Author Archives: jordy

10/9/2025 – WOD

Strength
a) No Brush Clean + Hang Clean x 5 Sets @ 65%+
b) Hang Clean + Clean (full) x 5 Sets @ 75%+
—Do all 5 sets of part (a), before starting part (b). Try to squat the (full clean). The interval is 1 set every 90 Sec.

Conditioning
15 Min AMRAP Cal Bike
***Every 1:30 x 10 Rounds
ODD RD = 6 Power Cleans @ 75%
EVEN RD = 12 T2B
—Score = total cals

WOD Notes: WOD starts with the 6 Power Cleans. RX weights would be 205/135# to give you a guide. Goal is to have at least 45 secs to bike each round even when you get fatigued. You will start each 1:30 round with either PC or T2B & bike in the remaining 1:30. T2B sub = T2R, V-ups, or weighted su. 

Assistance
a) L-Sit/Tuck (pegboard) – 8×30 Sec (rest 90 Sec between)
b) DB Seal Rows – 5×10 (heavy)

10/8/2025 – WOD

Strength
a) Hex Bar DL – 5×8 @ 65-70% (no touch n go)
b) Dips (bar/ring) – 5×10 (use a band or weight as needed)
—Superset a/b every 4 minutes. Lower to the ground under control & reset each rep.

Conditioning
4 RFT
30/25 Cal Row
5 Wall Walks  (RX+ = 7)
75 Double Unders

WOD Notes: Goal is 13-17 minutes. WW sub = 40 shoulder taps (advanced = elevate feet on a box in a pike). If you’re proficient as WW, you should be doing RX+ reps. DU sub = 40 DU, 125 singles, or 150ft versa. You may also practice DU each round for 90 secs.

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

10/7/2025 – WOD

Strength
a) Push Press – 5×8 (start @ 65% & build to a heavy 8 rep)
b) BB Good Mornings – 5×8 (build to a heavy 8 rep)
—Superset a/b every 4 minutes. If you want to stay light on the GM, that’s fine. Work on keeping back neutral as you hinge forward with a slight knee bend. You shouldn’t need to use a rack for the PP.

Conditioning – “18 Min Cap”
For Time w/ Partner
120/100 Cal Ski
300m Sandbag Bear Hug Carry 115/80# + 300m Farmers Carry (2) 70/53# KB’s
120/100 Cal Ski

WOD Notes: Goal is to get under the 18 min cap. You will use the 30 Sec on / 30 Sec off interval or go 10 Cal on / 10 Cal off (it’s your choice). Partner A will Sandbag Bear Hug Carry to the sewer grate (600m turnaround) while Partner B Farmers Carry at the same time. When you both get to the turnaround point, you will switch & come back into the gym. The goal is to only break up the carry 1-2x each way. RX weights are a little lighter than normal since the distance is longer than we usually do.

Assistance
a) Trunk Rotations (pulley) – 3×15 each side
b) 10 Lateral Raises + 10 Front Raises – 4 Sets

10/6/2025 – WOD

Strength
a) Back Squat – 5×10 (start @ 60% & build to a heavy 10)
b) One Arm High Pulls- 4×12 (each arm)
—Superset a/b every 4 minutes. 

Conditioning
3 RFT
250m Sled Drag 70/45#
20 DB Hang Cleans 60/40#
25 Burpees to Target

WOD Notes: Goal is 14-18 minutes. You should be able to alternate between run/walk with the sled. DB’s should be heavy enough to where you have to break them up once/round. Pick a bar just above reach for the burpees if possible.

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

10/4/2025 – WOD

Conditioning
For Time w/ Partner
800m Run
60 C2B Pull-ups
30 Squat Clean n Jerk 155/105#
800m Run
60 C2B Pull-ups
30 Squat Clean n Jerk 185/125#
800m Run

WOD Notes: Goal is 30-35 minutes. C2B Sub = chin over bar or banded pu. Cnj = 55% & 65%. Should be quick singles on the first bar. 2nd bar = you should need a few extra secs betore each rep.

