Author Archives: jordy

11/15/2023 – WOD

Strength – Week 2
3 Position Clean + 2 Jerks – 1 Set Every 2 minutes x 5 @ 70-80%+
—Hang + Low Hang + Floor + 2 jerks. Build to a heavy set. Squat at least 1 rep. Shoot for a little more than wk 1.

Conditioning
15 Min AMRAP
50 Double Unders
5 Dball Over Shoulder 150/115#
15 Wall Balls 20/14# to 10ft

WOD Notes: Goal is 6-8 rds. DU sub = 25 DU, 75 singles, or 100ft versa. Dball should be on the heavier side, since WB should be lighter & unbroken each rd if possible. 

Assistance
a) GHD Sit-ups – 5×20, then 4×30 Sec Holds
b) DB Incline Bench Press – 5×10 (heavy)

11/14/2023 – WOD

Strength
a) Farmers Carry – 4×45 Sec (Heavier than last week! Use Straps.)
b) Dips (Bar/Ring) – 5×8 (advanced = weight, novice = banded)
—Superset a/b every 3:30. Use Hex/trap bar or heavy DB/KB for part (a).

Conditioning
20 RFT w/ Partner (interval style)
5 Deadlifts @ 60%
8 Burpees
***After 10th & 20th round, Run 400m together

WOD Notes: Goal is sub 20 minutes. DL should be touch n go every round & feel moderately heavy. One person will do the entire round, while the partner rests, so try to sprint the burpees & focus on good form for DL.

Assistance
a) Banded Hollow Rocks – 8 Sets: 30 sec on / 30 sec off
b) Tricep Pushdowns (pulley) – 4×12

11/13/2023 – WOD

Strength – Week 2
a) Back Squat (pause each rep for 1 sec) – 5×5 @ 77-80% 
b) Strict Pull-ups (close-grip) – 5×8 (Pause above bar each rep)
—Superset a/b every 3:30. Use a little heavier than last wk for part (a).

Conditioning
5 RFT
2 Rope Climbs 15ft  (RX+ = 18ft)
15 Box Jump Overs 30/24″
20/16 Cal Row

WOD Notes: Goal is 12-16 minutes. RC sub = 10 ring rows, 3 up/downs, or 4 heavy pulleys. You don’t have to stand tall on the box for the BJO. Reset monitors each round. 

Assistance
a) Weighted Plank – 8 Sets: 45 sec on / 45 sec off
b) One Arm High Pulls – 4×10 each arm

11/11/2023 – Happy Veterans Day!

Conditioning – “Ruck Run @ Spring Mountain”
For Time
1.75 Mile Ruck + the following stations in this order: RX = 50/35#   (RX+ = 60/40#)
*50 Burpees (without ruck)
*50 One Arm Push Presses
*30 DB Snatches
*50 Ruck Squats
*50 One Arm Push Presses
*50 Ruck Squats
*30 DB Snatches
*50 Burpees (without ruck)

WOD Notes: Goal is 60-75 minutes. Please arrive at 7:45am and park in the main lot where the ice skating rink is. The goal is to brief everyone at 8am and start by 8:15am. Donations are accepted ($5 minimum). Things to bring: 1) Hiking attire (clothes you don’t care if they get wet/dirty) 2) Hiking shoes 3) Gloves (optional) 4) Water 5) towel/shirt to pad your backpack from rubbing against low back/tail bone. See you all there!

11/9/2023 – WOD

Strength
a) Hex Bar Deadlift – 5×5 @ 75-82% (build to a heavy set of 5)
b) DB Lateral Raises – 5×10 (pause + control eccentric)
—Superset a/b every 3:30. Heavier than last wk for part (a)

Conditioning
15 Min AMRAP
12/10 Cal Row
120ft Backwards Bear Hug Carry 125/90#
4-6 Bar Muscle-ups or 8-10 C2B Pull-ups

WOD Notes: This WOD is meant to be active recovery with all the transitions, so don’t worry about pushing the intensity too much especially if you’ve been here everyday this week. The carry is 5 mats x 4 laps. Rowers can go outside for the later classes when it’s warmer out. C2B sub = chin over bar or banded pu.

