Author Archives: jordy

11/27/2023 – WOD

Strength – Week 4
a) Back Squat (pause each rep for 1 sec) – 5×5 @ 82-85% 
b) DB Pull-over – 5×10 (heavy – control eccentric)
—Superset a/b every 3:30. Use a little heavier than last wk for part (a).

Conditioning
5 RFT
10 DB Hang Clean n Jerk 50/35#  (RX+ = 60/40#)
12 C2B Pull-ups  (RX+ = 15 or 5-7 Bar MU)
1000m Assault Bike

WOD Notes: Goal is 13-17 minutes. DB’s should be moderately heavy to where you can go unbroken the first 1-2 rds, then maybe have to break them up once later. You should be able to push press as well. C2B sub = chin over bar or banded PU. Reset monitors each round. Larger classes will have to use C2 Bikes as well. The 5000m total meters will give you 2500m credit towards your 100k. 

Assistance
a) Weighted Plank – 4×30 sec, 2×45 sec, 2×60 sec (rest 30/45/60 sec by set)
b) One Arm High Pulls – 4×10 each arm (slow eccentric)

100k Challenge – Day 5  (MANDATORY #1 at some point throughout challenge)
6x500m (at your 2k pace – about 20 sec slower than your 500m PR)
—Rest 2 minutes between

11/26/2023 – WOD

100k Challenge – Day 4
4x800m (on any machine)
—rest 2:30 in between. Try to go a little faster on each 800m

11/25/2023 – WOD

Conditioning – “35 Min Clock”
10 MIn AMRAP Row For Meters
***Partner B does 5 wall walks. Switch every 500 meters
Min 10-20 Min Find 10 Rep Front Rack Lunge (should take 3-4 sets)
10 Min AMRAP Row For Meters
***Partner B does 5 wall walks. Switch every 500 meters

WOD Notes: Goal is to row 2000-2500 meters each 10 min amrap. You should be able to hit a 10 rep heavy front rack lunge by the end of 10 minutes in 4-5 sets.

100K Challenge – Day 3
3x1000m (any machine)
—rest 3 minutes between

11/24/2023 – WOD

Open Gym: 8-12pm
Make-up/Skill Day

100k Challenge – Day 2
2x2000m (on any machine)
—Rest 5 minutes in between. 2nd 2000m should be faster

11/23/2023 – Happy Thanksgiving!

Conditioning
For Time w/ Partner
800m Sled Drag 135/90#
200 Wall Balls 30/20# to 10/9.5ft
150 DB Snatches (alternating) 60/40#  (RX+ = 70/50#)
20 Rope Climbs 15ft
1 Mile Run or Bike 3200m

WOD Notes: Goal is 30-39 minutes. Larger classes will have some people starting off with the run/bike instead of the sled drag. Sled Drag will count as 1000m & the run/bike = 1609 meters for the “100k Challenge”. We will run 400m as a part of the warm-up so you will be able to get credit for 3009 meters for this WOD. WB should be a heavy one. DB should be moderate. I’d recommend switching every 10 reps for both. RC sub = Climb 12ft, 5 Strict Pull-ups or 7 Ring Rows/RC. You should only be biking if you physically can’t run.

100k Challenge WOD – Day 1
5k Time Trial (on any machine)
—We will repeat this the last day of the challenge. Goal is 17-22 minutes.

11/22/2023 – WOD

Strength – Week 3
Clean + Hang Clean + 2 Jerks – 1 Set Every 2 minutes x 6 @ 70-80%+
—Build to a heavy set. Squat at least 1 rep. Shoot for a little more than wk 2.

Conditioning
20 Min AMRAP w/ Partner
40/32 Cal Ski
6 (5 HR Push-ups + 10 Mountain Climbers)
20 Power Clean (increasing)

WOD Notes: Goal is 4+ Rounds. HR PU/MC complex: Each person will do: 3x each/rd (5 HR PU + 10 MC). Try to bring your foot up as high as possible on each mountain climber (right in front of your hand). PC: M = 165/185/205/225#, F= 110/125/135/145#. Use around (60-75%). Should be quick singles the first 2 barbells. 

