Author Archives: jordy

8/31/2023 – WOD

Strength – “Your Choice”
1a) Barbell Hip Thrusts – 5×10 (heavy & pause each rep. Last rep pause as long as you can)
1b) Hang Snatch – 2 EMOM x 5 (no brush), 1 EMOM x 8 (brush)
2) DB Seated Press – 4×10
—Superset 1a) & 2) every 3:30 if you choose that option. If you choose to snatch there’s no superset. Start @ 65% & work your way up to something heavy if you feel good or else you can stay light and drill technique. Try to partner up so you can transition to the WOD quick!

Conditioning
18 Min AMRAP w/ Partner
50/40 Cal Row
10 Wall Walks  (RX+ = 12)
20 Dball/bag over Shoulder 125/90#  (RX+ = 150/115#)

WOD Notes: Goal is 3+ Rds. The entire WOD is “you go, I go”. WW sub = 8-10 Shoulder taps/WW or 2x out/back with feet on rower. 

Assistance
a) 30 Sec Russian Twists + 30 Sec Flutter Kicks – 5 Sets (rest 1 min between)
b) One Arm Rows (pulley) – 4×10 each arm

8/30/2023 – WOD

Strength
a) Deadlift – 10/8/6/4/2
b) DB Lateral Raises – 5×10 (control eccentric)
—Superset a/b every 3:30. Start @ 70% for 10 reps & increase each rd. No touch n go.

Conditioning – “15 Min Clock”
90 Sec AMRAP x 10 w/ Partner (interval)
6 Hang Squat Cleans (increase Rd 3 & 5)
12 T2B
Max Cal Ski (in the remaining 90 sec)

WOD Notes: Goal is to have 30-45 Sec to ski each round. Each athlete will do 5 rounds (90 sec on / 90 sec rest). HSC should be unbroken each round (60/65/70%). The last round should feel real difficult to go unbroken. T2B sub = T2R, hanging knee raises, or V-ups. Transitions must be FAST!

Assistance
a) GHD Sit-ups – 5 Min AMRAP
b) Face Pulls (pulley) – 4×12 (pause/squeeze each rep for 2-3 sec)

8/29/2023 – WOD

Strength
a) Bench Press – 10/8/6/4/2 (Heavy for each set. Start around 70% for 10 reps)
b) One Arm Farmers Carry – 3×50 yards (each arm)
—Superset a/b on rds 1/3/5. Interval is every 3:30. Try to go HEAVY by the last set of FC & use a farmers handle if necessary with straps!

Conditioning
20 Min AMRAP w/ Partner
400m Run
30 Double Dutch Burpees
20 Power Snatches (M: 135/145/155/165#, F: 95/100/105/110#)

WOD Notes: Goal is 4 rounds. You will run & burpee together at the same time (15 burpees each). Only one person works at a time for snatches. First round of snatches should feel light!

Assistance
a) Weighted Hollow Rocks – 30 Sec on / 30 Sec off x 10 Sets
b) Rope Pulley Tricep Pushdowns – 4×12 (heavy)

8/28/2023 – WOD

Strength
a) Front Rack Lunges – 5×10 (build to HEAVY set of 10)
b) DB Pull-over – 5×10
—Superset a/b every 3:30

Conditioning
14 Min AMRAP
12/10 Cal Assault Bike
4 Strict Pull-ups
8 Push Jerks 165/110#  (RX+ = 185/125#)
4 Strict Pull-ups 

WOD Notes: Goal is 6+ Rds. Use around 65% of your Push Jerk max (should be able to go unbroken, but get challenging during the later rounds). Use a band if you can’t do a strict PU, but make it challenging for 4 reps! If you want to work on the skill of kipping you may do 8 kip pull-ups instead of 4 strict. 

Assistance
a) Weighted Plank – 1:30 on / 1:30 off x 3
b) DB Bicep Curls (same time) – 4×10

8/26/2023 – WOD

Conditioning
10 RFT w/ Partner
10 Deadlifts 315/205#
20 Wall Balls 30/20# to 10/9.5ft
20 T2B
150m Run (One athlete runs backwards)

WOD Notes: Goal is 25-32 minutes. This WOD is all about being fast with your transitions. You may not move on to the next movement until your partner is done. You will only do one set/movement, so you should be able to maintain the same pace throughout the entire WOD w/o slowing down too much! DL = 65%. T2B sub = T2R, hanging knee raises, or v-ups. One athlete must run backwards each rd (have stronger runner run backwards each rd if necessary so that you both get a good workout in).

