 – WOD

Strength
a) FR Lunges (last week) – 1×16, 1×10, 1×8, 1×6, 1×4 (heavy for each set)
b) DB Bent-over Rows (1 arm) – 3×8, 2×6 (each arm – heavy!)
—Superset a/b every 4 min. You may alternate legs. Pause each rep on the Rows & lower slowly!

Conditioning – “20 Min Cap”
5 RFT
400m Run
8 Strict Pull-ups  (RX+ = C2B)
10 DB Bench Press (heavy)
15 Goblet Squats (1 DB) 90/60#

WOD Notes: Goal is to get under the 20 Min Cap. Think of this as mini “Murph” prep. We did a lot of hinging yesterday, so wanted to avoid any of that today. We will start incorporating “Murph” movements into WOD’s the next 6 weeks. 

Assistance
L-SIt/Tuck (pegboard) – 8×30 Sec (rest 60 Sec between)

4/9/2025 – WOD

Strength
a) Deadlift – Work up to a Heavy Single or 5×5 (touch n go) @ 75%+
b) 5 (DB Lateral Raise + DB Front Raise) – 5 Sets (pause & 3 sec eccentric)
—18 Minutes to get this work done. Superset a/b as needed. Work up to a new PR if you feel strong & haven’t maxed in awhile.

Conditioning
2-4-6-8-10-8-6-4-2 Reps of:
Power Clean 155/105#
Bar Facing Burpees
***10/8 Cal Ski after each round

WOD Notes: Goal is 14-18 minutes. This WOD is 9 Rounds. Total Volume is 50 PC + 50 BFB + 90/72 Cal Ski. PC = 60% of 1RM. Try to face the bar for the burpees if space allows & jump over the bar if you’re capable. Reset the monitors after each round.

Assistance
a) GHD Sit-ups – 10×10 (weighted) -rest 30 Sec between
b) Glute Ham Raises – 5×8 (advanced = weighted)

4/8/2025 – WOD

Strength
a) Push Press – Build to a Heavy Single & 1xME @ 70%
b) GHD Hip Extensions – 4×10 (advanced = weighted) – Pause each rep!
—You have 18 Min to get this work done. Go for a PR if you feel strong! You may also use that Roman chair as well for part (b). 5:30am class can have some people do BB Good Mornings (4×10) instead of GHD because of the large class.

Conditioning
2 Min AMRAP x 10 w/ Partner (interval)
1 Strict Press + 3 Push Press + 5 Push Jerk 165/95#  
120ft SandBag Bear Hug Carry 150/115#
Max Cal Bike

WOD Notes: You will each do 5 Rounds of 2 Min on / 2 Min off. Score = total cals between the 2 of you. The strict press should almost feel like a 1RM each round, so pick a weight that’s around 85% of your Strict Press max. 120ft carry = 5 Mats x 6 Laps (use a heavy bag/ball). If you have to carry on your shoulder for some reason you may do that. You should have around 1 minute each round to bike!

Assistance
a) Tabata Hollow Rocks – 12 Rounds (take extra break after Rd 6)
b) One Arm OH Carry – 3x100ft each arm (heavy)

4/7/2025 – WOD

Strength
a) Back Squat – 18 Min to Find a Heavy Single or 5×5 @ 75%+
b) DB Pull-over (2 DB’s) – 5×10 (heavy)
—Superset a/b as needed. Go for a PR if you feel strong! 18 Min Clock to get this work done!

Conditioning
10 Min AMRAP
8 Hang Snatches (2 DB’s) 50/35#
8 T2B
8 Box Jump Overs 30/24″

WOD Notes: Goal is 7+ rds. Use 2 DB’s for the Hang Snatches and swing them outside your legs. T2B sub = T2R, knee raises, or v-ups. BJO should be higher than normal. Please no step-ups! Use a lower box or stack plates & jump!

