Author Archives: jordy

7/3/2019 – 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

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

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

***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.

6/28/2019 – WOD

Strength/Conditioning
Make-up/Skill Day!

6/27/2019 – 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

6/26/2019 – WOD

Strength
Snatch – 5×3
—Start @ 80% & work up to heavy triple ( under 30 jh sec)

Conditioning
4 Rounds (interval style)
10 DB Snatches (alternating) 90/60#
20 Wall Balls 30/20# to 10/9ft
Run 400m
—rest 90 sec between rounds

WOD Notes: DB Snatches should feel heavy to where you have to set up each rep and focus on driving through the legs. WB should also feel heavy but unbroken for 20 reps. Try to pay attention to your 400m pace each round. Score = total time minus 4:30 min.

Assistance
a) 15 GHD Sit-ups + 20 Sec Hold + 15 GHD Sit-ups – 3 sets
b) DB Skull Crushers – 4×12

6/25/2019 – WOD

Strength
a) Front Squat – 5×5 @ 80% (controlled tempo down)
b) One Arm High Pulls – 5×8 (each arm)
—Superset a/b

Conditioning (18 min cap)
4 RFT
10 Hang Power Clean 165/105#
5 Ring Muscle-ups
10 Front Rack Lunges 165/105#
5 Bar Muscle-ups
18/12 Cal Bike

WOD Notes: Sub same # of reps for GI Janes if you can’t do a muscle-up. HPC = 60% of your max. Try to use same weight for lunges so if that weight is going to be too heavy to where you can’t do lunges unbroken, then lower the weight a bit. You may also scale muscle-ups to 2-3 if you can do them.

Assistance
a) 12 Bicep Curls DB + 80ft Gun Walk – 4 sets
b) Hollow Rocks – 75 sec on / 75 sec off: 4 sets
—Do max effort if you can’t do 75 sec straight

6/24/2019 – WOD

Strength
2 Power Clean + 2 Push Press + 2 Jerk – 1 set every 90 sec for 6 sets
—Touch n go the cleans. Start @ 80% of Push Press & work up to a max set.

Conditioning (12 min cap)
For Time
15 Dball Over Shoulder 150/100#
30 T2B
45 Push Jerk 115/75# (Rx+ = 135/95#)
30 T2B
15 Dball Over Shoulder 150/100#

WOD Notes: Goal is to be sub 10 on this. T2B sub = toe through ring or V-ups. PJ = 45% of max (should be able to string 7-10 reps consistently for all 45).

Assistance
Weighted Plank – 4 sets: 90 sec on / 90 sec off

6/22/2019 – WOD

Conditioning
For Time (with a partner)
50 Double Dutch Burpees
50 Squat Snatches 135/95#
10 Rope Climbs 20ft
800m Partner Sled Drag 135/90#

WOD Notes: You will do 100 burpees total between the 2 of you. You may power snatch if your mobility is limited. Snatches should feel light (60% of max). RC scale = 15ft or 3 pulleys per RC.