Author Archives: jordy

12/19/2024 – WOD

Strength
a) Back Rack Lunges – 1×10, 2×8, 2×6 (Each set should be challenging!)
b) DB Bent-over Rows – 5×10 each arm (3 Sec Eccentric)
—Superset a/b every 3:30.

Conditioning “20 Min Cap”
20 RFT w/ Partner (interval)
30 Double Unders
10/8 Cal Ski Sprint
***After the 10th Round, do 12 Laps Bear Hug Carry 150/115#

WOD Notes: Goal is to get under the 20 Min cap (it’s going to be tough). DU sub = 50 singles or 20 Sec of DU practice. Make your transitions fast! You should be under a minute each round (sprint the ski!). 1 Lap = 5 Mats down + 5 Mats back. You will alternate after each lap with your partner. You will each do 6 Laps or rounds of the carry.

Assistance
a) L-Sit/Tuck – 8×30 Sec (1:30 rest between)
b) DB Front Raises – 4×12

12/18/2024 – WOD

Strength
a) Deadlift – 5×3 @ 80%+ (3 Sec eccentric – no touch n go), 1×10+ @ 70%
b) DB Shoulder Press – 4×10 (normal tempo)
c) Snatch – 2 EMOM x 6 @ 70%, 1 EMOM x 6 @ 80%+
—You have a choice between just doing part (a) & (b) or just part (c) by itself.

Conditioning
18 Min AMRAP w/ Partner
50/40 Cal Row
12 Wall Walks
20 Dball Over Shoulder 150/115#

WOD Notes: Goal is 3+ Rounds (get into the 4th round of row & maybe WW). The entire WOD, one person works at a time. Try to push the pace on the row (90% effort). WW sub = 10 shoulder taps/WW or 3 burpees/WW. DBall or bag should be heavy!

“Carve Your Pumpkin” – Week #3: Day #3
BB Hip Thrusts – 5×8 @ 80%+ of Back Squat

Assistance
a) GHD Sit-ups – 5×20 — rest 45 sec between
b) Face Pulls (pulley) – 4×12 (pause each rep)

12/17/2024 – WOD

Strength
a) Bench Press – Work up to a heavy single, then 3×8-12 @ 70%
b) One Leg RDL – 5×8 each leg (heavy!) —rest rear foot on (2) plates if necessary
—Superset a/b as needed. 18 Min Clock to get this work done

Conditioning
For Time
Buy In: 800m Run
“10 Rounds”
3 Power Clean @ 75%
6 Lateral Burpees Over Bar
Buy Out: 800m Run 

WOD Notes: Goal is 14-18 minutes. If you don’t want to run you can Versa Climb 500ft or bike 2k each time (keep in mind we’ll bike again this week). PC weights would be 205/135#. If you don’t want to jump over bar that’s ok.

“Carve Your Santa Pumpkin” – Wk 3: Day #2
Hip Abduction (Lay on your side) – 4×8 Use Monkey Feet

Assistance
a) Pull over (2) DB’s – 4×12 (pause + slow eccentric)
b) Hollow Rocks – 30 Sec on / 30 Sec off x 10 Sets

12/16/2024 – WOD

Strength
a) Front Squat – 3×5 @ 80% & 3×2 @ 90% 
b) DB Lateral Raises – 4×12
—Superset a/b every 3:30

Conditioning
5 RFT
20 Wall Balls 30/20# to 10/9.5ft
15 T2B
10 Box Jump Overs 30/24″

WOD Notes: Goal is 12-16 minutes. WB should be done in 1-2 sets each round. T2B sub = T2R, GHD SU, weighted SU, or hanging knee raises. BJO should be higher than normal.

“Carve Your Pumpkin” – Wk 3 Day #1 
Donkey Kickbacks (setup is on all four limbs)
Option #1 – Monkey Feet (5×8 – each leg Heavier)

Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 8 Rounds
b) Strict Pull-ups – 5 EMOM x 10 Sets

12/14/2024 – WOD

Conditioning
5 RFT w/ Partner
60/50 Cal Row
30 C2B Pull-ups
30 Push Jerks (increase by round)

WOD Notes: Goal is 30-35 minutes. C2B sub = chin over bar or banded pu. PJ = 55-75% from Round 1 to 5. Round 1 should feel really light. Round 5 should feel like you can only do 3-5 at a time.

12/12/2024 – WOD

Strength
a) Back Rack Lunges – 5×8 (build to at least 2 heavy sets!)
b) DB Bent-over Rows – 5×8 each arm (3 Sec Eccentric)
—Superset a/b every 3:30. Heavier than last wk for part (a).