10/2/2025 – WOD

Strength
a) Hang Snatch + Full Snatch + 1 OHS (1 Sec pause) – 1 Set Every 90 Sec x 8 Sets
b) Deadlift – 5×4 @ 75-80% (no touch n go) – heavier than last wk
c) DB Presses – 5×8 (3 sec eccentric)
—Choose either (a) or (b) & (c). Build to a heavy set for part (a). If you don’t have mobility for OHS, just squat as deep as you can. If you need more time for part (a) as it gets heavier that’s ok. 18 Min to get this work done.

Conditioning
6 RFT
6 Dball/Bag over Shoulder 150/115#
15/12 Cal Row
***2 Rope Climbs 20ft (after Rounds 1/3/5)

WOD Notes: Goal is 11-15 minutes. Dball/bag should heavy & take about 30 Sec to do the 6 reps. RC sub = 15 RR or 3 strict up/downs.

Assistance
a) L-Sit/Tuck (pegboard) – 8×30 Sec (rest 90 Sec between)
b) EZ Bar Bicep Curls – 5×10 (heavy)

10/1/2025 – WOD

Strength
a) Back Rack Lunges (3″ deficit) – 5×8 (build to a heavy set of 8)
b) DB Bent-over Rows– 5×8 each arm (pause + slow eccentric)
—Superset a/b every 3:30. FRL = 4R + 4L. Stand on a 45# or 55# comp plate & step back w/ knee touching ground each rep. Try to to similar weight as last week.

Conditioning – “20 Min Cap”
3 RFT
2 (4 Wall Walks + 10 DB Lateral Raises)
150m Backwards Sled Drag 45/25#   (RX+ = 70/45#)
500/425m Ski

WOD Notes: Goal is to get under the 20 min cap, however take your time on the WW/DB Lateral Raises porition. Push the pace the sled drag & ski erg. This will be a lower HR WOD overall & will involve more muscular endurance in the quads & shoulders. You will do (2) sets of 4 WW & 10 DB Lateral raises. Try to control the tempo on the raises & don’t rush through them. Sled Drag is to the old “Cantel” sign.

Assistance
a) GHD Sit-ups – 6×20 (weighted)  -rest 45 Sec between
b) DB Reverse Flies – 4×15

9/30/2025 – WOD

Strength
a) Bench Press – Work up to a heavy single, 2x ME @ 70% (8+ reps)
b) GHR – 5×8 or Hamstring Sliders – 5×12
—18 Min to get this work done. Grip width is not close grip today. Use weight or band for GHR.

Conditioning
10 RFT
8 T2B
8 Burpees (no jump)
4 Power Cleans 205/135#  (RX+ = 225/155#)

WOD Notes: Goal is 15-19 minutes. T2B sub = T2R, v-ups, or hanging knee raises. Make sure feet are together when you stand from burpee. PC = 75% (singles, but make sure to take time to set-up). 

Assistance
a) Trunk Rotations (pulley) – 3×15 each side
b) 10 Lateral Raises + 10 Front Raises – 4 Sets

9/29/2025 – WOD

Strength
a) Front Squat – 18 Min to Find a Heavy Single, 1x ME @ 70% (8+ reps)
b) DB Pull-over (2 DB’s) – 5×10 (heavy)
—If you feel strong, go for a PR! Superset with part (b) as needed.

Conditioning
5 RFT
12 DB Hang Snatches 50/35# DB’s (2 arm)
60 Double Unders
15/12 Cal Bike

WOD Notes: Goal is 13-17 minutes. Swing the Db’s outside your legs & use hips. DU sub = 100 singles, 60 JJ’s, or 120ft versa climber. 

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

9/27/2025 – WOD

Conditioning
3 RFT w/ Partner
400m Sled Drag 135/90#
60/40/20 Deadlifts (increase by Rd)
40 C2B Pull-ups
60/40/20 Push Jerks (increase by Rd)

WOD Notes: Goal is 30-35 minutes. Sled Drag should be light to where you can alternate between jogging & walking. DL = M: 225/315/365#, F: 155/205/255#. Start @ 50% for your DL & increase at least 10% by round. Round 2 to 3 should be a bigger jump. C2B Sub = chin over bar or banded pu. PJ = 135/165/215#. Use same % as DL. If class is large, you will use one bar & take weights on/off between DL & PJ each rd.