Author Archives: jordy

12/4/2025 – WOD

Strength
a) RDL – 5×8 @ 65-70%
b) DB Strict Press – 5×10 (3 sec eccentric)
—Superset a/b every 4 min. Barbell stays off the floor for all 8 reps with a slight knee bend.

Conditioning
12 Min AMRAP Ladder
3-6-9-12-15-18-21…Cal Bike
2-4-6-8-10-12-14…C2B Pull-ups (RX+ = 2-3-4-5-6-7…Bar MU)
***4 Laps Sandbag Carry 150/115# at the end of each round

WOD Notes: Goal is to get into the round of 18-12-4 & beyond. Everyone does the same amount of cals. C2B sub = chin over bar or banded pu. If you choose banded, try to use j-cup & adjust the height every other round to make it challenging for all rep ranges. Carry: ODD = Bear Hug, EVEN = Shoulder. 1 Lap = 5 Mats.

Assistance
a) L-SIt/Tuck: 20 Sec on / 40 Sec off x 10 Sets
b) DB Seal Rows – 4×12 (heavy)

12/3/2025 – WOD

Strength
Power Clean + Sq Clean + 2 Jerks: 1 Set Every 1:30 x 8 Sets
—Start @ 65% & build to a heavy set. If you have issues that prevent you from squatting, power clean both reps.

Conditioning
18 Min AMRAP w/ Partner
80 Double Unders
10 Squat Cleans (increase every 2 rounds)
30/26 Cal Ski

WOD Notes: Goal is 6+ rounds. DU sub = 60 singles each, 40 plate hops, or 80ft versa. You will work at the same time on the jump rope portion. The SC & Ski you will alternate who works. SC = M: 165/185/205#, F: 110/125/135#. Start @ 60% & increase 5% by Rd. Cal Ski recommendation: 10/10/5/5 for men & 7/7/6/6 for women.

Assistance
a) GHD Sit-ups – 8×15 (weighted)  -rest 45 Sec between
b) DB Reverse Flies – 4×15

12/2/2025 – WOD

Strength
a) Bench Press – 5×5 @ 75-80% (pause each rep), 1XME @ 65% (12-15 reps)
b) One Arm Farmers Carry (use straps) – 3×40 Sec (each arm) – Heavier than last WK!
c) TIb Raises – 3×15 (TIb bar) or 3×20 (against wall)
—20 Min to get this work done. Superset a/b/c as needed. You should be needing to put the weight down at the :40 sec mark for part (b). You may march in place too if necessary.

Conditioning
8 RFT
10 T2B (RX+ = 12)
10 Lap Shuttle Run (300ft)
6 Devil Press 50/35#  (RX+ = 55/40#)

WOD Notes: Goal is 14-18 minutes. T2B sub = T2R, Hanging Knee Raises, V-ups, or sit-ups. 1 Lap = 5 Mats. DP should be done next to the rig so that you can transition right into the shuttle runs. You don’t need to reach down & touch the ground after each lap.

Assistance
a) Hollow Rocks – 60 Sec on / 60 Sec off x 5 Sets
b) 8 Lateral Raises + 8 Front Raises – 4 Sets

12/1/2025 – WOD

Strength
a) Bulgarian Split Squats – 5×8 each leg (build to a heavy set of 8)
b) DB Bicep Curls – 4×12
c) DB Skull Crushers – 4×12
—Superset a/b every 4 min. Hold barbell in the front rack is preferred or hold Db’s at your side.

Conditioning
5 RFT
20/16 Cal Row
5 Wall Walks
20 Russian KB Swings 88/70#

WOD Notes: Goal is 15-19 minutes. WW sub = 8 shoulder taps/WW or 2-3 WW. Swings should be unbroken & get challenging towards the end. Larger classes may have to start with the swings if heavier KB’s are available.

Assistance
a) Weighted Plank – 60 Sec on / 60 Sec off x 5 Rounds
b) DB Reverse Flies (slight incline on bench) – 4×15

11/29/2025 – WOD

Conditioning
4 RFT w/ Partner
200 Double Unders
60 One Arm DB Snatches (alternating – increase by Rd)
50 T2B
***1200ft Versa Climber at some point during the WOD

WOD Notes: Goal is 28-35 minutes. DU sub = 100 plate hops, 75 JJ’s, or 150 singles each. DB = M: 50/60/70/80#, F: 35/40/50/60#. T2B Sub = T2R, hanging leg raises, or V-ups. You may break up the versa climber in 2 sets of 600ft at a time if necessary (switch every 100ft).

