Author Archives: jordy

12/5/2024 – WOD

Strength
a) Back Rack Lunges – 5×10 (build to at least 2 heavy sets!)
b) DB Bench Press – 5×10 (heavy)
—Superset a/b every 3:30

Conditioning
15 Min AMRAP
20/16 Cal Ski
8 Laps Farmers Carry (2) 70/50# DB’s
4 Turkish Get-ups 70/50# DB

WOD Notes: Goal is 4+ RDS. This WOD is designed to be on the easier side conditioning wise (active recovery). 1 Lap = 4 Mats for the FC. Try to go heavy on the FC & you don’t have to use the same DB for the Turkish Get-up (you may go lighter). Try to do the TG in each step & don’t rush them. Getting up & laying back down = 1 rep. 

“Carve Your Santa Pumpkin” – Day #4
Hamstring Work – choose a or b
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 – 8×30 Sec (1:30 rest between)
b) BB Bent-over Rows (supinated) – 4×10 –Pause each rep

12/4/2024 – WOD

Strength
1 Halting Snatch + 1 Snatch (normal) EMOM x 12 Sets
—Start @ 65% & build to a heavy set. Pause just under knee for the Halting snatch & focus on using lats to pull bar through shins. If you feel good & want to hit a heavy single at the end that’s fine.

Conditioning
10 Min AMRAP
30 Double Unders
10 T2B
5 Power Snatches 135/95#  (RX+ = 155/105#)

WOD Notes: Goal is 6+ rounds. DU sub = 15 DU, 50 singles, or 60ft versa. T2B sub = T2R, V-ups, or Hanging knee raises. PS = 65% of PS (quick singles). Please load bar with 15+10 for 95# if you’re using that weight.

“Carve Your Santa Pumpkin” – Day #3
Hip Thrusts – Middle/upper back is resting on bench
Option #1 – Weighted (barbell): 4×12 @ 75-80% of Back Squat
Option #2 – Single Leg (no weight): 4×15 (each leg)
***Pause at the top of each rep for at least 1 sec & squeeze glutes

Assistance
a) DB Pull-overs (1 DB) – 5×10 (heavy – slow eccentric)
b) GHD Sit-ups – 8×15 — rest 30 sec between

12/3/2024 – WOD

Strength “15 Min Clock”
a) Strict Press – Work up to a Heavy Single + 3xME @ 70% (8-12 reps)
b) One Leg RDL – 4×8 (each leg – heavy!)
—Superset a/b as needed. Go for a PR if you feel strong & don’t skip the back off sets.

Conditioning – “20 Min Clock”
16 Min AMRAP w/ Partner (interval)
5 Hang Power Cleans (increase every 2 rd/person)
12/10 Cal Row Sprint
***Max Wall Walks in Remaining Time

WOD Notes: Partner A will do the 5 HPC + 12/10 Cal Row, while Partner B rests. Repeat pattern for 16 minutes. At 16 Min Mark, you will have 4 Minutes to accumulate as many Wall Walks (one person works at a time). Goal is to get 8 rounds each on the couplet. HPC: M = 155/175/195/215/235#, F = 105/115/125/145/155#. Start @ 55% & increase by round. WW sub = 3 burpees/WW, or 10 Shoulder Taps/WW.

“Carve Your Santa Pumpkin” – Day #2
Hip Abduction (Lay on your side)
Option #1 – 3×12 Use Monkey Feet
Option #2 – 3×12 Banded
Option #3 – 3×15 Bodyweight
***For all the 3 options, make sure to lower very slowly.

Assistance
a) DB Lateral Raises – 4×12 (pause + slow eccentric)
b) Hollow Rocks – 40 Sec on / 40 Sec off x 8 Sets

12/2/2024 – WOD

Strength
a) Front Squat – 5×5 @ 75-80%
b) One Arm High Pulls – 4×10 (each arm)
—Superset a/b every 3:30. You may work up to a heavy single for part (a) if you want as well.

Conditioning “20 Min Cap”
10 RFT
3 Dball over Shoulder 150/115#
6 GI Janes
9/7 Cal Bike

WOD Notes: Goal is to get under the 20 Min Cap. Dball/bag should feel heavy, since it’s only 3 reps/rd. Choose a bar above your reach for the GI Janes if you can do a strict PU. 