Assistance
a) GHD Sit-ups – 4×25, then 3×45 Sec Hold
b) DB Seal Rows (use slight incline bench) – 5×10

REMINDER
1) 100k Challenge starts this week. It costs $20 to enter & you have a chance of winning a Concept2 Rower as the main prize. I will also throw in additional prizes like a barbell & medball. Sign-up through the class sign-up sheet at the bottom! Also – Beer Mile is this Friday at 3pm if anyone is interested!
2) Saturday December 2nd @ 10am: Shoulder Mobility/Pain Workshop. You can click on this link to register! https://go.dptpreneur.com/widget/survey/jwTY034Rf8e0SNMHLJ9c

11/21/2023 – WOD

Strength
a) Farmers Carry – 4×30 Sec (Heavier than last week! Use Straps.)
b) Dips (Bar/Ring) – 2×10, 2×8, 1×6 (increase difficulty as reps decrease)
—Superset a/b every 3:30. Use Hex/trap bar or heavy DB/KB for part (a).

Conditioning – “20 Min Cap”
16 RFT w/ Partner
4 Power Snatches (increase weight after rd 8)
10/8 Cal Assault Bike
***After Round 8, Do 20 Laps Bearhug Carry 150/115# (switch every 2 laps)

WOD Notes: Goal is sub 20 minutes. PS = m: 135/165#, f: 95/110#, RX+ = 155/175#, 105/115#. 1 Lap = 5 mats (30ft). You could probably touch n go the first 4 rounds, but then settle for quick singles after that. Reset monitor after each round! SPRINT THE BIKE!

Assistance
a) Hollow Rocks & V-ups – 10 Sets: 30 sec on / 30 sec off (alternate by rd)
b) DB Skull Crushers – 4×10

11/20/2023 – WOD

Strength – Week 3
a) Back Squat (pause each rep for 1 sec) – 5×5 @ 80-82% 
b) DB Pull-over – 5×8 (heavy – control eccentric)
—Superset a/b every 3:30. Use a little heavier than last wk for part (a).

Conditioning
5 RFT
5 (Front Squat + Thruster) 135/95#  (RX+ = 155/105#)
10 GI Janes
***After 5 Rounds, finish with 800m Run

WOD Notes: Goal is 11-14 minutes. The reason is to get more squat volume in without doing too much overhead b/c of what we did on Saturday. Try to do all 5 complexes unbroken in the WOD. Use a pull-up bar above your reach if you can do a strict pu. You will only run once at the end of the WOD. If it’s too cold or running bothers your knees, you may bike 2000m or do 500/450ft versa climber.

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off (5 heavy/5 medium)
b) One Arm High Pulls – 4×12 each arm

REMINDER
100k Challenge starts this week. It costs $20 to enter & you have a chance of winning a Concept2 Rower as the main prize. I will also throw in additional prizes like a barbell & medball. Sign-up through the class sign-up sheet at the bottom! Also – Beer Mile is this Friday at 3pm if anyone is interested!

11/18/2023 – WOD

Conditioning
10 RFT w/ Partner
20 T2B
12 Push Jerks 165/110#
—Rest 2 minutes
8 RFT w/ Partner
16 FR Lunges 185/125#
30/24 Cal Ski

WOD Notes: Goal is sub 40 minutes including the 2 min rest. PJ = 55% & FR Lunge = 45% of BS. You may break up the work as needed. If you have to use the same weight on lunges or go a little lighter that’s ok, but the 8th rep should start to get difficult by round 5ish. One person works at a time the entire WOD.

Announcement: Shoulder Mobility Workshop Saturday December 2 @ 10am. An email was sent out regarding this. Please click on the link & fill out the survey that was provided ASAP. The workshop is free to all members and $20 for Drop-ins.

11/16/2023 – WOD

Strength
a) Hex Bar Deadlift – 5×3 @ 80-85%+ (build to a heavy set of 3)
b) DB Lateral Raises – 4×15 (control eccentric)
—Superset a/b every 3:30. Heavier than last wk for part (a)
c) Birdie Complex – 1 Snatch + OHS + 1 Hang Snatch + OHS – 8 Sets @ 70-80%+
—This is the Rogue Fitness Challenge. One set every 90 Sec. Take more rest at the end.
***Do either a & b or just c

Conditioning
16 Min AMRAP Max Cal Assault Bike
Starting at 0:00, every 2 minutes do: (8 sets total: 4 each)
ODD RDS = 5 Wall Walks  (RX+ = 7)
EVEN RDS = 15 DB Hang Curls 60/40#

WOD Notes: Goal is to have 60+ sec each round to bike. Score = total cals. WW sub = climb halfway up wall, 50 Shoulder taps/rd, or 100ft seal walk. DB Hang curls should be unbroken, but feel really challenging.

Assistance
a) L-Sit/Tuck (pegboard) – 10 Sec Hold + 10 Knee Tucks x 10 Sets
b) One Arm Rows (pulley) – 5×8 each arm (pause each rep)