Author Archives: jordy

4/11/2019 – WOD

By WOD

Strength
10 Min EMOM (5 sets each)
ODD = Bench Press (barbell) – 5×6 @ 75-80% (heavier than last wk)
EVEN = 1 Rope Climb 15-20ft or 1 Pegboard Ascent
—Advanced = Seated legless 15ft

Conditioning (12 Min Cap)
100/80 Cal Assault Bike For Time (160/120 AD)
*Top of every minute do 4 Devil Presses 50/35#

WOD Notes: This isn’t going to be easy to finish, just a heads up. That means you have to do a short sprint (5-7 sec) each around to get those cals to tick off. Record cals if you don’t finish. At 3.2.1..Rage you will start with 4 Devil Presses. The 4 reps should take you between 20-30 secs max even when you’re fatigued. Make transitions fast by setting up bike next to DB.

Assistance
a) Seated Banded Leg Curls – 4×20
b) Banded Dball March – 4×75 sec

4/10/2019 – WOD

By WOD

Strength
a) Push Press – 5×8 @ 70-75%
b) Strict Pull-ups – 5×8 (sub: 3-4 negatives or banded pu)
—Superset a/b every 2:30 min

Conditioning (15 min cap)
For Time
15 Power Cleans 135/95#
30ft HS Walk or 3 Wall Climbs
20/15 Cal Row
12 Power Cleans 185/125#
40ft HS Walk or 4 Wall Climbs
25/20 Cal Row
9 Power Cleans 225/155#
50ft HS Walk or 5 Wall Climbs
30/25 Cal Row

WOD Notes: First BB should feel light to where you can get the 15 reps done in under 60 sec. 2nd & 3rd BB should take a little longer even though the reps go down. Setup your weights to where you’re not stealing all the 10’s.

Assistance
GHD Sit-ups – 4×12-15 (tempo 5 sec count down)

4/9/2019 – WOD

By WOD

Strength
Snatch – 1 rep every minute for 20 reps.
—Start @ 70% & build to a heavy single. Doesn’t have to be a PR unless you feel good!

Conditioning (11 min cap)
For Time
20 Power Snatches 135/95#
40 Bar Facing Burpees
60/50 Cal Ski

WOD Notes: This is meant to be a fast WOD (under 10 min). You should be able to do the snatches in under 2 min easy, so pick a weight to where you can either do very quick singles or touch n go a few reps.

Assistance
Hollow Rocks – Tabata for as many rounds possible

4/8/2019 – WOD

By WOD

Strength
a) Back Squat – 6×2 @ 75-85% + 1xME (10-15 reps) @ 70%
b) One Arm High Pulls – 4×15 (each arm – lighter)

Conditioning
4 RFT
7 Muscle-ups
14 DB Goblet Squats – 120/80#
150m Sled Drag 100/60#

WOD Notes: Alternate rounds between ring & bar for the MU. Scale reps back to 3-4/rd (shouldn’t take more then 45 sec) or do 10 Ring Rows + 10 Dips/Push-ups. Use (1) DB for the Goblet Squats & hold vertically (head of DB should be just under chin). Sled drag is to the Marcor Sign & should be a fast walk, since it should feel heavy.

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

Announcement: 8am class on Mondays is cancelled until school is out in June! Stay tuned thanks!

4/6/2019 – WOD

By WOD

Conditioning (40 min cap)
For Time (with a partner)
250m Buddy Carry
60 Clean n Jerks 185/125#
80 Front Rack Lunges 185/125#
100 GI Janes
200/160 Cal Row

WOD Notes: You may break up the work however you want & you may switch on the buddy carries as many times as necessary. You may adjust weight on the lunges if necessary, but they shouldn’t feel super light. GI Janes are the only movement where you can work at the same time.

4/5/2019 – WOD

By WOD

Strength
a) RDL – 4×10 @ 65-70%
b) Seated DB Shoulder Press – 4×10

Conditioning
Make-up/Skill Day!

REMINDERS:
Saturday: 19.6 (Beer Mile) – 12pm
Sunday: Running Clinic 10am-4pm (No Open Gym)

4/4/2019 – WOD

By WOD

Strength
a) Bench Press (barbell) – 5×8 @ 70-75%
b) DB Bent-over Rows – 5×10 (each arm)
—Superset a/b

Conditioning
12 Min AMRAP
50 Double Unders
90ft One Arm Farmers Carry (L)
90ft One Arm Farmers Carry (R)
3 Wall Climbs (RX+ = 50ft HS Walk)
1 Rope Climb 20ft (RX = Seated Legless 15ft)

WOD Notes: This WOD is meant to be low intensity & used as an active recovery day especially if this is your 4th day in a row. Use a heavy KB or DB for the carries. DU scale = 25 DU or 100 singles. 90ft = 5 mats x 3.

4/3/2019 – WOD

By WOD

Strength
Snatch – 10×2 (touch n go). Start @ 70% & work up to a heavy double.
—Do one set every min for the first 5 sets then one every 90 secs after that

Conditioning
For Time
21 Overhead Squats 135/95#
21 T2B
250m Run
15 Overhead Squats 165/105#
15 T2B
400m Run
9 Overhead Squats 185/125#
9 T2B
600m Run

WOD Notes: Use a weight each round that will be challenging to go unbroken, but doable. You should only be breaking up the squats if you accidently lose the bar forward. T2B scale = 8-12 reps.

Assistance
a) DBall March (banded) – 4×60 sec
b) GHD Sit-up Hold – 4×60 sec (weighted)
—superset a/b

4/2/2019 – WOD

By WOD

Strength (1/3 “DT”)
4 DL + 3 Hang Cleans + 2 Jerks – 1 set every 2:30 for 5 sets
—Start @ 70% of CnJ & work up to a heavy complex. You may squat the HC if necessary.

Conditioning (14 min cap)
5 RFT
1 Round of “DT” 155/105#
5 Muscle-ups

WOD Notes: DT = 12 DL + 9 HPC + 6 PJ. MU scale = 2-4 reps, 5-10 C2B/banded PU. DL will feel super light, so make sure you use the same weight for all 3 exercises.

Assistance
Hollow Rocks – Tabata for as many rounds possible. Try for another rd more than last wk.