Conditioning “20 Min Cap”
10 RFT
8 Burpees
8 DB Hang Cleans 50/35#  (RX+ = 60/40#)
10 Laps Shuttle Run OR 10 Cals on any machine that you missed this wk.

WOD Notes: Goal is to get under the 20 Min cap. DB’s should be unbroken each round & should get tough in the later rounds as you get fatigued. Shuttle Run: 1 Lap = 5 mats.

 “Carve Your Santa Pumpkin: Wk 2: Day 4
a) Glute Ham Raises (GHD) – 4×8 or 4×5 Lower from the top (negatives)
b) Hamstring Sliders – 4×12-15

Assistance
a) L-Sit/Tuck – 6×40 Sec (1:30 rest between)
b) DB Front Raises – 4×10

12/11/2024 – WOD

Strength
a) Deadlift – 5×5 @ 75% (3 Sec Eccentric – no touch n go)
b) DB Shoulder Press – 5×8 (3 Sec Eccentric – heavy)
—Superset a/b every 3:30. Pull from a dead stop each rep for part (a).

Conditioning
18 Min AMRAP Ski For Calories w/ Partner
—One Person is always skiing while the other person does:
10 DB Snatches (alternating) 70/50# + 20 Air Squats

WOD Notes: Goal is 15+ rounds (8 rounds each) & 200-300 Cals. Score is total cals on the ski erg. Alternate back and forth between skiing & the 10 DB snatches + 20 Air Squats for 18 Minutes. Focus on quality reps on both snatches & air squats (squat to depth & stand up).

“Carve Your Santa Pumpkin” – Week #2: Day #3
Hip Thrusts – 4×10 @ 75-80% of Back Squat

Assistance
a) DB Pull-overs (1 DB) – 4×12 (heavy – slow eccentric)
b) GHD Sit-ups – 6×18 — rest 45 sec between

12/10/2024 – WOD

Strength
a) Hang Power Clean – Work up to a heavy 3, 2, 1 Rep
b) Dips (ring/bar) – 5×8 (advanced = weighted)
—Superset a/b as needed. 18 Min Clock to get this work done.

Conditioning
3 Min AMRAP x 5 Rounds
10 Power Cleans (increase each rd)
2 Rope Climbs 15ft  (RX+ = 18ft)
Max Double Unders
—Rest 1 minute between rounds. Score = Total Double Unders

WOD Notes: Goal is to have at least 60 Sec each round to accumulate Double Unders. PC: Start @ 60% & increase a little each round until you end up at 75% by the last round. M: 165-205#, F: 110-130#. DU sub = Max Singles or feet on versaclimber. RC sub = 15-18 ring rows, or 4 up/downs.

“Carve Your Santa Pumpkin” – Wk 2: Day #2
Hip Abduction (Lay on your side)
4×10 Use Monkey Feet

Assistance
a) DB Lateral Raises – 4×12 (pause + slow eccentric)
b) Hollow Rocks – 45 Sec on / 45 Sec off x 8 Sets

12/9/2024 – WOD

Strength
a) Front Squat – 5×3 @ 80%+ (1 Sec Pause each rep), 1x ME @ 70% (8-12 reps)
b) One Arm High Pulls – 4×12 (each arm)
—Superset a/b every 3:30

Conditioning
15 Min AMRAP Bike For Total Calories w/ Partner
Partner A Bikes, while Partner B does:
120ft Sandbag Bear Hug Carry 150/115#
12 T2B  (RX+ = 15)

WOD Notes: At 3.2.1…Rage, Partner A will bike while partner B does the designated other work above. Once Partner B finishes, you will switch and continue with this pattern for 15 minutes. 120ft = 4 Laps. 1 Lap = 5 Mats. It should take about 60 Sec to complete the Carry & T2B each round. 

“Carve Your Pumpkin” – Wk 2 Day #1 
Donkey Kickbacks (setup is on all four limbs)
Monkey Feet (4×10 – each leg Heavier than week 1)

Assistance
a) Weighted Plank – 45 Sec on / 45 Sec off x 8 Rounds
b) Strict Pull-ups – 5×8 (advanced = weighted or 3 Sec Eccentric)

12/7/2024 – WOD

Conditioning
5 Min AMRAP x 5 Rounds w/ Partner
30 Sumo DL High Pulls 115/75#
30 Thrusters 115/75#
Max Burpees Over Bar (at the same time)
—Rest 1 minute between rounds

WOD Notes: Score = total burpees between you & your partner. You should be able to have at least 90 Sec – 2 minutes to accumulate as many burpees each round. You can break up the work as needed. Barbell weight should be moderately heavy to where you do at least 5 reps at a time.

“Carve Your Santa Pumpkin” – Day #5
GHD Hip Extensions – 4×15
—15th rep should feel super challenging. Hold a DB behind head if it’s too easy.