Author Archives: jordy

6/26/2024 – WOD

Strength
a) Deadlift – Work up to a heavy single or 5×5 @ 75%
b) DB Lateral Raises – 4×12 (pause + slow eccentric)
—18 Min Clock to get this work done. Try to get part (b) done quickly, so you can focus on your DL.

Conditioning “20 min cap”
For TIme
1-8 Dball Over Shoulder 150/115#
10-80 Double Unders
***10/8 Cal Ski after every round

WOD Notes: Goal is sub 20 minutes. Dball should be heavy since the rep scheme is relatively low. DU sub = 2x singles (if you’re proficient), 1x (if you’re a beginner), or 2x ft versa. You will do 1/10/10, 2/20/10, 3/30/10….etc. If you’re a girl, it’s 8 cals each rd instead of 10. Reset monitor after each round.

Assistance
a) DB Arnold Presses – 4×10
b) GHD Sit-ups – 5×25 (rest 60 sec between)

6/25/2024 – WOD

Strength
Clean n Jerk – 1 EMOM x 12 
—Start @ 65% & work up to a heavy single (90%+). Go for a PR if you feel strong.

Conditioning
4 Min AMRAP
20 Hang Power Cleans 165/110#  (RX+ = 185/125#)
20 Bar Facing Burpees
Max T2B
—Rest 90 sec
4 Min AMRAP
20 Bar Facing Burpees
20 T2B
Max Hang Power Cleans 165/110#  (RX+ = 185/125#)
—Rest 90 sec
4 Min AMRAP
20 T2B
20 Hang Power Cleans 165/110#  (RX+ = 185/125#)
Max Bar Facing Burpees

WOD Notes: Score is the sum of your max reps for all 3 rounds, but record each of the (3) scores as well. HPC = 65% (should be able to link 5+ reps in a row). T2B = T2R, hanging knee raises, or leg raises on an incline bench. You should have at least 1 minute to accumulate your max reps.

Assistance
a) Banded Hollow Rocks – 30 sec on / 30 sec off x 8 Sets
b) Tricep Pushdowns (pulley) – 4×12

6/24/2024 – WOD

Strength – “18 Min Cap”
a) Back Squat – Work up to a heavy single + 1 ME @ 70% (10+ reps) or do 5×5 @ 75%
b) DB Pull-over (2 DB’s) – 4×12
—Superset a/b as needed. Go for a PR if you feel strong or stay light & do 5×5. Your 12th rep should feel like you might fail for part (b).

Conditioning
For Time
“Buy In” – 20 Thrusters 135/95#
5 RFT
12/10 Cal Assault Bike
4-6 Bar MU or 8-12 C2B Pull-ups
“Buy Out” – 20 Thrusters 135/95#

WOD Notes: Goal is 11-15 minutes. Thrusters should be done in 1-3 sets at the most & feel moderately heavy. Reset the monitors after each round. C2B sub = chin over bar or banded pull-ups. 

Assistance
a) Weighted Plank – 1 Min on / 1 Min off x 5 Sets
b) One Arm High Pulls – 4×10 each arm

6/22/2024 – WOD

Conditioning
4 RFT w/ Partner
250m Sled Drag 180/135#
6 (3 Wall Walks + 1 Rope Climb 15ft)
40 DB Snatches (increase by rd)

WOD Notes: Goal is sub 35 minutes. RX weights = M: 60/70/80/90#, F: 40/50/60/70#. Partner A WW while Partner B Rope climbs. You will climb 10-12ft, do 7 ring rows, or 2 up/downs.

6/20/2024 – WOD

Strength
a) Bench Press – 5×3 @ 80-85%, 2xME @ 70%
b) One Arm Farmers Carry (heavy) – 3×40 yards each arm
—Superset a/b as needed. You will walk to where the parking lot meets the road with (L) arm & walk back with the (R) arm. Some of you should be using the farmers handles & going heavier than last wk!! 

Conditioning
Every 4 Minutes x 5 Sets
25/20 Cal Row
15 Bar Facing Burpees
10 Front Rack Lunges (increase each rd – heavy!)

WOD Notes: Goal is to have 60 secs of rest in the beginning, which will decrease by round as you get fatigued. This is meant to be somewhat easier on the intensity side. You may do lateral burpees if that will help increase your cycle rate. Build to a very heavy set of lunges. RX: M = 165-205#, F = 110-135#. 

