Author Archives: jordy

8/3/2023 – WOD

Strength
a) Hip Thrusts – 5×10 (heavy – pause/squeeze glutes at the top of each rep)
b) Dips (bar/rings) – 5×8 (advanced: use weight or use band for assistance)
—Superset a/b every 3:30

Conditioning
20 Min AMRAP w/ Partner
30/24 Cal Ski
100 Double Unders
12 Hang Squat Cleans (increasing)

WOD Notes: Goal is 5-6 rds. DU you will work at the same time & split up work as needed. HSC: (M) = 135/155/175/195/215/235#, (F) = 95/110/125/140/155/170#. Start at 45% of your hang sq clean & increase from there. Goal is to do 6 in a row the first 3 rds, then do sets of (3) from the 4th round on. 

Assistance
a) L-Sit/Tuck – 10 Sec on / 10 Sec off x 15 Sets
b) DB Bent-over Rows – 4×12 (each arm – heavy)

8/2/2023 – WOD

Strength
a) Deadlift (no touch n go) – 5×5 + 10 Shrugs after 5th rep each set @ 70-80%
b) DB Lateral Raises – 5×10 (slow eccentric)
—Superset a/b every 3:30. You may dip/drive with legs for the shrugs if you want. 

Conditioning
10 Min AMRAP Ladder
4/4 Cal Assault Bike
2 (DB Snatch + Hang DB Snatch) 60/40#  (RX+ = 70/50#)
8/7 Cal Assault Bike
4 (DB Snatch + Hang DB Snatch) 60/40#
12/10 Cal Assault Bike
6 (DB Snatch + Hang DB Snatch) 60/40#
***Continue Pattern for 10 Minutes. Score = total reps, count each DB complex as 1 rep.

WOD Notes: Goal is to get to the round of (24/19 cals) / 12 DB snatches. Reset your bike monitors each rd. Try to get in some of the assistance work with the left over time at the end of class.

Assistance
a) DB Reverse Flies (incline bench) – 4×15
b) GHD Sit-ups – 12×12 —Work w/ partner (1:1 – work/rest)

8/1/2023 – WOD

Strength
a) Jerk (Rack) – 1×5 @ 75%, 2×3 @ 80%, 2×1 @ 85%+ (OH Hold only on the singles at the end)
b) Good Mornings – 4×10 (keep neutral spine & stay light to work on form if necessary)
—18 Min Clock to get all this work done. You may drop the BB from OH on the hold sets.

Conditioning
3 RFT w/ Partner
6 Overhead Complexes 135/95#  (RX+ = 155/105#)
40 T2B  (RX+ = 50)
400m Sled Drag 150/100#

WOD Notes: Goal is 20-24 minutes. OH Complex = 1 Press + 2 Push Press + 3 Jerks. Use around 75-77% of your Press. You may need to rest a few extra secs before picking up the bar to do your 3rd set of OH complex bc your press will limit you & shoulders will be fatigued. T2B sub = T2R, Hanging knee raises, GHD SU, or weighted SU. You should have a weight on the sled where you can run a lot of it & use a belt! The OH complex/T2B is “you go, I go”, but sled drag is together.

Assistance
a) DB Skull Crushers – 4×12 (heavy)
b) Weighted Hollow Rocks – 40 Sec on / 40 Sec off x 6 Rounds

7/31/2023 – WOD

Strength
a) Overhead/Front/Back Squat – 2×5, 1×3, 2×1 (Find a heavy 5RM, 3RM, 1RM)
b) DB Pullover – 4×12 (heavy)
—Superset a/b as needed. 18 Min Clock to get this work done.

Conditioning
5 Rounds (interval style)
10 Front Rack Step-ups (20″) – increase rds 3 & 5
10 C2B Pull-ups  (RX+ = 15 C2B PU or 5-7 Bar MU)
15 Lateral Burpees over Bar  (RX+ = 18)
—Rest 90 Sec between rounds. Score = total time – 6 minutes.

WOD Notes: Goal is sub 2 min/round. Burpees (you must open up at some point) should be FAST since you have built in rest every round! C2B sub = chin over bar or banded pu (difficult for 10 unbroken). FR step-ups: RX (m): 115/135/155#, (f): 75/95/110#. Do your best to not push off the back leg that’s on the floor. 

Assistance
a) Weighted Plank – 8 Sets: 40 sec on / 40 sec off (same as last wk)
b) EZ Bar Curls – 5×8 (heavy & control eccentric)

7/29/2023 – WOD

Conditioning “45 Min Cap”
500/400 Cal Ski For Time w/ Partner
***Every 10 Minutes x 4 Sets, starting at 0:00 do:
16 Squat Clean n Jerks (increasing)
4 Rope Climbs 20ft  (RX+ = Legless)

WOD Notes: Goal is to try and finish all the calories in under 45 minutes. M = 135/185/205/225#. F = 95/125/135/155#. RC sub = 2x up/downs, 3x heavy pulleys, 10-12 Strict PU or 15-20 Ring rows each. 

