Author Archives: jordy

7/29/2025 – WOD

Strength
a) Bench Press (specialty bar – pause) – 5×4 @ 80%+, 1xME @ 65% (12+ reps)
b) Single Leg RDL (2 DB’s / KB’s) – 5×7 (each leg – heavy)
—Superset a/b every 3:30. Use axle, multi-grip, yukon, or spider bar. If you need to rest the back foot on (2) bumper plates for support that’s fine. Try to do at least 2 heavy sets for part (b). The 7th rep should feel difficult! Touch KB/Db’s to the floor for balance.

Conditioning
5 RFT
18/15 Cal Row
12 DB Bicep Curls (heavy)
9 Burpee Box Jump Overs (extra push-up each rep) 24/20″

WOD Notes: Goal is 14-18 minutes. Try not to use your hips for the bicep curls & stay strict. The 12th rep should get difficult each round. For the BBJO, you will do an extra push-up each rep (should be strict). Try to jump on a lower box if necessary & avoid stepping.

Assistance
a) 30 Sec Russian Twists (weighted) + 30 Sec Hollow Rocks x 5 Sets
b) DB Lateral Raises – 5×10

7/28/2025 – WOD

Strength
a) Back Squat – 5×4 (3 Sec pause) @ 75%+ (heavier than last wk)
b) DB Pull-over (1 DB) – 5×10 (heavy)
—Superset a/b every 3:30. Reach back as far as mobility allows for part (b).

Conditioning
8 RFT
3 Wall Walks
10 DB Hang Snatches 70/50# (one arm)
10/8 Cal Bike

WOD Notes: Goal is 12-16 minutes. You don’t have to alternate arms every rep, but you must do 5 w/ each arm. You don’t have to reset the bike monitors each round. WW sub = 24 shoulder taps (elevate feet on a bench of box in pike position).

Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 10 Rounds
b) Face Pulls (pulley) – 4×12 (pause each rep)

7/24/2025 – WOD

Strength
a) Bulgarian Split Squats – 5×6 each leg
b) DB Bent-over Rows – 5×10 each arm
—Superset a/b every 3:30. Hold barbell in front rack for part (a)

Conditioning
3 RFT
30/24 Cal Row
100 Yard One Arm Farmers Carry (heavy)
125 Double Unders

WOD Notes: Goal is 13-17 minutes. Carry should be heavy to where you need to take a quick break at the halfway point. You may use straps if necessary & DB’s if the KB’s are heavy enough. DU sub = 250ft versa, 200 singles, jumping jacks, or 100 plate jumps.

Assistance
L-Sit/Tuck (pegboard) – 6×30 Sec (rest 90 Sec between)

7/23/2025 – WOD

Strength
a) 3 Position Clean – Hang + Low Hang + Floor x 5 Sets (start @ 70% & build to heavy set)
b) DB Strict Press – 5×8 (3 sec eccentric)
—-Superset a/b every 3 minutes. Squat at least one rep for part (a).

Conditioning
5 RFT
6 Clean n Jerks 185/125# (65%)
12 T2B  (RX+ = 15)
18/15 Cal Bike

WOD Notes: Goal is 14-17 minutes. CnJ should be relatively quick singles. Please make sure you’re loading your bar to where you’re not destroying the 25# or 15# bumpers. If you’re loading 105# on a mens bar make sure (2) 15’s are on each side. 93# for women should be (2) 15’s on each side. T2B sub = T2R, hanging knee raises, weighted sit-ups. You don’t have to reset monitors between rounds.

Assistance
a) GHD Sit-ups – 4×30 (weighted)  -rest 60 Sec between
b) One Arm High Pulls – 4×10 each arm

7/22/2025 – WOD

Strength
a) Bench Press (specialty bar – pause) – 5×5 @ 80%+
b) Single Leg RDL (2 DB’s / KB’s) – 5×6 (each leg – heavy)
—Superset a/b every 3:30. Use axle, multi-grip, yukon, or spider bar. If you need to rest the back foot on (2) bumper plates for support that’s fine. Try to do at least 2 heavy sets for part (b). The 6th rep should feel difficult! Touch KB/Db’s to the floor for balance.

Conditioning
10 Min AMRAP Ski For Total Cals w/ Partner (30 Sec on / 30 Sec off – interval)
—rest 3 minutes
6 Min AMRAP
800m Run
Max Russian KB Swings 88/70# in remaining time

WOD Notes: Goal is to get 225/175+ Cals. Make sure to give handles to partner to limit transition time! You should be sprinting every set! The 800m run is the normal loop that we’ve always done. It’s up to you how fast you want to run, but your score is max reps on the KB swings. Run sub = 450ft versa climber. 

