Author Archives: jordy

8/2/2018 – WOD

Strength
Pwr Clean + Hang Pwr Clean + Squat Clean + Hang Sq Clean + Jerk
—5 sets. Starting @ 65% & work up to a heavy complex. Try to get 2 heavy sets in!

Conditioning
3 Rounds For Time
20 Hang Clean (10 pwr + 10 sq) 175/115#
25 C2B Pull-ups
100 Double Unders

WOD Notes: TD = 12-17 min. HSC = 60%. Should have to break them up in 2-4 sets. C2B scale = 12-15 reps/round, chin over bar, or banded pu. DU scale = 50 DU or 90 sec worth of attempts (180 singles).

Assistance
a) Glute Ham Raises – 4×12 (scale = start at top & come down slow)
b) DB Shoulder Press (alternate one arm at a time) – 5×8 (each arm)
c) Grip: Banded BB roll ups with KB – 3×90 sec (heavier than last week)

8/1/2018 – WOD

Strength
Pwr Snatch + Hang Pwr Snatch + Full Snatch + Hang Sq Snatch
—5 sets. Start @ 70% of max & work up to a heavy complex. You may drop bar.

Conditioning
4 Rounds For Time
14 DB Snatches (alternating) 70/45#
30ft One Arm (L) OH Lunges 70/45#
30ft One Arm (R) OH Lunges 70/45#
30ft Weighted Bear Crawl (lift+pull DB) 70/45#
30/23 Cal Row

WOD Notes: TD = 14-19 min. You should be able to switch DB mid air & touch n go them. Please DO NOT DROP DB from Overhead!! 30ft = 5 mats. You may scale OH lunge to front rack lunge. The goal is to average 3:30-4 min / round!

Assistance
a) Barbell Bent-over Rows (supinated grip) – 4×10 (heavy)
b) Ab Mat Sit-ups (20/10# weight behind head) – 150 for time
c) Grip: Barbell Wrist Curls – 4×15

7/31/2018 – WOD

Strength
a) Deadlift – Work up to a heavy single (Go for PR if you feel strong)
b) DB Bench Press – 5×10 (heavy)
—Superset a/b

Conditioning
10 Rounds For Time
3 Dball Over Shoulder 150/100#
6 Push Jerk 155/105#
13/9 Cal Bike (7/5 assault)

WOD Notes: TD = 11-17 min. Quick transitions are important on this WOD! Dball should feel heavy since it’s only 3 reps. PJ = 50% of PJ (unbroken every rd easily). Try to get a 10 sec sprint on the bike each round so the cals come off quick!

Assistance
a) Hollow Rocks – 10 Sets: 30 sec on 30 sec off. RX+ = banded
b) Grip – Hang from Pull-up-Bar : 3 sets ME
—RX+ = 100/60# (heavier than last wk)

7/30/2018 – WOD

Strength
a) Back Squat – 5×10 @ 60-65%
b) One Arm High Pulls – 5×6 (heavy – while maintaining form)
—Supeset a/b every 3 minutes. This will feel like a mini-wod towards the end

Conditioning
90 Sec AMRAP x 12 (with a partner)
10 Burpee Box Jump overs 30/24″
Max Cal Ski
—Score = total cals. Each athlete will do 6 rounds

WOD Notes: TD = 12-23 cals/rd. You should have 45-60 sec each round to ski ALL OUT! Work to rest is 90 sec / 90 sec. For the ski erg, think about driving chest down to the floor explosively while having tension in your lats (use your core!).

