Author Archives: jordy

8/17/2023 – WOD

Strength
3 Muscle Snatch Every 1:15 x 4
—Rest 1 minute
2 Power Snatch EMOM x 5
—Rest 1 minute
1 Full Snatch EMOM x 6
***Build to a heavy set for each variation of snatch

Conditioning
For Time
30/24 Cal Assault Bike
15 Dball Over Shoulder 125/90#
5 Rope Climbs 15ft  (RX+ = 20ft)
15 Dball Over Shoulder 125/90#
30/24 Cal Assault Bike

WOD Notes: Goal is 9-13 minutes. Dball/bag should be a little lighter than normal to where you can go through the 15 reps fairly quickly without resting. RC sub = climb 10-12ft, 10 up/downs or heavy pulleys, or 20-25 Strict Pull-ups.

Assistance
a) Side Bends (weighted) – 3×15 each side
b) DB Reverse Flies – 4×15

8/16/2023 – WOD

Strength
a) Deadlift (3″ Deficit) – 5×5 + 8 Shrugs @ 70-80%
b) DB Lateral Raises –  5×8 (slow eccentric + pause)
—No touch n go. Weight should be similar to last week. You may dip/drive w/ legs on the shrugs.

Conditioning
10-20-30 Reps of:
DB Thrusters (m: 60/50/40#, f: 45/35/25#)
T2B
***400m run after each round

WOD Notes: Goal is 12-15 minutes. Decrease weight each rd as reps increase. Try to do the first 10 unbroken, but break up the round of 20 once & the round of 30 twice. T2B sub = T2R, GHD SU, hanging leg raises, or incline leg raises on bench. 

Assistance
a) GHD Sit-ups – 5×25 —Work w/ partner (1:1 – work/rest)
b) Face Pulls (pulley) – 4×12

8/15/2023 – WOD

Strength
a) Close-Grip Bench Press (pause) – 5×5 @ 70%, 1×8-10 @ 65%
b) Strict Pull-ups (supinated grip) – 5×8 (Advanced = C2B or banded = sub)
—Superset a/b every 3 minutes

Conditioning
8 RFT
3 Wall Walks
8 Hang Muscle Cleans (increase after rd 4)
12/10 Cal Ski

WOD Notes: Goal is 11-15 minutes. WW sub = 2/rd or 8 shoulder taps/WW. HMC = M: 135/155#, F: 95/105#). Do not pull under the bar or over arch on the catch w/ hips forward. 

Assistance
a) Weighted Plank – 10 Rounds: 30 Sec on / 30 Sec off
b) EZ Bar Skull Crushers – 4×10 (overload the weight & bench press it up)

8/14/2023 – WOD

Strength 
a) Bulgarian Split Squats – 4×8 (each leg)
b) Straight Arm Lat Pull-down – 4×10 (control eccentric)
—Superset a/b every 4 minutes. Front Rack w/ BB is preferred for (a). Try to make the 8th rep feel difficult especially on the last 3 sets!!

Conditioning – “2023 CF Games Test #8”
2 Intervals for total time:
21 box jump-overs (20/24 inches)
15-calorie row
9 burpee box jump-overs (36/48 inches)
21 box jump-overs (20/24 inches)
15-calorie row
9 burpee box jump-overs (36/48 inches)
—-Rest until 6-min mark = RX. Rest until 7-min mark = scaled, then:
9 burpee box jump-overs (36/48 inches)
15-calorie row
21 box jump-overs (20/24 inches)
9 burpee box jump-overs (36/48 inches)
15-calorie row
21 box jump-overs (20/24 inches)
—15 Min Cap

WOD Notes: Goal is to finish the first interval under the 6 min mark. Use 30/24″ Box for the BBJO instead of 36/48″. Try to use a lower box & jump if possible instead of doing step-ups.

Assistance
a) Weighted Plank – 5 Sets: 1 Min on / 1 Min off
b) EZ Bar Curls – 5×10 (heavy & control eccentric)

8/12/2023 – WOD

Conditioning
30 Min AMRAP w/ Partner
80/60 Cal Ski
60 Wall Balls 30/20# to 10/9.5ft
30 Power Cleans (increase each rd)

WOD Notes: Goal is 3-4 rds. Start at 55% of PC max & increase from there. M: 155/185/205/225#, F: 105/125/135/155#. You may break up the work as needed. 

