Author Archives: jordy

12/30/2024 – WOD

Strength
a) Back Squat – 5×8 @ 70%
b) Strict Pull-ups – 5×8 (advanced = weighted or use a band if necessary)
—Superset a/b every 3:30. Build to a heavy set of 8.

Conditioning “20 Min Cap”
10 RFT
10/8 Cal Bike
10 T2B
5 Devil Press 55/40#

WOD Notes: Goal is to get under the 20 Min Cap. DP should be heavier than normal. Leave the monitor running the whole time so you don’t need chips to count rounds. T2B sub = T2R, GHD SU, or leg raises.

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

12/28/2024 – WOD

Conditioning
3 RFT w/ Partner
80/60 Cal Row
30 Thrusters 135/95#
60 T2B
30 Power Snatches 135/95#

WOD Notes: Goal is sub 40 minutes. Thrusters & Snatches should be same weight if possible, but you can adjust if one movement is weaker than the other. Thrusters should be done in sets of 5’s or you can do 8/7 each rd. Snatches should be quick singles or a few touch n go. If you’re using 95# please use a 15/10# on each side (save the 25’s). 

12/26/2024 – WOD

Strength
a) Deadlift – 5×2 @ 80%+ (3 Sec eccentric – no touch n go), 1×10+ @ 70%
b) DB Shoulder Press – 5×8 (normal tempo)
c) Hang 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. You may also try to hit a new 1RM if you feel strong for your DL.

Conditioning
12 Min AMRAP Ladder
2 Burpees To Target
1 Dball over Shoulder 150/115#
4 Burpees To Target
2 Dball over Shoulder 150/115#
6 Burpees To Target
3 Dball over Shoulder 150/115#
***30 Double Unders to start each round. Continue the pattern for remaining 12 minutes.

WOD Notes: Goal is to get into the round of 30/16/8. Pattern is 30/2/1, 30/4/2…etc…Dball should be heavier than normal if possible. Make sure to use a bar above your reach for the burpees.

12/24/2024 – WOD

Conditioning – “Naughty or Nice Partner WOD”
6 RFT
12 Clean n Jerks (increase by rd)
24 Cal Ski
20 Box Jumps 30/24″ (stand up each rep / step down)
24 Cal Ski

WOD Notes: Goal is 30-35 minutes. CnJ = start @ 60% & increase up to 75% by round 6. Everyone does 24 cals today (take note of the rep scheme). Wear your “Naughty or Nice” shirts/tanks today!! Pick a partner who is the opposite of you!

12/23/2024 – WOD

Strength
a) Front Squat – Work up to a Heavy Single or 5×5 @ 75-80%
b) DB Lateral Raises – 4×12 (pause + slow eccentric)

Conditioning
1 Minute at each station for Total Reps x 4 Rounds
Wall Walks
Russian KB Swings 88/70#
Strict Pull-ups
Max Cal Bike
—Rest 1 minute between rounds

WOD Notes: Goal is to get 3-7 WW / 15-20 Russian KB Swings / 5-10 PU / 12-20 Cal Bike. Larger classes will have to stagger which station they begin with, but it’s preferred to finish with the bike so that you can really sprint it! It’s 16 minutes of work with 3 minutes of rest total.

“Carve Your Pumpkin” – Wk 4 Day #1 
Donkey Kickbacks (1×15 1-2 sec pause + 3×6 – 5 sec pause each leg)

Assistance
a) Weighted Plank – 60 Sec on / 60 Sec off x 5 Rounds
b) DB Pullover – 4×12

12/21/2024 – WOD

Conditioning
“12 Days of RageMas” – 2024 Version
1 Turkish Get Up 45/30# (switch arms when you stand)
2 Power Snatches 135/95#
3 Front Squats 135/95#
4 Front Rack Lunges 135/95#
5 Hang Power Cleans 135/95#
6 Deadlifts 135/95#
7 Lateral Burpees over Bar
8 Hang (2) Arm DB Snatches 45/30# DB’s
9 DB Thrusters 45/30# DB’s
10 C2B Pull-ups
11 GHD Sit-ups or T2B or Weighted Sit-ups
1200m Run (sub 2400m Bike)

WOD Notes: Goal is sub 50 minutes. The workout is completed like the song is sung. 1. 2-1. 3-2-1. 4-3-2-1. You may have to partner up on the DB portion if you don’t have a set for yourself. When you get to Day 12, try to stay out of the way as much as possible if you choose to bike.

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