Assistance
a) Supinated Grip Pull-ups – 1RM (weighted) + 4×12 (c2b – weighted)
—Do 5×3 negatives if you can’t do a strict pu (lower for 5-7 sec count from top)
b) Weighted Plank – 10 sets: 30 sec on 30 sec off
c) Grip – Plate Pinch: 4 sets ME 45/25# plate (heavier than last week)

7/29/2018 – WOD

Open Gym: 1-3pm

7/28/2018 – WOD

Conditioning
Complete With a Partner For Time
20 (3 Hang Power Clean + 3 Thruster 135/95#)
40 C2B Pull-ups
150m Sled Drag 180/135#
14 (3 Hang Power Clean + 3 Thruster 135/95#)
30 C2B Pull-ups
250m Sled Drag 135/90#
8 (3 Hang Power Clean + 3 Thruster 135/95#)
20 C2B Pull-ups
400m Sled Drag 90/45#

WOD Notes: TD = 24-29 min. BB complex (all 6 reps should be unbroken). You will alternate back in a forth each rep with your partner. You may break up C2B PU anyway you’d like. Scaling = chin over bar, less C2B reps, or banded PU. Sled Drag weights by rd = 4,3,2 45# plates – men, 3,2,1 45# plate – women). Take off a 45# plate each round. Should be a very fast walk or slow jog!!

Assistance
a) Core – 3 sets: 45 sec Russian Twists + 45 sec Flutter Kicks + 45 sec V-ups
—Rest 15 sec between each exercise
b) Grip – Axle Bar DL Hold (double Overhand) – 4xME 155/105#

7/27/2018 – WOD

Strength
Front Squat – Work up to a heavy single

Conditioning
Make-up/Skill Day!

Assistance
a) L-Sit/tuck (Pegboard) – 10 sets: 20 sec on / 40 sec off
b) Grip: Farmers Carry (2 arms) – 3x50m (55% of DL)

7/26/2018 – WOD

Strength
Snatch – 1 EMOM for 12 Minutes. Work up to a heavy single
—You may take extra rest later in the EMOM if necessary if you’re going for a big lift

Conditioning
“Death Race” – Compliments of CF NE Comp Train
5 Rounds For Time
15/10 Cal Assault Bike (25/17 AD)
10 Burpees
—Rest 3 minutes
4 Min AMRAP of Muscle-ups or GI Janes

WOD Notes: TD = 6-10 min. This WOD is meant to be short and intense! You must push the pace on the bike in order to get done this quick! Burpees are where you “rest” & try to slow the HR down. You may choose between bar or ring mu. Bar should be above reach for GI Janes if you can do a strict pu.

Assistance
a) Glute Ham Raises – 4×12 (scale = start at top & come down slow)
b) DB Shoulder Press (alternate one arm at a time) – 4×12 (each arm)
c) Grip: Banded BB roll ups with KB – 3×75 sec (heavier than last week)

7/25/2018 – WOD

Strength
Jerk (rack) – 1 EMOM for 12 Min. Work up to a heavy single.
—Start @ 70%. You may do split or power jerk

Conditioning (20 min cap)
5 Rounds For Time
5 Power Clean (77-80%)
15/11 Cal Ski
25 Wall Ball 20/14#

WOD Notes: TD = 14-19 min. PC should feel heavy for 5 reps each round (take about 30-40 sec). WB should feel light and be done in 1-2 sets every round, so choose a ball to where you can do that! Scale cals on ski if you can’t complete RX’d amount in 60 sec or less!

Assistance
a) DB Bent-over Rows – 4×12 (heavy)
b) Ab Mat Sit-ups (20/10# weight behind head) – 140 for time
c) Grip: Barbell Wrist Curls – 3×20

7/24/2018 – WOD

Strength
a) Deadlift – 8×2 @ 70-90% (heavier than last wk)
—Lower 1st Rep down under control
b) DB Bench Press – 5×8 (heavy)
—Superset a/b

Conditioning
4 Rounds For Time
9 Power Snatch 145/100#
15 T2B
21/18 Cal Row

WOD Notes: TD = 11-16 min. PS = 70% (quick singles). T2B Scale = 8-12 reps (if you have trouble linking) or 15 toe to ring.

Assistance
a) Hollow Rocks – 10 Sets: 30 sec on 30 sec off. RX+ = banded
b) Grip – Hang from Pull-up-Bar : 3 sets ME
—RX+ = 80/50# (heavier than last wk)