Author Archives: jordy

5/5/2016 – WOD

Strength
Snatch – 2 Snatches (full) EMOM for 8 minutes @ 80-85%

Conditioning
3 Rounds For Time
7 Deadlifts (75%)
20 T2B (Rx+ = 25)
Run 800m

Midline (Day 4)
Side Plank – 6×60 sec (3 each side) 45/25# DB

WOD Notes: TD = 13-20 minutes. Deadlifts should be heavy for 7 reps (you may do singles if you can’t maintain a good position for touch n go). T2B scale = 20 knee above hips or 15 cal ski.

Announcement: The 4pm class will be open gym as well as the beginning of the 5pm class. Sorry for the late notice!

5/4/2016 – WOD

Strength
Power Clean n Jerk – 1 EMOM for 10 minutes.
—Start @ 80% & work up to a heavy single

Conditioning
100 Wall Balls For Time 20/14# to 10 ft target
—Rest 2 minutes then:
“2016 Regional WOD #4”
4 Rounds For Time
28 Pistols (sub: 28 walking lunges with 45/25# DB in front rack)
15 Power Cleans 115/80#

Midline (Day 3)
4×25 Weighted Sit-ups 45/25#

WOD Notes: TD = 3-6 minutes for 100 WB / 6-10 minutes for part 2. PC = 40% of 1RM (should be able to touch n go majority of reps).

5/3/2016 – WOD

Strength
Shoulder Press – Work up to a heavy single, then 4×8 @ 75%

Conditioning
12 Min AMRAP
4 Hang Squat Clean 205/135#
8 C2B Pull-ups (RX+ = 12 C2B)
40 Double Unders

Midline (Day 2)
Tabata Hollow Rock

WOD Notes: TD = 4-6 rounds. HSC = 65% of 1RM (should be able to link 4 in a row even though it should feel heavy towards the later rounds). You may scale c2b to chin over bar. DU scale = 80 singles or you may do 20 DU.

5/2/2016 – WOD

Strength
Back Squat – 1×20 @ 69-70%
—Increase roughly 5# from last Friday. Write down the time that 20 reps takes.

Conditioning
3 Rounds For Time
9 Power Snatches 155/105#
15 Burpee Box Jump Overs 24/20″
21 Cal Row

Midline (Day 1)
4×60 sec plank (weighted 55/35#)
—rest 1 min between sets

WOD Notes: TD = 9-15 minutes. PS = 68-70% of 1RM PS (should be able to do fairly quick singles). “30 Day Abs” is being programmed the month of May! If you want a strong/functional midline, I’d recommend you follow it!

Day 1 – 30 Day Midline Challenge

5/1/2016 – WOD 

Open Gym: 1-4pm

4/30/2016 – WOD

Conditioning
For Time
Buy In: 800m Run 
5 Rounds
8 DB Snatches (alternating) 70/45# (Rx+ = squat)
5 Ring Muscle-ups or 8 GI Janes
Buy Out: 800m Run

WOD Notes: TD = 15-20 minutes. You should try to squat the snatches if OH mobility is proficient, otherwise you may power them. 

4/29/2016 – WOD

Strength
Back Squat – 1×20 @ 67%
—Increase 5lb from Monday and time how long it takes to do 20 reps.

Conditioning
Make-up/Skill Day!

4/28/2016 – WOD

Strength
Snatch (full) + Hang Snatch + OHS
—2@75%, 2@80%, 1@85%, 1@85%+

Conditioning
5 Rounds (interval style)
1 Rope Climb 20ft (legless = Rx+)
15 Burpees
20 Cal Air Dyne or Row
—Rest 2 minutes between rounds

WOD Notes: TD = 2-2:30 min / round. Each round is 100% ALL OUT EFFORT, so do not hold back and pace each round! You should be exhausted when you’re finished with the bike/rower. Subtract 6 minutes from total time at the end. Heats will stagger about 2 minutes behind, if you want to use a bike. RC scale = 10 strict ring rows or 4-5 negative pull-ups.

4/27/2016 – WOD

Strength
2 Hang Cleans (full) + 1 Jerk
—1 @ 75%, 1 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 90%+

Conditioning
For Time
15 Clean n Jerk 185/115#
50 Wall Balls 20/14#
1200m Run
50 Wall Balls 20/14#
15 Clean n Jerk 185/115#

WOD Notes: TD = 15-22 minutes. The Run is an 800m (down to stop sign) + 400m. CnJ = about 60%. Should be able to do first 15 reps in about 90-120 seconds. You DO NOT have to squat the clean n jerks.

4/26/2016 – WOD

Strength
Bench Press – Work up to a heavy single, then do 3×10 @ 70-75%

Conditioning
4 Rounds For Time
10 Deadlifts 315/205#
72ft Handstand Walk or 5 wall climbs
30 Cal Row

WOD Notes: TD = 12-18 minutes. DL = 65% of 1RM. HS walk = 6 mats down + 6 mats back each round. You may scale HS walk to 1 lap or scale wall climbs to 3 per round.

Kurt is one fearless man!