Assistance
a) Weighted Plank – 60 Sec on / 60 Sec off x 5 Rounds
b) DB Reverse Flies (incline bench) – 4×15 (pause)

4/5/2025 – WOD

Conditioning
4 RFT w/ Partner
16 Wall Walks
60/50 Cal Bike
30 Strict Pull-ups  (RX+ = C2B or 20 Bar MU)
16 Squat Cleans (increase by Rd)

WOD Notes: Goal is 35-40 minutes. One person works at a time for the entire WOD. Strict PU sub = banded PU or pull-downs (pulley). SC = M: 155/175/195/215#, F: 105/115/125/135#. Start @ 55% of SC & build to 70% by the end. You should be doing singles on them as well. Break up the work as needed.

4/3/2025 – WOD

Strength
a) Front Rack Lunges (Reverse – 3″ deficit) – 1×12, 1×10, 1×8, 2×6 (heavy for all sets!)
b) DB Bent-over Rows (1 arm) – 5×8 (each arm – heavy!)
—Superset a/b every 4 min. You may alternate legs this week. Pause each rep on the Rows & lower slowly!

Conditioning
4 RFT
20 Burpees to Target
2 Rope Climbs 15ft (1 Legless + 1 w/ Legs) – No Jump to start each RC
150m Sled Drag 135/100#

WOD Notes: Goal is 14-19 minutes. Use a bar just above your reach for the burpees & touch with both hands. No jump is allowed for RC. RC sub = climb to 12ft or do 15 Ring Rows/Rd. Use a belt for the Sled Drag & try to alternate run/walk (should feel heavy).

Assistance
a) L-SIt/Tuck (pegboard) – 8×25 Sec (rest 40 Sec between)
b) One Arm High Pulls – 4×10 (each arm)

4/2/2025 – WOD

Strength
a) RDL – 1×10, 1×8, 1×6, 2×4 -start @ 65% for 10 & increase each rd
b) 6 (DB Lateral Raise + DB Front Raise) – 5 Sets (pause & control eccentric)
—Superset a/b every 3:30. Rep starts from the top of the DL. Lower until plates are just off the floor with a slight knee bend. Use straps.

Conditioning
6 RFT
8 DB Hang Power Cleans 60/40# DB’s  (RX+ = 70/50#)
12 T2B
16/14 Cal Ski

WOD Notes: Goal is 13-17 minutes. DB HC should feel heavy for 8 reps especially towards the later rounds. Make sure to finish each rep with elbows up & one head on the shoulder. T2B sub = T2R, Hanging knee raises, V-ups, or weighted sit-ups. Reset the monitor after each round. 

Assistance
a) GHD Sit-ups – 5×25 (rest 60 Sec between)
b) Glute Ham Raises – 5×10 (advanced = weighted)

4/1/2025 – WOD

Strength
a) Push Press – 5×2 @ 80%+ (build to a heavy 2), 1XME @ 70%
b) GHD Hip Extensions – 4×12 (advanced = weighted) – Pause each rep!
—Superset a/b every 3:30. You may also use that Roman chair as well for part (b). You don’t need a rack for part (a), but you can still use one if necessary. 5:30am class can have some people do BB Good Mornings (4×10) instead of GHD because of the large class.

Conditioning – “Time Cap: 20 Minutes”
For Time – “2025 Age Group Qualifier WOD #2”
75/60 Cal Row
21 Push Jerks 135/85#
75/60 Cal Row
15 Push Jerks 185/125#
75/60 Cal Row
9 Push Jerks 225/155#

WOD Notes: Goal is to get under the 20 min cap, which should be doable. Use around 55/65/75% of your 1RM Push Jerk. You should be able to do all 3 rounds of the bar in 1-2 sets, since there’s a lot of time in between sets with all the rowing.

Assistance
a) Hollow Rocks – 40 Sec on / 40 Sec off x 10 Rounds
b) DB Shoulder Press – 4×8 (heavy)