Assistance
a) 30 Sec Russian Twists (weighted) + 30 Sec Hollow Rocks x 5 Sets
b) DB Lateral Raises – 4×12

7/21/2025 – WOD

Strength
a) Back Squat (3 Sec Pause) – 5×5 @ 75%
b) Straight Arm Lat Pull-down (pulley) – 5×10 (slow eccentric)
—Superset a/b every 3:30

Conditioning
4 RFT
150m Sled Drag 100/70#
15 C2B Pull-ups  (RX+ = 7-8 Bar MU)
12 Devil Press 50/35# DB’s

WOD Notes: Goal is 14-18 minutes. You should be able to alternate between run/walk on the sled drag. C2B Sub = chin over bar or banded pu. Sled Drag is to the “Evoqua” Sign.

Assistance
a) Weighted Plank – 60 Sec on / 60 Sec off x 5 Rounds
b) DB Reverse Flies – 4×15

7/19/2025 – WOD

Conditioning
4 RFT w/ Partner
600m Run
20 Medball Tosses 20/14#
6 (3 Wall Walks + 1 Rope Climb 18ft)
24/20/16/12 Squat Cleans (increase by Rd)

WOD Notes: Goal is sub 35 minutes. Medball Tosses: (ODD Rds: overhand Lateral L/R, EVEN rds: underhand Lateral L/R). WW sub = 8 shoulder taps/WW. RC sub = 7 RR/RC. SQ = M: 135/155/175/205#, F: 95/105/115/135#. Start @ 55% of SC. Partner A WW while Partner B RC.

7/17/2025 – WOD

Strength
a) Snatch – No Brush Snatch + Full Snatch x 10 Sets @ 65%+
b) Deadlift – 5×5 @ 75-80% (no touch n go)
c) DB Lateral Raises or Front Raises – 4×12
—Choose either (a) by itself or superset b/c every 3:30. For part (a), do 1 set every 60 sec x 5 & 1 set every 90 Sec x 5.

Conditioning
For Time
100 Yard Bear hug Sandbag Carry 125/90#
20 Push Jerks 155/105#
40/32 Cal Bike
100 Yard Bear hug Sandbag Carry 125/90#
40/32 Cal Bike
20 Push Jerks 175/115#
100 Yard Bear Hug Sandbag Carry 125/90#

WOD Notes: Goal is 12-16 minutes. The carry is across the street to the far curb. PJ = 55/60%. You should be able to do the jerks in 2-3 sets for each barbell. 

Assistance
L-Sit/Tuck (pegboard) – 6×30 Sec (rest 90 Sec between)

7/16/2025 – WOD

Strength
a) Back Rack Lunges – 5×8 (build to a heavy 8 rep)
b) DB Bent-over Rows – 5×8 each arm (3 Sec eccentric)
—Superset a/b every 3:30.

Conditioning
10 RFT w/ Partner (interval)
10 DB Bench Press (heavy)
15 T2B
18/15 Cal Row

WOD Notes: Goal is to be sub 2 minutes each round so that you finish in under 20 minutes. Partner A will do one round while Partner B rests, then you will switch. The 10th rep should be almost to failure for the BP. T2B sub = T2R, hanging knee raises, weighted su, or GHD SU. SPRINT the row!

Assistance
GHD Sit-ups – 4×25 (weighted)  -rest 60 Sec between

7/15/2025 – WOD

Strength
a) Shoulder Press – 5×5 @ 80%+
b) Good Mornings – 5×8 (build to a heavy set – pause at the bottom)
—Superset a/b every 3:30. Try to go as low as you can while maintaining a neutral spine on the GM. Torso should be close to parallel at the bottom of the rep. If you want to hit a heavy single first on the shoulder press you can, but do a few back sets of 5 after.

Conditioning
15 Min AMRAP
12/10 Cal Ski
9 Box Jump Overs 24/20″
6 Dball/Bag over Shoulder 125/90#

WOD Notes: Goal is 6-8 rounds. You don’t have to reset monitors, but do the 12/10 cals each round. Try to jump if you physically can. The Dball/bag should be lighter than normal to where you can go through the 6 reps pretty quickly, but still focus on your form.

Assistance
a) 25 Sec Russian Twists (weighted) + 25 Sec Hollow Rocks x 6 Sets
b) DB Lateral Raises – 4×12