7/27/2023 – WOD

Strength
a) Hang Clean – 10×1 (Build to a heavy single. Start @ 75%.
b) DB Incline Bench Press – 5×8 (heavy across)
—Do 1 Set every 1:15. The pattern is 5 sets of (a,a,b). DB’s should be heavy to where you’re almost reaching failure. Squat is preferred as the weight gets heavier!

Conditioning
For Time
Buy In: 150 Double Unders
5 RFT
10 Front Rack Lunges 165/110#
10 GI Janes
Buy Out: 150 Double Unders

WOD Notes: Goal is 11-15 minutes. DU sub = 200 singles or 300ft versa climber. FRL should be challenging for 10 reps to where you could only get a few more reps fresh. Pick a pullup bar that’s just above your reach if you can do a strict pullup.

Assistance
a) L-Sit/Tuck – 20 Sec on / 40 Sec off x 8 Sets
b) Straight Arm Lat Pulldown (bar pulley) – 4×10 (heavy)

7/26/2023 – WOD

Strength
a) Snatch Grip RDL – 5×6 @ 60-65% of DL 
b) DB Close-Grip Bench Press (DB’s touching) – 5×8 (heavy)
—Superset a/b every 3 minutes. Focus on keeping spine neutral. Plates should not touch the floor. You may do a mid grip if straps pull too much on your thumbs. 

Conditioning
4 Rounds (interval)
15/12/9/6 (by rd) Hang Pwr Snatches – increasing
15 T2B
400m Run
—Rest 90 sec between rounds

WOD Notes: Goal is to avg 3:30 or less/rd, so that total time of the WOD is under 20 min. T2B will be a little more difficult bc grip will be taxed from hang snatches. RX = (m): 95/115/135/155#, (f): 65/75/95/105#. Try to go unbroken each round. T2B sub = T2R, GHD, or knee raises (take less than 45 sec). Push the runs!! 250ft versa climber sub instead of run.

Assistance
a) DB Reverse Flies (incline bench) – 4×15
b) GHD Sit-ups – 12×10 —Work w/ partner (1:1 – work/rest)

7/25/2023 – WOD

Strength
a) 2 Push Jerks + 20-25 Sec Hold Overhead (Only Sets 1/3/5) – 5 Sets @ 80%+ (heavier than last wk)
b) GHR, GHD Hip Extensions, or Hamstring Sliders – 4×10 (advanced use weight)
—Superset a/b every 3:30. You may drop the barbell from OH if necessary each set. Large classes will have to start at different movements. 

Conditioning
15 Min AMRAP
12/10 Cal Row
3 Wall Walks
6 Power Cleans 185/125# (65%)

WOD Notes: Goal is 7+ rds. Reset monitors each rd. WW sub = 3 Walk in/outs with feet on rower or 24 shoulder taps/rd. PC should be quick singles each round.

Assistance
a) Seated DB Arnold Press – 4×10 
b) Weighted Hollow Rocks – 30 Sec on / 30 Sec off x 8 Rounds

7/24/2023 – WOD

Strength
a) Overhead/Front/Back Squat – 5×3 @ 80-85% (build to a heavy set of 3)
b) DB Bent-over Rows – 4×10 (each arm – pause & slow eccentric)
—Superset a/b every 3:30. Choose Front/Back Sq if OH mobility is limited.

Conditioning – “20 Min Cap”
5 RFT
20 Wall Balls 30/20# to 10/9.5ft
Sandbag/Ball Carry 125/90# 
20/16 Cal Assault Bike
***Rounds 1/3/5 = 100 yard bearhug, RD 2/4 = 150 yard on shoulder

WOD Notes: Goal is 16-20 min. WB should be unbroken or done in 2 sets. The bearhug carry is across the street and back. The shoulder carry is to the “Evoqua” Sign and back. Getting under the 20 min cap will be a challenge!

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off (heavier than last wk)
b) EZ Bar Curls – 4×12 (heavy)

7/22/2023 – WOD

Conditioning
35 Min AMRAP w/ Partner
250m Sled Drag 200/150#
30 Deadlifts 275/185#
40 C2B Pull-ups  (RX+ = 20 Bar Mu)
200 Double Unders

WOD Notes: Goal is 3-4 rounds. DL = 57-60% (should be able to touch n go 5 reps). Try to alternate running/walking with sled & use belt. C2B sub = chin over bar or banded pu. DU sub = 150 singles each or 200 versa climber each. Sled Drag/DU work at the same time.