Assistance
a) Hanging Windshield Wipers (pegboard) – 10×10
b) One Arm DB Bent-over Rows – 4×12 each arm

11/8/2023 – WOD

Strength – Week 1
3 Position Clean + 3 Jerks – 1 Set Every 2 minutes x 5 @ 70-80%
—Hang + Low Hang + Floor + 3 jerks. Build to a heavy set. Squat at least 1 rep.

Conditioning
For Time w/ Partner
30 Clean n Jerk 165/110#
200 Double Unders
80 Thrusters 135/95#
200 Double Unders
30 Clean n Jerk 165/110#
200 Double Unders

WOD Notes: Goal is 15-20 minutes. The barbell work is “you go, I go”. I’d recommend back & forth singles for the CnJ & 5-10 reps at a time for the thrusters. You will work at the same time for the DU. DU sub = 150 singles/person. CnJ = 55% (quick singles & fairly light). 

Assistance
a) GHD Sit-ups – 20 Sec Hold + 15 Sit-ups x 6 Rounds
b) DB Incline Bench Press – 5×8 (heavy)

11/7/2023 – WOD

Strength
a) Farmers Carry – 5×45 Sec (Build to a heavy set! Use Straps.)
b) Dips (Bar/Ring) – 5×10 (advanced = weight, novice = banded)
—Superset a/b every 3:30. Use Hex/trap bar or heavy DB/KB for part (a).

Conditioning
3 RFT
30/24 Cal Ski
15 Power Snatches 115/75#
400m Run

WOD Notes: Goal is 13-17 minutes. PS = 55% of power snatch (should be light to where you can touch n go 5 reps at a time). 400m sub = 250ft versa climber. 

Assistance
a) Banded Hollow Rocks – 8 Sets: 30 sec on / 30 sec off
b) DB Reverse Flies – 4×15

11/6/2023 – WOD

Strength – Week 1
a) Back Squat (pause each rep for 1 sec) – 5×5 @ 75%
b) Strict Pull-ups (wide-grip) – 5×8 (Pause above bar each rep)
—Superset a/b every 3:30

Conditioning
4 RFT
15 (Burpee + T2B)
25/20 Assault Bike

WOD Notes: Goal is 12-16 minutes. If you can’t do a T2B, you will pull knees up to chest as high as you can each rep.

Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) DB Spider Curls (incline bench) – 4×12

11/4/2023 – WOD

Conditioning “40 min cap”
5 Rounds w/ Partner
50/40 Cal Ski
24 Box Step-ups 135/95# (20″ Box)
—Rest 2 minutes
5 Rounds w/ Partner
20 Push Jerks 165/110#
4 Rope Climbs 15ft  (RX+ = 20ft)

WOD Notes: Goal is sub 40 minutes. Box step-ups are front rack. You may use a lower box if necessary. PJ = 55% (should be unbroken each round but difficult). RC sub = climb 10-12ft, 5 strict pu/RC, 8 RR/RC, or 3 heavy pulley/RC.

11/2/2023 – WOD

Strength
Hang Power Snatch + Full Snatch – 1 Every 1:15 x 10 Sets
—Stay between 70-80%. Work up to a heavy complex if you feel good. If you don’t have OH mobility power both.

Conditioning
5 RFT
4 Wall Walks
16 DB Snatches 60/40#  (RX+ = 70/50)
20/16 Cal Row

WOD Notes: Goal is 11-15 minutes. You should be able to maintain a similar pace each rd, since your shoulders should be fresh going into the WW. DB snatches should be unbroken as well (you may switch as needed but do equal reps both arms). Use the row to recover & focus on low stroke rate (22-28 strokes/min). WW sub = 40 shoulder taps.

Assistance
a) Trunk Rotations (pulley) – 3×12 each side (heavier than last wk)
b) DB Seated Press – 4×10