11/27/2025 – Happy Thanksgiving!

Conditioning
3 RFT w/ Partner
100/80 Cal Row
40 Thrusters 135/95#
6 Rope Climbs 18ft
20 Clean n Jerks 185/125#

WOD Notes: Goal is sub 40 minutes. Break up the work as needed. RC sub = Climb 12-15ft, 8 RR/RC or 6 Strict PU. CnJ = 65% (somewhat quick singles, but shouldn’t feel super light).

11/26/2025 – WOD

Strength
a) Deadlift – Build to a heavy single or 5×6 @ 75% (no touch n go)
b) DB Lateral Raises – 4×12
—18 Min Clock. Superset a/b as needed. If you maxed your Hex Bar DL last week, I’d recommend doing the 5×6 rep scheme. Partner up to save time.

Conditioning
5 RFT
400m Run
12 Burpees to Target  (RX+ 15)
6 Dball/Bag Over Shoulder 150/115#

WOD Notes: Goal is 15-19 minutes. If you can’t run a sub 2 min (400m), cut it back to 250m. Choose a pull-up bar just above your reach for the burpees. Dball/bag should be heavy, but if you want to go lighter that’s fine. Run sub = 250ft versa (if you biked Monday). If you didn’t didn’t come in Monday, you can choose between the versa or 800m Bike. 

Assistance
a) GHD Sit-ups – 10×12 (weighted)  -rest 30 Sec between
b) DB Reverse Flies – 4×15

11/25/2025 – WOD

Strength
a) Bench Press – Find a heavy single, then 2x ME @ 70% (10+ reps)
b) One Arm Farmers Hold (use straps) – 3×45 Sec (each arm) – HEAVY!
c) TIb Raises – 3×15 (TIb bar) or 3×20 (against wall)
—20 Min to get this work done. Superset a/b/c as needed. Do a quick warm-up & get started fast. You should be needing to put the weight down at the :45 sec mark for part (b). You may march in place too if necessary.

Conditioning “18 Min Clock”
1:30 Min AMRAP x 12 w/ Partner (interval)
8 Sumo DL High Pull 135/95#  (RX+ = 155/105#)
12 Box Jump Overs 24/20″
Max Cal Ski

WOD Notes: Score = total cals w/ your partner. Goal is to have 35-45 sec to ski each round. Try to touch n go all of the SDHP if possible & go heavier than normal, since you have rest. The interval is 1:30 of work / 1:30 of rest for 6 rounds each. Try to push the ski!!

Assistance
a) Hollow Rocks – 45 Sec on / 45 Sec off x 8 Sets
b) 8 Lateral Raises + 8 Front Raises – 4 Sets

11/24/2025 – WOD

Strength
a) Front Squat – 18 Min to Find a Heavy Single, or 5×5 @ 80%
b) DB Pull-over (2 DB’s) – 5×10 (heavy)
—Superset a/b as needed. 18 Min to get this work done.

Conditioning
15 Min AMRAP
12/10 Cal Bike
6 Laps Bear Hug Sandbag Carry 125/90#
12 DB Hang Cleans 50/35#  (RX+ = 60/40#)

WOD Notes: Goal is 5+ rds. 1 Lap = 5 mats for the carry. Bag should be a little lighter than normal & unbroken. DB should be unbroken as well, but get challenging during the later rounds.

Assistance
a) Weighted Plank – 45 Sec on / 45 Sec off x 8 Rounds
b) DB Reverse Flies (slight incline on bench) – 4×15

11/22/2025 – WOD

Conditioning
For Time w/ Partner
60 Power Snatches 135/95#
30 C2B Pull-ups
60 Front Rack Lunges 185/125#
30 C2B Pull-ups
60 Power Cleans 185/125#
30 Burpee Pull-overs  (Partner holds Sandbag for :45 sec)
***800ft Versa Climber at some point in the WOD

WOD Notes: Goal is 25-30 minutes. C2B sub = chin over bar or banded pu. If you can’t do a pull-over you will do 50 burpees each. The burpee pull-over = 2 burpees + 1 pull-over. Switch every 100ft for the versa.