8/24/2023 – WOD

Strength
Clean n Jerk – 2 Every 90 Sec x 5, 1 EMOM x 7
—Start @ 70% & find both a heavy Double & Single. Squat is preferred as it gets heavier.

Conditioning
6 RFT
4 Wall Walks  (RX+ = 50ft HSW)
10 DB Clean/Snatches (M: 70/50#, F: 50/35#)
50 Double Unders

WOD Notes: Goal = 9-13 minutes. ODD Rds = DB Cleans & EVEN Rds = DB Snatches. You will use (2) DB’s & only one head has to touch the floor on each DB. DU sub = 25-30 DU, 75 Singles, or 100ft Versa.

Assistance
a) 20 Sec One Arm Farmers Hold + 10 Side Bends x 3 Sets each arm
b) DB Z Press – 5×8 (heavy)

8/23/2023 – WOD

Strength
a) Hex Bar Deadlift (banded) – 5×5 + 10 Shrugs (after 5th rep each set) 
b) DB Lateral Raises – 4×12 (pause + 2 sec eccentric)
—Superset a/b every 3:30. Stay between 65-75% of DL + purple or green band & use straps.

Conditioning
For Time
100/80 Cal Ski
100/80 Cal Row
100/80 Cal Assault Bike

WOD Notes: Goal is 16-21 minutes. Now we have a strictly cardio WOD after all barbells on Monday & all gymnastic (bodyweight) Tuesday. RX = Going through this unpartitioned, but you may break it up however you want.

Assistance
a) GHD Sit-ups – 5 (10 reps +15 sec hold + 10 reps) —Work w/ partner (1:1 – work/rest)
b) Face Pulls (pulley) – 4×10 (pause/squeeze each rep for 2-3 sec)

8/22/2023 – WOD

Strength
a) Bench Press (specialty bar) – 5×5 @ 80%+, 1xME (8+ reps) @ 70%
b) DB Bent-over Rows – 5×10 (each arm – slow eccentric)
—Superset a/b every 3:30

Conditioning  “18 Min Cap”
10 RFT
10 Burpee Box Jump Overs 24/20″
1 Rope Climb 20ft

WOD Notes: Goal is 12-16 minutes. You may lower the box height to keep you moving quicker. RC sub = 6 Strict Pull-ups, or 2 up downs/heavy pulleys, or 8 ring rows.

Assistance
a) Weighted Hollow Rocks – 1 Min on / 1 Min off x 4 Sets
b) EZ Bar Skull Crushers – 4×12 

8/21/2023 – WOD

Strength
a) Specialty Bar Squat – 5×5 @ 75% (build to heavy set of 5)
b) Straight Arm Lat Pulldown (rope pulley) – 5×8 (slow eccentric)
—Superset a/b every 3:30. Your choice of Safety Bar, Camber, or Yukon.

Conditioning
5 RFT
12 Hang Power Cleans 135/95#
9 Thrusters 135/95#
6 Power Snatches 135/95#

WOD Notes: Goal is 8-12 minutes. Use the same weight for all 3 movements. Pick a weight where the thrusters will be heavy for 9 reps to where you may have to break them up once. HPC should feel light relative to the Thrusters/PS. Try to do the HPC in 2-3 sets every rd. Snatches are quick singles. 

Assistance
a) Weighted Plank – 1:15 on / 1:15 off x 4 Sets
b) EZ Bar Curls – 4×12 (control eccentric)

8/19/2023 – WOD

Conditioning
For Time w/ Partner
40 Clean n Jerk 155/105#
50 C2B Pull-ups (RX+ = 60 or 40 Bar MU)
250m Sled Drag 180/135#
30 Clean n Jerk 185/125#
40 C2B Pull-ups (RX+ = 50 or 30 Bar MU)
400m Sled Drag 135/90#
20 Clean n Jerk 215/145#
30 C2B Pull-ups (RX+ = 40 or 20 Bar MU)
800m Sled Drag 90/60#

WOD Notes: Goal is sub 35 min. CnJ = 55/65/75% by rd. If you are good at PU, choose the RX+ option. Try to alternate between running/walking with sled and use a belt.