Author Archives: jordy

3/3/2025 – WOD

Strength
a) Back Squat – 5×6 @ 70-75% (2 Pause + 2 5 Sec Eccentric + 2 normal)
b) Straight Arm Pull-down (pulley) – 5×10 (3 sec eccentric – heavy)
—Superset a/b every 3:30. Build to a heavy set of 6 for part (a)

Conditioning
8 RFT
12/10 Cal Bike
5 Hang Power Snatches 115/75#  (RX+ = 135/95#)
1 Rope Climb 15ft (start on the floor seated)

WOD Notes: Goal is 14-18 minutes. HPS = 60% of power (shouldn’t be super easy for 5 reps). RC sub = climb 12-15ft without starting on the ground, 7 RR/RC, or 2 up/downs.

Assistance
a) Weighted Plank – 40 Sec on / 40 Sec off x 8 Rounds
b) DB Reverse Flies (incline bench) – 4×15

3/1/2025 – WOD

Conditioning
3 RFT w/ Partner
80/60 Cal Ski
30 Thrusters 135/95#  (RX+ = 155/105#)
40 C2B Pull-ups  (RX+ = 20 Bar MU)
250m Sled Drag 180/135#

WOD Notes: Goal is 35-40 minutes. Thrusters should be done sets of 5 or 8/7 each & feel kind of heavy. C2B Sub = chin over bar or banded pu. You should be able to alternate running/walking with the sled!

2/27/2025 – WOD

Strength “Full Body Circuit” – 35 Minutes
1 Round Every 7 Minutes x 5 Sets
a) Heaving Snatch Balance – 1 Rep + 1 OHS (try to go a little heavier than last wk)
b) Incline DB Bench Press – 8 Reps (3 sec eccentric)
c) Seal Rows (2 DB’s) – 8 Reps (pause & control eccentric)
d) Barbell Hip Thrusts – 10 Reps: Pause each rep (90% of back squat)
e) GHD Sit-ups – 18-20 Reps or L-Sit/Tuck (pegboard) (30-40 Sec)
Notes: For part (a), if you’re OH mobility is limited do your best to catch as deep as you can in the squat while keeping the bar stacked OH in a good position. You may sub 5×5 Front Squats @ 75-80% for part (a), if you have no interest in a snatch balance. If you leave a few reps in the tank for all sets, you won’t see any gains for parts b through e!

Conditioning – Optional”
For Time
400m Sled Drag 90/60#
10 Rope Climbs or 30 Bar Muscle-ups
400m Sled Drag 90/60#

WOD Notes: Goal is 8-11 minutes. Please clean up rope debris if you plan on doing it & try to avoid getting all the ropes down & use the one next to the pull-up bar if you do this. Bar MU sub = 30 GI Janes.

2/26/2025 – WOD

Strength
a) Deadlift (mid grip) – 5×3 @ 75%+ (no touch n go), 1xME @ 70% 8+ reps
b) DB Lateral Raises – 4×12 (pause & lower slowly)
—Superset a/b every 3 minutes. DL grip = in between normal grip & snatch. Try to go heavier than last Wk & use straps. Partner up to save time on clean-up & transition to the WOD quickly.

Conditioning
18 Min AMRAP w/ Partner
60/50 Cal Row
4 (4 Wall Walks + 6 Laps Single Arm Farmers Carry)

WOD Notes: Goal is to get 3+ rounds. WW sub = 2-3 WW (should take no more than 30 Sec), 10 Shoulder Taps/WW, or 3 burpees/WW. 1 Lap = 4 Mats. You will carry 1 DB or KB 3 laps in a row with one arm & then switch to the other arm. Try to go heavy. RX would be 120/70#. Use straps if necessary, only if you can get them on quick. Partner A will do the WW while Partner B does the FC. You will switch when you’re both done.

Assistance
a) GHD Sit-ups – 6×18 (rest 30 Sec between)
b) DB Front Raises – 4×10 (pause each rep)
c) GHR – 5×12 (advanced = weighted)

2/25/2025 – WOD

Strength
a) Hang Power Clean – 5×3 & 5×2 @ 75%+ (work up to a heavy double by the end)
b) DB Bench Press – 5×8 (heavy)
—Do 1 Set every 1:15. Pattern = a/a/b x 5 Sets. If you feel strong & want to find a heavy single that’s fine. 0-1:15 = 3 HPC, 1:15-2:30 = 3 HPC, 2:30-3:45 = 8 DB BP. Repeat pattern x 5, but 2 HPC after round 5.

Conditioning
For Time
Buy In: 800m Run
10 Rounds
4 Power Cleans (increase after rd 5) 
8 T2B
Buy Out: 800m Run

WOD Notes: Goal is 13-17 minutes. PC = M: 185/225#, F: 125/155# (65-80%). T2B sub = T2R, hanging knee raises, or V-ups. Run sub = 400ft Versa or 2k Bike.