“Carve Your Santa Pumpkin” – Day #1 
Donkey Kickbacks (setup is on all four limbs)
Monkey Feet (3×12 – each leg)
***Pause each rep for at least a sec at the top with foot above hip level

Assistance
a) Weighted Plank – 40 Sec on / 40 Sec off x 8 Rounds
b) Strict Pull-ups – 5×6 (advanced = weighted or 3 Sec Eccentric)

11/30/2024 – WOD

Conditioning
3 RFT
15 Deadlifts 275/185# (60%)
3 Rope Climbs 15ft
30 Wall Balls 30/20# to 10/9.5ft
—Rest 2 minutes
Run 1200m

WOD Notes: Goal is 11-15 minutes for the 3 Rounds & sub 6 minutes for the 1200m. No Partner WOD today! You should be able to link 5 deadlifts at a time. RC sub = climb 12-15ft, 20 ring rows, or 4 up/downs. WB should be heavier than normal. Run sub = Bike 2500 meters.

11/28/2024 – Happy Thanksgiving!

Conditioning
30 Min AMRAP w/ Partner
40/30 Cal Ski
30 Box Jump Overs 24/20″  (RX+ = 30/24″)
30 DB Snatches (increase by rd)

WOD Notes: Goal is 5-6 rounds. Switch every 10 cals on the ski (girls 10/5 each). BJO – switch every 5 reps & try to avoid step-ups (jump on low box). Step down after each BJO as well. DB Snatches = M: 50/60/70/80/90/100#, F: 35/40/50/55/60/65#. Switch every 5 reps & you don’t have to alternate every rep.

BLACK FRIDAY RAGE BEER MILE IS AT 3pm! Sign-up through the class sign-up sheet!

11/27/2024 – WOD

Strength
a) Deadlift – 18 Min to Work up to a Heavy Single or 5×5 @ 75-80%
b) Dips (bar/ring) – 5×8 (advanced = weight or slow eccentric)
—Superset a/b as needed, but try to knock out the dips in the earlier rounds, so you can focus on DL towards the end.

Conditioning
5 RFT
15/12 Cal Bike
5 Strict Pull-ups
10 Power Cleans (m: 155/185#, f: 105/125#) —Increase after RD 2
5 Strict Pull-ups

WOD Notes: Goal is 14-18 minutes. PU sub = Banded PU or lat pulldown (pulley). PC = 55/65% (should be singles the entire WOD). 

Assistance
a) EZ Bar Skull Crushers – 5×10 (heavy – slow eccentric)
b) GHD Sit-ups – 10×12 (weighted) — rest 30 sec between

11/26/2024 – WOD

Strength
a) 18 Minutes to find a Heavy Push Press & Push Jerk
b) GHR (4×8-10) or Hamstring Sliders (4×15)
—Superset a/b every 3:30. Spend the first 9-10 minutes finding your PP max, then the remainder of the time with PJ.

Conditioning
90 Sec AMRAP x 12 w/ Partner (interval)
6 Push Press (increase every 2 RDS) —65/70/75%
10 T2B  (RX+ = 12)
Max Cal Row

WOD Notes: Goal is to have at least 45 Sec to row. T2B need to be done in one set so you have enough time to row! T2B sub = T2R, weighted sit-ups, or hanging leg raises. Partner A will work for 90 Sec while Partner B rests. You will do 6 rounds each.

Assistance
a) DB Lateral Raises – 5×8 (pause + slow eccentric)
b) Hollow Rocks – 30 Sec on / 30 Sec off x 10 Sets

11/25/2024 – WOD

Strength
a) Back Squat – 18 Min to Work up to a heavy single. Go for a PR if you’re feeling it!
b) DB Pull-over (1 DB) – 4×12
—Superset a/b in the beginning when your squats are lighter. If you don’t want to hit a heavy single, you can do a 5×5 @ 75-80%.

Conditioning
10 RFT
5 Weighted Burpees 60/40# DB’s
6 Hang DB Sq Cleans 60/40# DB’s
30 Double Unders

WOD Notes: Goal is 12-16 minutes. Yes – I know we did burpees on Saturday, but at least these are weighted. Try to pop feet up in line with the DB’s when you pick them up & keep back neutral. DU sub = 15 DU, 50 singles, or 60ft versa.

Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 10 Rounds
b) One Arm High Pulls – 4×12 each arm

BLACK FRIDAY RAGE BEER MILE IS AT 3pm! Sign-up through the class sign-up sheet!

11/23/2024 – WOD

Conditioning
3 RFT w/ Partner
80/60 Cal Ski
40 Front Rack Lunges (increase by rd)
6 (7 Burpees + 1 Rope Climb 18ft)

WOD Notes: Goal is sub 35 minutes. Lunges: M = 155/175/195#, F = 105/115/125#. You should be switching every 10 cals on the ski and every 10 reps on the lunges. Partner A will work on the burpees while Partner B does the 1 RC. RC sub = climb 10-12ft, 2 up/downs, or 7 Ring Rows. You will each do 3 rounds of the Burpees & RC. 7am class will have some teams start with the burpees/RC because there’s only 10 ski ergs.