Author Archives: jordy

6/6/2024 – WOD

Strength
a) Bench Press – 5×6 @ 75-80%
b) One Arm Farmers Carry (heavy) – 3×50 yards each arm
—Pattern = a/b/aa/b/aa/b. Superset every 3:30. Try to go HEAVY on the last rd of FC!! You will walk across the street with the (r) arm then come back with the (L) arm.

Conditioning “20 Min Cap”
5 RFT w/ Partner 
40/32 Cal Ski
4 Rope Climbs 15ft
32 Bulgarian Split Squats (2) 60/40# DB’s  (RX+ = 70/50# DB’s)

WOD Notes: Goal is to finish under the 20 min cap. The Ski & RC are “you go, I go”, but you will work at the same time on the Split Squats & share a bench (face opposite direction). You will hold the DB’s at your sides (8 with R Leg + 8 with L Leg). RC sub = climb 10-12ft, 7 RR/RC, 2 Heavy Pulleys/RC.

Assistance
a) L-Sit/Tuck (parallettes) – 20 Sec on / 40 Sec off x 6 Sets
b) Strict Pull-ups (supinated) – 5-7 EMOM x 10 Sets

6/5/2024 – WOD

Strength
a) RDL – 5×6 @ 70%+ (use straps) – a little heavier than last wk
b) Seated DB Seasaw Strict Press – 5×8 each arm (heavy)
—Superset a/b every 3:30. Partner up to save time on cleanup.

Conditioning
4 RFT
100 Yard Sandbag Bear Hug Carry 125/90#
20 T2B
400m Run

WOD Notes: Goal is 14-18 minutes. Sandbag carry should be unbroken (out to the far curb and back). T2B sub = T2R, Incline leg raises on bench, GHD SU (don’t scale reps). 

Assistance
a) DB Lateral Raises – 5×10
b) GHD Sit-ups – 4×25 (ODD RDs = Weighted)

6/4/2024 – WOD

Strength
a) Back Squat – 5×6 (3 sec eccentric) @ 75%+ (similar to last wk)
b) Straight Arm Lat Pulldown – 5×10 (control eccentric)
—Superset a/b every 3:30

Conditioning
18 Min AMRAP w/ Partner (interval style)
10/9 Cal Assault Bike
10 Box Jump Overs 24/20″
10 Hang DB Snatches (2) 50/35# DB’s

WOD Notes: Goal is to get 6 rounds each (avg 1:30/rd). Partner A does one full round while Partner B rests. You need to go FAST on the bike! You will use (2) DB’s for the Hang snatches and swing them outside your legs.

Assistance
a) Hollow Rocks (banded) – 30 Sec on / 30 Sec off x 8 Sets
b) DB Skull Crushers – 5×10 Heavy

6/3/2024 – WOD

Strength
Clean n Jerk Complex – Hang + Low Hang + Floor + Jerk 
—1 Set every 2 Min x 6 Sets. Start @ 70% & work up to a heavy complex

Conditioning “20 Min Cap”
3 RFT w/ Partner
250m Sled Drag 150/115#
40 GI Janes
20 Clean n Jerks 185/125# (65%)

WOD Notes: Goal is to get under 20 min cap. You should be able to alternate between running/walking for sled drag. You will work at the same time for GI Janes. CnJ should be quick singles the whole time.

Assistance
a) Weighted Plank – 8 Sets: 45 Sec on / 45 Sec off
b) Barbell Bent-over Rows (supinated grip) – 5×10

6/1/2024 – WOD

Conditioning
Complete all tasks in any order w/ Partner
1000ft Versa Climber
200/160 Cal Row
200 Wall Balls 30/20# to 10/9.5ft
80 Power Snatches (increase every 20 reps)
30 Tire Flips

WOD Notes: Goal is sub 40 minutes. There is no cap. You can complete this work in any order, but I’d recommend not doing the Power Snatches & Tire Flips back to back. PS = M: 95/115/135/155#, F: 65/75/95/115#. There are (2) size tires now (heavy & light). Choose one where you can get about 10 reps in a minute & you’re able to keep moving.

5/30/2024 – WOD

Strength
a) Bench Press – 5×8 @ 70-75%
b) One Arm Farmers Carry (heavy) – 3×50 yards each arm
—Pattern = a/b/aa/b/aa/b. Superset every 3:30. Try to go HEAVY on the last rd of FC!! You will walk across the street with the (r) arm then come back with the (L) arm.

Conditioning – “20 Min Cap”
3 RFT w/ Partner
60/50 Cal Ski
150 Double Unders (RX+ = 200)
40 Front Rack Lunges (increase by rd)

WOD Notes: Goal is to get under the 20 min cap. You will work at the same time for the DU. DU sub = 50 DU each, 125 Singles, or 2x feet Versa. The DU should take no longer than 90 sec. FR Lunges: M = 155/175/195#, F = 105/115/135#. The first round of lunges should feel pretty light. You should switch every 10 reps on the lunges. 

Assistance
a) GHD Sit-ups – 10/20/30/40 (rest 20/40/60 sec between)
b) DB Reverse Flies (incline bench) – 4×15

5/29/2024 – WOD

Strength
a) Back Squat – 5×5 (3 Sec eccentric) @ 75%+
b) DB Pull-over – 5×10 (heavy)
—Superset a/b every 3:30

Conditioning
18 Min AMRAP w/ Partner (interval style)
8 Heavy DB Snatches 90/60#
10 T2B  (RX+ = 12)
12/10 Cal Assault Bike 

WOD Notes: Goal is Sub 2 min/rd. You don’t have to alternate the snatches. You should be doing RX+ if you’re proficient at T2B. Partner A does one full rd while Partner B rests. T2B sub = T2R, knee raises, weighted SU/LR. 

Assistance
a) 20 Sec Hollow Rocks + 20 Sec Hollow Hold – 6 Sets
b) DB Bent-over Rows – 4×10 each arm (heavy)

5/28/2024 – WOD

Strength
a) RDL – 5×7 @ 65-70% (use straps) – a little heavier than last wk
b) DB Strict Press – 5×8 (heavy)
—Superset a/b every 3:30. Partner up to save time on cleanup.

Conditioning
Partner “DT” – 5 Rounds
24 Deadlifts 
18 Hang Power Cleans
12 Push Jerks
***Add weight each rd
M = 155/165/175/185/195#
F = 95/105/115/125/135#

WOD Notes: Goal is 9-14 minutes. You must do the same amount of reps/work, but can break it up anyway you’d like. Round 1 should feel light & Round 5 should feel really challenging. Jerks should be unbroken every rd. 

Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) DB Lateral Raises – 4×12

5/27/2024 – Memorial Day WOD

Conditioning
“Murph”
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

WOD Notes: Break up the work as needed. Wear a 20/14# vest if you have one & can complete the reps in under an hour.

5/25/2024 – WOD

Conditioning
4 RFT w/ Partner
250m Sled Drag 135/90#
12 Wall Walks  (RX+ = 16)
20 Dball/Bag Over Shoulder 150/115#

WOD Notes: Goal is 28-35 minutes. Wear a belt for the sled drag so that it works your glutes/hamstrings instead of your low back. WW sub = 10 reps or 10 shoulder taps/ww. DBall/bag should be heavy. 

Reminder: We are doing the Hero WOD “Murph” Monday May 27th. There will only be 7am & 8:30am heat times. Please arrive at least 15 minutes early to warm-up on your own! In case you don’t know what “Murph” is:
For Time
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run