Author Archives: jordy

9/30/2019 – WOD

Strength
a) Back Squat – 5×5 @ 87.5%
b) One Arm High Pulls – 4×12 each arm

Conditioning (15 min cap)
3 RFT
150m Sled Drag 100/60#
10 Power Snatches 155/105# (70%)
25/20 Cal Ski

WOD Notes: Sled Drag should feel heavy but you should be able to either run slow or walk very fast (take about 90 sec/rd). PS = quick singles & should take just under a minute. Heats will stagger 90 sec.

Assistance
a) Pull-up Challenge (wk 4) – Accumulate 2:30 min with chin above bar
b) Weighted Plank – 10 sets: 30 sec on / 30 sec off

9/28/2019 – WOD

Conditioning (35 min cap)
4 RFT (with a partner)
20 Dball over Shoulder 125/80#
40 T2B
60/50 Cal Row

WOD Notes: This WOD is a “you go, I go” format. The Dball/T2B should take about 2 min each/rd. The Row will be closer to 3 minutes. T2B sub = 25-30 reps/rd or you can do toe through rings. Try to sprint the row and switch every 10-15 cals with fast transitions.

Strength
Bench Press – 5×5 @ 85% (wk 3)

9/27/2019 – WOD

Strength
a) Back Squat – 5×5 @ 85% (same as Mon)
b) Pull-up Challenge – Accumulate 50 reps

Conditioning
Make-up/Skill Day!

9/26/2019 – WOD

Strength
Deadlift – 5×5 @ 77-85% (wk 3)

Conditioning
15 Min AMRAP
8 DB Snatches (L) 80/50#
72ft One Arm Farmers Carry (L) 80/50#
8 DB Snatches (R) 80/50#
72ft One Arm Farmers Carry (R) 80/50#
20 HR Push-ups
10 Strict Pull-ups (C2B = Rx+)
60 Double Unders

WOD Notes: Goal is 4+rds. Touch n go the snatches. The farmers carry is 12 total mats. Push-up sub is banded PU or elevate hands on a bench (maintain plank position). DU sub = 30 DU or 100 singles.

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

9/25/2019 – WOD

Strength
1 Power Snatch + 1 Full Snatch every min for 12 minutes (24 lifts)
—You may touch n go if you want. Start @ 75% & increase to a heavy set

Conditioning
Every 3 min x 5 sets
12 Overhead Squats 135/95#
12 Push Jerk 135/95#
250m Run

WOD Notes: OHS sub = front squats. OHS/PJ should be unbroken & take under 60 sec each rd. Use about 45% of OHS/PJ. The goal of this WOD is to push the pace each round (esp on run) & get more rest. Don’t just try to make the 3 min window. Scale back the run to 200m if you’re not getting at least 30 sec rest. 

Assistance
a) Pull-up Challenge (Week 3/Day 2) – 12 Negatives + 10-20% of BW (5 sec down)
b) Weighted (behind head) Sit-ups – 4×25 (30 sec rest between)

9/24/2019 – WOD

Strength
a) Bench Press – 5×5 @ 85% (wk 3)
b) DB Bent-over Flies – 4×15 (same as last wk)

Conditioning (14 min cap)
For Time
30 Bar Facing Burpees
30/25 Cal Ski
30 Hang Power Cleans 205/135# (70%)
30/25 Cal Ski
30 Bar Facing Burpees

WOD Notes: Larger classes will stagger a heat 2 minutes behind. HPC should feel moderately heavy to where you have to break them up 5-6x throughout the 30 reps. 

Assistance
Hollow Rocks – Tabata for as long as possible

9/23/2019 – WOD

Strength
a) Back Squat – 5×5 @ 85% (week 3)
b) DB Bicep Curls – 5×10 (both at same time)
—superset a/b

Conditioning
12 Min AMRAP
12/10 Cal Assault Bike
2 Rope Climbs 20ft
12 Sumo Deadlift High Pull 115/75#

WOD Notes: Goal is 5+ rds. RC sub = climb 12-15ft or 5 heavy pulleys. SDHP should be somewhat light to where you can touch n go 4-5 reps at a time or do quick singles.

Assistance
a) Pull-up Hold (wk 3) – Accumulate 2 min (use 10-20% of BW)
b) Weighted Plank – 8 sets: 45 sec on / 45 sec off

9/21/2019 – WOD

Conditioning
30 Min AMRAP – Partner WOD
10 (5 Power Clean + 5 Push Jerk) 155/105#
30 Over-Unders 24″ Box
40 C2B Pull-ups
80 Wall Balls 30/20# to 10/9ft
600m Run w/ 30/20# Medball

WOD Notes: You may split the work however you want, but try to split the reps evenly. Everything is “you go, I go” except for the run. Goal is 2+rds. Use about 55% of your CnJ for the BB complex. C2B sub = chin over bar or ring rows. You may use a lower box for over-unders if jumping over will be too difficult for the 24″. 

9/20/2019 – WOD

Strength
a) Back Squat – 5×5 @ 82.5% (same as Mon)
b) Pull-up Challenge – Accumulate 45 Reps as quick as possible

Conditioning
Make-up/Skill Day!

9/19/2019 – WOD

Strength
Deadlift – 5×5 @ 77-82% (wk 2)

Conditioning
2 Min AMRAP x 10 (with a partner)
12 DB Hang Power Cleans 60/40#’s
180ft Bear Hug Sandbag Carry 125/80#
Max Cal Assault Bike

WOD Notes: Each partner will do 5 rounds (2 min on / 2 min off). Score = total cals on bike. DB should feel challenging for 12 reps. The carry is 5 mats x 6 laps. DB & Dball/Sandbag should be near the bikes. You should have 50-60 sec on the bike each round!

Assistance
a) DB Bicep Curls – 4×12
b) L-Sit/Tuck (parallettes) – Accumulate 3 minutes