Author Archives: jordy

7/8/2019 – WOD

By WOD

Strength
Every 3 min x 5 sets:
14 DB One Arm Shoulder Press (7 each arm alternating/non-working arm is at shoulder)
5 High Box Jumps (step down)
8 Strict Pull-ups (Sub: 3-4 negatives)

Conditioning (15 min cap)
For Time
20 Hang Clean n Jerks 185/125#
40 GI Janes
60/50 Cal Ski

WOD Notes: Today’s work is very upper body intensive where the Lats, Triceps, & Shoulders will get much of the work. HCnJ (60% of CnJ) should feel moderately heavy to where you can string 5 reps at a time. You shouldn’t be able to do 10 in a row with ease. Pick a bar above your reach if you can do an unassisted PU. Ideally, the HCnJ should take less than 3 min, GI Janes 6 min or less, & 5 min or less for the ski.

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

7/6/2019 – WOD

By WOD

Conditioning
8 Min AMRAP
8 Power Snatch 95/65# (RX+ = 115/75#)
50 Double Unders
—Rest 2 minutes
8 Min AMRAP
8 Thrusters 95/65# (RX+ = 115/75#)
8 Bar Facing Burpees
—Rest as much needed then:
3 Min AMRAP: Max tire flips (Teams of 4: use big tire)

WOD Notes: Barbell weight should feel light for both AMRAPS. You should be getting 5+ Rds on both parts.

7/4/2019 – Happy 4th of July!

By WOD

***9am class only today***

Conditioning (compare to 9/2/2013, 9/1/2014, 7/4/2017, 7/7/2018)
“Hot Shots 19”
6 Rounds For Time of:
30 Air Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

—Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ.

WOD Notes:  TD = 25-40 min. PC = 50% of 1RM. You should be able to touch n go multiple reps or do really fast singles the entire time! For the strict pull-ups I’d recommend doing quick singles with no negative. You may scale by doing kipping or ring rows.

7/3/2019 – WOD

By WOD

Strength
Power Snatch – 3 EMOM for 5 min + 1 EMOM for 7 min.
—Work up to a heavy 3 rep & 1 rep by the end of each EMOM.

Conditioning (15 min cap)
3 RFT
20 T2B
15 DB Bench Press 70/45#
15 DB Snatches (alternating) 70/45#
20/15 Cal Ski

WOD Notes: T2B scale = Toe through ring or v-ups. Pick DB where you can go unbroken on BP, but feels challenging by round 3. DB snatches just use (1) DB.

Assistance
a) GHD Sit-ups – 4×25 (rest 1 min between)
b) DB Skull Crushers – 4×12

REMINDER: Thursday July 4th 9am class only!

7/2/2019 – WOD

By WOD

Strength
Bulgarian Split Squats (Front Rack) – 5×6 (each leg) @ 50%+ of FS
—Control descent down each rep. First set can be on lighter side.

Conditioning (18 min cap)
For Time
50/40 Cal Assault Bike
5 Rope Climbs 15ft (RX+ = legless)
50 Overhead Squats 115/75# (RX+ = 135/95#)
5 Rope Climbs 15ft
50/40 Cal Assault Bike

WOD Notes: This is an aggressive time cap if you try to do this as written. The goal is to get back to the bike & get close to finishing. Scale back the Cals on assault bike if you can’t complete 50/40 in under 4 min. RC scale = 2-3 reps or 10 rope pulleys. OH Squat scale = front squats. OH Squat should be 45% of your max (should be able to string 10-15 reps at a time).

Assistance
a) 12 Bicep Curls DB + 80ft Gun Walk – 4 sets
b) Hollow Rocks – Tabata for as many rounds as possible

REMINDER: Thursday July 4th 9am class only!

7/1/2019 – WOD

By WOD

Strength
a) Deadlift – 5×5 @ 75-80%
b) DL Isometric Hold – 3×20 sec (weights just off floor + stand weight up) @ 60% of DL
—On the hold, if you start to feel your lower back round, drop the bar.

Conditioning
5 Rounds (interval style)
15/11 Cal Row
12 KB Swings 70/53# (RX+ = 88/70#)
9 Burpee Box Jump Overs 30/24″
—Rest 60 sec between rounds

WOD Notes: The goal is to be consistent each round time wise, while maintaining a high exertion level. You should need the 60 sec of rest each round so push hard! Advanced should be under 2 min every round & intermediate/novice should be under 2:30. Subtract 4 min from your total time.

Assistance
a) One Arm High Pulls – 4×12 (each arm)
b) Weighted Plank – 8 Sets: 45 on / 45 off

Announcement
Thursday (4th of July) – 9am class only!

6/29/2019 – WOD

By WOD

***No 8am Open Gym today***

Conditioning
In Teams of 3 – 18 Min AMRAP
Score = Total Cals on Ski Erg
Min 1 = Ski
Min 2 = 10 Thrusters 135/95#
Min 3 = 6-10 Strict PU

WOD Notes: Athletes will rotate from ski to thrusters to PU. You will have some rest after the thrusters & PU, but you will ski for the entire 60 sec each round.

6/27/2019 – WOD

By WOD

Strength
Every 3 minutes x 5 sets
50 Double Unders
Bench Press 6-8 Reps @ 75%+
DB Reverse Flies 10-12 Reps

Conditioning
4k Row For Time With a Partner
—Switch every 500m. These should be sprints!

WOD Notes: Each athlete will row 4x500m. These are meant to be sprints (95%+ effort)! DO NOT Hold back! You should need the rest each round! Your partner must be opposite gender! What team is going to put up the fastest time!

Assistance
L-Sit Hold/Tuck (Pegboard) – Accumulate 5 minutes