Announcement: There is no 6:45pm class on Tuesday next week!

8/10/2023 – WOD

Strength
a) Push Press – 5×5 @ 75%+
b) One Arm Farmers Carry – 3×50 yards (each arm)
—Superset a/b every 3:30. Go heavy on FC & use handle if necessary.

Conditioning
15 Min AMRAP Row For Total Cals
Every 90 Sec, starting at 0:00 do:
ODD RD = 5 Pull-overs
EVEN RD = 10 Push Jerk 165/110#

WOD Notes: Goal is to avg 10-15 Cals every set (should have at least 45-60 sec to row). Pull-over sub = 12 T2B. PJ = 60% (should be somewhat challenging for 10 unbroken).

Assistance
a) Human Flag Pole – 5×8 (3 sec eccentric)
b) Face Pulls – 4×12

8/9/2023 – WOD

Strength
a) Block Deadlift (3″ riser) – 5×5 + 8 Shrugs @ 70-80%
b) DB Lateral Raises – 4×12 (slow eccentric + pause)
—Superset a/b every 3 minutes. Go heavier for part (a) than you went last wk & no touch n go. Use straps if possible.

Conditioning
6 RFT
5 Power Snatches (increase every 2 rds)
8 C2B Pull-ups  (RX+ = 10-12 C2B or 4-5 Bar MU)
40 Double Unders
—Rest 2 minutes when finished then:
300/250ft Versa Climber Sprint for Time

WOD Notes: Goal is 8-11 minutes for WOD & 1:30-2 minutes on the Versa Climber. PS = (m) 135/155/175#, (f) 95/105/115#. C2B sub = chin over bar or banded pu. DU sub = 20 DU or 50 Singles.

Assistance
a) Strict Pull-ups – 5×8 (weighted) –Sub Heavy Lat Pulldowns (pulley)
b) GHD Sit-ups – 10×15 —Work w/ partner (1:1 – work/rest)

8/8/2023 – WOD

Strength
a) BB Bench Press – 5×5 (pause) @ 75%
b) DB Bicep Curls – 4×12 (same time)
c) GHR or Hamstring Sliders – 4×12
—Superset a/b/c every 4 minutes. Add weight/band for (c) if necessary or do 6-8 negatives.

Conditioning
8 RFT
4 Dball Over Shoulder 150/115#
8 Burpees to Target
150m Run

WOD Notes: Goal is 13-17 minutes. Dball/Bag should be pretty heavy since it’s only 4 reps at a time. Choose a bar that’s just above your reach. The Run is to the “Evoqua” sign.

Assistance
a) EZ Bar Skull Crushers – 4×12 (heavy)
b) Weighted Hollow Rocks – 30 Sec on / 30 Sec off x 8 Rounds

8/7/2023 – WOD

Strength
a) Front Rack BB Step-ups – 5×10 (build to heavy set of 10)
b) DB Pull-over – 5×10 (heavy)
—Superset a/b every 3 minutes. Try to have your hip just below parallel on the step-ups, so you may stack a mat or 2 in front of the box to shorten the height.

Conditioning
“2023 CF Games Test 12”
For Time – 21-18-15 Reps of:
Assault Bike Cals
Thrusters (m: 115/135/155#, f: 85/95/105#)
Then:
66ft OH Walking lunge (20 steps in place) – 155/105#

WOD Notes: Goal is 10-14 minutes. Thrusters should be broken up into 1-3 sets each rd. We will lunge in place for 20 reps at the end & you may do front rack if your OH mobility is limited.

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) EZ Bar Curls – 5×10 (heavy & control eccentric)

8/5/2023 – WOD

Conditioning
4 RFT w/ Partner
60/50 Cal Row
40 DB Bench Press (heavy for 10/set)
40 Box Jump Overs 24/20″
***10/6 Partner Tire Flips at some point each rd

WOD Notes: Goal is sub 40 minutes. This should be a fun/easy Saturday WOD for once so enjoy it! This WOD is “you go, I go” except for the tire flips. Mixed pairs will do 8 flips. BP – You will switch every 10 reps & should feel challenging! BJO – switch every 5 reps (you don’t have to stand on the box).