Assistance
a) L-Sit Tap Overs (parallettes) – 5×20 or 10×10
b) Neutral Grip Pull-ups – 5-7 EMOM x 10 Sets

6/19/2024 – WOD

Strength
a) RDL – 5×3 @ 75%+, 1 ME @ 65% (10-12 reps) —-use straps
b) DB Strict Press – 5×8 (heavy) —2 DB’s
—Superset a/b every 3:30. Partner up to save time on cleanup.

Conditioning
15 Min Max Cal Ski w/ Partner
150m Sandbag Carry (75m Bear Hug + 75m Shoulder) 100/70#

WOD Notes: Partner A skis, while Partner B Sandbag Carries. The person who is doing the sandbag carry will determine when their partner stops skiing. Score = total calories on ski. The carry will take about 2-2:30 minutes, so plan on doing 4 rounds each of the carry & ski. You will carry to the “Evoqua” Sign & back into Rage. Sandbag is lighter than normal as you can see from the RX weights.

Assistance
a) 10 DB Lateral Raises + 10 DB Front Raises – 4 Sets
b) GHD Sit-ups – 6×20 (rest 40 sec between)

6/18/2024 – WOD

Strength
Clean n Jerk Complex – Floor + Hang + Jerk
—1 set every 75 sec x 4 sets / 1 set every 90 sec x 4 sets. Start @ 70% & work up to a heavy complex. Try to hang on to the bar after the first clean & squat as needed.

Conditioning
For Time
9 Clean n Jerk 205/135#
18/15 Cal Assault Bike
15 Clean n Jerk 185/125#
30/25 Cal Assault Bike
21 Clean n Jerk 135/95#
42/35 Cal Assault Bike

WOD Notes: Goal is 12-17 minutes. CnJ = 70/65/50% by rd. You do not have to squat the CnJ. Reset monitors after each round. You may do this as a partner WOD, if you really want, but just double the reps.

Assistance
a) Banded Hollow Rocks – 25 sec on / 25 sec off x 10 Sets
b) DB Skull Crushers – 5×10

6/17/2024 – WOD

Strength
a) Back Squat – 5×3 (3 Sec tempo + Pause) @ 80%+
b) DB Pull-over (2 DB’s) – 5×8 (slow tempo)
—Superset a/b every 3:30. The (2) DB’s should be similar when you add them up to the (1) you normally use.

Conditioning
12 Min AMRAP of Wall Balls 30/20# to 10/9.5ft
—Every 90 Seconds x 8 Rounds, starting at 0:00 do:
ODD RD = 60 Double Unders
EVEN RD = 15 T2B

WOD Notes: The goal is to have 45+ sec to accumulate WB each round. Score = total WB reps. DU sub = 30 DU, 80 singles, or 120ft versa. You will do 240 DU & 60 T2B total.

Assistance
a) Weighted Plank: 30 sec on / 30 sec off x 10 Sets
b) 8 Bicep Curls (heavy) + 60ft Gun Walk (lighter DB)

6/15/2024 – WOD

Conditioning
4 RFT w/ Partner
400m Run
4 (6 Devil Press 50/35#  (RX+ = 60/40#) + 8 Strict C2B Pull-ups)
***Complete 20 Prowler Push Laps (60ft) at some point in the WOD 

WOD Notes: Goal is sub 30 minutes. You will run together. Partner A will do 6 DP, while Partner B does the 8 Strict C2B Pull-ups. You may do kipping C2B PU, but you must do 10 reps. If you want to do Bar MU it is 4-5 reps each rd. There will be 2 different prowlers loaded (heavy & light). You will have to do all 20 laps in a row (no breaking it up). The pull-ups/MU should take less time than the DP.

6/13/2024 – WOD

Strength
a) Bench Press – 5×5 @ 80-85%
b) One Arm Farmers Carry (heavy) – 3×50 yards each arm
—Pattern = a/b/aa/b/aa/b. Superset every 3:30. Some of you should be using the farmers handles & going heavier than last wk!! You will walk across the street with the (r) arm then come back with the (L) arm.

Conditioning
10 Min AMRAP – Row For Max Calories
***Every 1:15, starting at 0:00 do 5 Thrusters 135/95#

WOD Notes: Goal is to get 100/80 cals and have about 50-60 sec to row each rd. You will do 8 rounds of the 5 thrusters (last round at 8:45 mark). Try to keep foot straps somewhat loose so that you can transition in/out of rower quick!

Assistance
a) L-Sit/Tuck (parallettes) – 30 Sec on / 30 Sec off x 8 Sets
b) Neutral Grip Pull-ups – 5-7 EMOM x 10 Sets