Assistance
a) Hollow Rocks – 10 Sets: 30 Sec on / 30 Sec off
b) DB Lateral Raises + DB Front Raises – 4×12 (each)

2/24/2025 – WOD

Strength
a) Back Squat – 9/7/5/3/1 (all sets heavier than last wk)
b) DB Pull-over (2 DB’s) – 5×10 (heavy)
—Superset a/b every 3 minutes. Start @ 65% for the set of 10 & increase 5% by set. Each set should feel challenging.

Conditioning
5 RFT
15 Burpees over DB
12 One Arm DB Hang Clean n Jerk 60/40#  (RX+ = 70/50#)
15/12 Cal Bike

WOD Notes: Goal is 14-18 minutes. Try to stand up on each burpee as you jump over & they can be lateral. You can break up the one arm DB hang clean n Jerks however you want, but you have to do 6 each arm.

Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 10 Rounds
b) DB Reverse Flies (incline bench) – 4×15

2/22/2025 – WOD

Conditioning
5 RFT w/ Partner
50/40 Cal Ski
40 DB Snatches 60/40#  (RX+ = 70/50#)
30 T2B
20 Front Rack Lunges (increase each rd)

WOD Notes: Goal is sub 40 minutes. You may break up the work as needed. T2B sub = T2R, hanging leg raises, GHD SU, or v-ups. FR Lunges = M: 165-205#, F: 110-135# (last 2 sets should feel challenging for 10!).

2/20/2025 – WOD

Strength “Full Body Circuit” – 35 Minutes
1 Round Every 7 Minutes x 5 Sets
a) Heaving Snatch Balance – 2 Reps + 4 OHS (try to go a little heavier than last wk)
b) Dips (Ring/Bar) – 10 Reps (advanced = weighted, use band if necessary)
c) Seal Rows (2 DB’s) – 10 Reps (pause & control eccentric)
d) Barbell Hip Thrusts – 10 Reps: Pause each rep (90% of back squat)
e) GHD Sit-ups – 15-20 Reps or L-Sit/Tuck (pegboard) (30-40 Sec)
Notes: For part (a), if you’re OH mobility is limited do your best to catch as deep as you can in the squat while keeping the bar stacked OH in a good position. Have spotters (on each side) to lower the bar behind the head if necessary. If you leave a few reps in the tank for all sets, you won’t see any gains for parts b through e!

Conditioning
For Time (optional)
30 Slam Balls 40/20#
400ft Versa Climber
30 Slam Balls 40/20#

WOD Notes: Goal Is 5-7 minutes

2/19/2025 – WOD

Strength
a) Deadlift (mid grip) – 5×4 @ 75%+ (no touch n go).
b) DB Lateral Raises – 5×8 (pause & lower slowly)
—Superset a/b every 3 minutes. DL grip = in between normal grip & snatch. Try to go heavier than last Wk & use straps. Partner up to save time on clean-up & transition to the WOD quickly.

Conditioning
18 Min AMRAP
25/20 Cal Row or Bike (if you missed Monday)
60 Double Unders
45 Seconds DBall/Sandbag Bear Hug Hold 150/115#

WOD Notes: Goal is 5+ rounds. Bike if you missed Monday’s WOD & let people who came Monday row (talking about 5:30am class). DU sub = 30 DU, 100 singles, or 120ft versa. Classes other than the 5:30am, may do 6 laps (1 lap = 5 mats) bear hug carry, since it won’t be as busy. Try to march in place with the bag/ball (5:30am class).

Assistance
a) GHD Sit-ups – 6×15 (rest 30 Sec between)
b) DB Front Raises – 4×10 (pause each rep)
c) GHR – 4×15 (advanced = weighted)

2/18/2025 – WOD

Strength
a) Power Clean – 10×2 @ 75%+ (work up to a heavy double by the end)
b) DB Bench Press – 5×10 (heavy)
—Do 1 Set every 1:15. Pattern = a/a/b x 5 Sets. If you feel strong & want to find a heavy single that’s fine. 0-1:15 = 2 cleans, 1:15-2:30 = 2 cleans, 2:30-3:45 = 10 DB BP. Repeat pattern x 5.

Conditioning “20 MIn Cap”
20 RFT w/ Partner (interval)
3 Clean n Jerks (increase after rd 10)
6 GI Janes

WOD Notes: Goal is to get under the 20 Min Cap, which shouldn’t be too aggressive. Try to SPRINT the GI Janes to where you do a blind jump if you feel comfortable & try to jump right into the pull-up. Use a bar just above your reach if you can do a strict pu. CnJ = M: 185/215#, F: 125/145# (65/75%). Try to set up close to your pull-up bar to save transition time. Partner A does the 3 CnJ + 6 GI Janes, while partner B rests. Switch once Partner A is done & repeat for 10 rounds each.

Assistance
a) Hollow Rocks – 5 Sets: 60 Sec on / 60 Sec off
b) DB Lateral Raises + DB Front Raises – 4×10 (each)