Author Archives: jordy

12/19/2018 – WOD

Strength
3 Position Snatch – 5 sets (1 every 2 min). Start @ 70% & work up to 90% (or heavier than last wk)
—Floor + Below Knee + Above Knee

Conditioning
3 Min AMRAP x 8 with a partner
10 GI Janes
20 Wall Balls 30/20# to 10/9ft
Max Cal Ski
–rest 2 minutes between rounds

WOD Notes: Each partner will do 4 rounds. Partner B will start 2 minutes behind Partner A. Score = total cals. You should have about 60-80 secs on the ski each round. Use a bar that’s above your reach for the GI Janes if you can do a strict pu. Each round should be 95%+ effort!

Assistance
a) DB Reverse Flys (on incline bench) – 4×15
b) GHD Sit-ups or Sit-ups (weighted behind head) – Tabata 15 Rounds or Accumulate 150 reps as fast as you can

12/18/2018 – WOD

Strength
Deadlift – 1×10 (72%), 1×8 (77%), 1×6 (82%), 1×4 (87%), 1×2 (92%)
—No touch n go. Lower under control each rep. No more than 5# jump from last wk.

Conditioning (20 min cap)
6 RFT
5 Power Cleans 225/155# (75%)
10 DB Bench Press 85/50#
15 T2B
50 Double Unders

WOD Notes: PC should feel heavy and be singles (take 30 sec or less for 5 reps). DB bench should be challenging for 10 reps per round, but you shouldn’t have to break them up. T2B scale = 8-12 reps, toe through rings, or knee above hips. DU scale = 25 DU, 100 singles or 45 sec worth of DU.

Assistance
Hollow Rocks – Max Rounds of Tabata (Scale with hands to the side or under butt). Shoot for 1 more rd than last wk.

12/17/2018 – WOD

Strength
a) Back Squat (5 sec tempo down) – 8×2 @ 80-90%
b) One Arm High Pull – 4×12 (each arm – keep trunk square)
—Superset a/b. Rest 90 sec between each superset.

Conditioning (18 min cap)
5 RFT
30 Sec Wall Sit 50/35#’s
15 DB Squats 50/35#’s
2 Legless Rope Climbs 15ft or 2 Pegboard Ascents
20/15 Cal Row

WOD Notes: Wall Sit = sit at parallel with DB’s in the front rack. Goal is to avg 3 min/rd. Squats should be unbroken & are open standard. RC scale = climb with legs, 6 rope pulleys, or 5 up/downs.

Assistance
a) Strict Pull-ups – 9 E2MOM for 10 minutes (advanced = use weight) or do 5×5 negative PU
b) Weighted Plank – 5 sets: 1 min on / 1 min off (heavier than last wk)

12/16/2018 – WOD

Open Gym: 11-1pm

12/15/2018 – WOD

Conditioning
20 Min AMRAP – 3 Person Team WOD
Athlete 1: Ski For Max Calories
Athlete 2: 10 DB Thrusters 50/35#
Athete 3: 8 Burpee Box Jump Overs 24/20″

WOD Notes: Score = max cals on the ski erg. Athlete 3 will dictate when your team will rotate. Athlete 3 will go to DB thrusters & Athlete 2 will go to the ski erg. You will rotate this way for 20 minutes. You will have roughly 1 minute on the ski erg each round, so try to push the pace since that is your score.

12/14/2018 – WOD

Strength
Back Squat (5 sec tempo down) – 7×3 @ 77-82%

Conditioning
Make-up/Skill Day!

Sat Schedule
8am – Open Gym
9am & 10am classes
11am-12pm Open Gym

12/13/2018 – WOD

Strength
3 Position Clean + Jerk – 5 sets @ 70-85%
—Above Knee + Below Knee + Floor

Conditioning
16 Min AMRAP
8 Strict Pull-ups (RX+ = C2B)
12 DB Bench Press 80/50#’s
180ft Farmers Carry 80/50#’s
80 Double Unders

WOD Notes: You should be getting into the 5th rd of this WOD or more. Strict PU scale = 8 banded strict or ring rows. DB Bench should feel challenging for 12 reps even though it may feel easier the first round. FC = 6 laps. 1 lap = 5 mats. DU scale = 150 singles or 40-50 DU (90 sec cap).

Assistance
a) Glute/Ham Raises – 4×10 (advanced – weighted or banded)
b) DB Skull Crushers – 4×12 (each arm)
c) L-Sit (paralletes) – 5×20-40 lateral taps over an object

12/12/2018 – WOD

Strength
3 Position Snatch – 5 sets (1 every 2 min). Start @ 70% & work up to about 85%
—Above Knee + Below Knee + Floor

Conditioning
5 Min AMRAP
50/35 Cal Assault Bike (80/60 AD)
25 T2B
Max Power Snatches @ 165/105#
—rest 2 minutes
5 Min AMRAP
15 Power Snatches 165/105#
25 T2B
Max Cals on Bike

WOD Notes: There are 9 bikes so I’d prefer to get as many athletes doing this in the order that it was written. We can stagger a heat 3 minutes behind. You can also do it in reverse order which would hurt much more since the max cals are on the bike first. Record 2 scores (PS & cals on bike). Weight should feel heavier than normal to where you’re only getting around 10 reps (about 60-70 sec to do that). You should aim for 2+ minutes on the bike to get max cals. PLEASE LOAD WEIGHTS APPROPRIATELY!!

Assistance
a) DB Reverse Flys (on incline bench) – 4×15
b) GHD Sit-ups or Sit-ups (weighted behind head) – Tabata 15 Rounds or Accumulate 150 reps as fast as you can

12/11/2018 – WOD

Strength
Deadlift – 1×10 (70%), 1×8 (75%), 1×6 (80%), 1×4 (85%), 1×2 (90%)
—No touch n go. Lower under control each rep. Use just a little more than last wk (5-10#)

Conditioning
2 Min AMRAP x 10 (with a partner – interval style)
5 Dball Over Shoulder 150/100#
10 Push Press 155/105# (60%)
Max Cal Row
—rest 2 min between rds. Score = total cals.

WOD Notes: If you use a lighter Dball do 6-8 reps. PP should be unbroken each round, but feel challenging. The goal is to have 60-70 secs on the rower/rd. Do not reset monitors!

Assistance
Hollow Rocks – Max Rounds of Tabata (Scale with hands to the side or under butt). Shoot for 1 more rd than last wk.

12/10/2018 – WOD

Strength
a) Back Squat (5 sec tempo down) – 7×3 @ 77-82%
b) One Arm High Pull – 4×12 (each arm – keep trunk square)
—Superset a/b. Rest 90 sec between each superset.

Conditioning
12 Min AMRAP
12 DB Bicep Curls 40/25#’s
12 Front Squats 145/100#
12 Bar Facing Burpees

WOD Notes: Goal is 5+rds. Yes – you read that right, bicep curls in a WOD. Choose DB that will be challenging for 12 unbroken reps. Do not use hips! FS should be unbroken & be less than 50% of max.

Assistance
a) Strict Pull-ups – 8 E2MOM for 10 minutes (advanced = use weight) or do 5×5 negative PU
b) Weighted Plank (partner) – 5 sets: 1 min on / 1 min off (heavier than last wk)