Author Archives: jordy

7/8/2023 – WOD

Conditioning
For TIme w/ Partner
100/80 Cal Assault Bike
50 Power Snatches 135/95#
70 T2B
250m Barbell Carry 225/155#
70 T2B
50 Back Squats 225/155#
100/80 Cal Assault Bike

WOD Notes: Goal is sub 30 minutes. You will carry the barbell together using the heavier back squat weight. No rack for the back squats once you get to them. Use around 60% of your BS & PS. T2B sub = T2R, GHD SU, incline leg raises or knee ups. The entire WOD is “you go, I go” except for the carry. This shouldn’t too bad of a WOD, so enjoy it!

7/6/2023 – WOD

Strength
a) Bench Press (close grip) – Heavy quick single, then 5×8 @ 70%
b) Barbell Bent-over Rows (supinated) – 5×10
c) Seated Box Jump (weighted) – 4×5
—Superset a/b/c every 4 minutes. For part (b), keep constant tension on lats/hamstrings by not touching floor. Hold plate across the chest to take away momentum with arms for part (c). Use no higher than a 20″ box & you may even go lower if necessary.

Conditioning
10 RFT
2 Wall Walks  (RX+ = 3)
6 DB Snatches 80/60#
12/10 Cal Row

WOD Notes: Goal is 15-18 minutes. You should RX+ WW if you’re proficient at them. DB Snatches should be a little heavier than normal & you don’t have to alternate every rep. You don’t have to reset monitors, so no need to use chips/chalk to count rounds!

Assistance
a) DB Lateral Raises – 4×12 (control eccentric)
b) L-Sit/Tuck (pegboard) – 20 Sec on / 40 Sec off x 8 sets

7/5/2023 – WOD

Strength
a) RDL – 4×8 @ 65%+ (First rep starts from the top. Don’t touch the floor.)
b) DB Shoulder Press – 4×10 (heavy)
—Superset a/b every 3:30

Conditioning
Partner “DT” – 5 RFT
24 Deadlifts 
18 Hang Power Cleans
12 Push Jerks
***RX starting weight = 155/105#. Increase weight every round by 10/5#

WOD Notes: Goal is sub 15 minutes. You may break up the work anyway you’d like.

Assistance
a) Glute Ham Raises – 4×10 (advanced = banded)
b) GHD Sit-ups – 5×20 —Rest 1 minute in between

7/4/2023 – Happy 4th of July!

Skill
a) 3 Min AMRAP of Double Unders – retest from a month ago
b) Max Unbroken T2B – July Skill
—We will rest a few minutes in between (a) & (b)

Conditioning
Hero WOD “Riley”
For Time:
Run 1.5 miles
150 burpees
Run 1.5 miles
***If you’ve got a weight vest or body armor, wear it.
—-In memory of Army Sgt. 1st Class Riley G. Stephens.

WOD Notes: You may scale the Runs to 1 Mile each & 100 burpees to finish inside 40 minutes. You may also bike 2500m each time as well if you don’t want to run.

REMINDER: Rage apparel is due July 7th! Please fill out the forms if you’re interested. They were sent through email last week!

7/3/2023 – WOD

Strength
a) Bulgarian Split Squats – 4×8 (each leg – heavier than last wk)
b) DB Pullover – 4×10 (heavy)
c) Weighted Plank – 4×45-60 Sec (use a weight that will challenge you for that time frame)
—Superset a/b/c every 5 minutes. 

Conditioning
12 Min AMRAP Ladder
10/9 Cal Ski
2 Front Squats 185/125#
2 C2B Pull-ups
10/9 Cal Ski
4 Front Squats
4 C2B Pull-ups
10/9 Cal Ski
6 Front Squats
6 C2B Pull-ups
***Continue pattern for the remaining 12 minutes

WOD Notes: Goal is to get through the rd of 10(9)/12/12 & into the rd of 14. FS = 60% (should be able to go unbroken through the rd of 8. C2B sub = chin over bar or banded pu.

Assistance
a) Strict Pull-ups (supinated grip) – 5×6-8 Reps (weighted = advanced)
b) Calf Raises (safety bar – heavy) – 4×10 (pause) –hold on to an upright on the rig to balance.

7/1/2023 – WOD

Conditioning
Every 3 Min x 10 Rounds w/ Partner   (Scale Option = Every 3:30)
25/20 Cal Assault Bike
12 Deadlifts 315/205#  (65%)
20 (Burpee + T2B)

WOD Notes: Goal is to push the pace on each round so you have at least 30-45 sec/rd & finish all 10 rounds in each 3 minute window. The burpee + t2b is at the same time. Try to make push-ups strict as possible on the burpees since there’s no other pushing movement in the WOD.

Upcoming Schedule
July 3 (Mon) – Normal Schedule except no 6:45pm class
July 4 (Tues) – 7am & 8:30am Classes only (Hero WOD)

6/29/2023 – WOD

Strength
Choice A: Snatch – 1 EMOM x 12 @ 70%+ (work up to a heavy single)
Choice B (1): One Leg Deadlifts – 4×10 (each leg)
Choice B (2): DB Bent-over Rows – 4×10 (each arm – Heavy control eccentric)
—You will superset (B1&2) every 3:30 if you choose that option. If you’re doing (A), you may stay a little lighter and do 2 reps EMOM. If you need extra rest towards the end to hit a heavy single that’s fine

Conditioning
18 Min AMRAP w/ Partner
150m Backwards Sled Drag 150/100#
10 (2 Power Snatch + 4 OHS) – increasing by rd
6 Rope Climbs 18ft (RX+ = 15ft Legless)

WOD Notes: Goal is 3+ rds. Try to use a belt for the sled drag, since today’s WOD is all pulling. You should be able to alternate between slow jog/fast walk. PS = M: 135/145/155#, F: 95/100/105#. If you don’t have good OH mobility for OHS, you can front squat after the 2 snatches. 

Assistance
a) DB Lateral Raises – 4×10 (control eccentric)
b) L-Sit/Tuck (parallettes) – 20 Sec on / 40 Sec off x 8 sets

6/28/2023 – WOD

Strength
a) Clean – 10×1 @ 75-90%+ (work up to a heavy single)
b) DB Bench Press – 5×8 (slow eccentric – heavy)
—You will do one clean every 1:15, except for every 3rd set is the DB BP. So it’s 5 sets of: (Clean, Clean, 8 BP.). Squat is preferred.

Conditioning
For Time
30 Bar Facing Burpees
40/32 Cal Ski
50 Hang Power Cleans 155/105#
40/32 Cal Ski
30 Bar Facing Burpees

WOD Notes: Goal is 12-15 minutes. HPC = 55% (light to where you can string 10’s in the beginning & then quick 5’s towards the end). Burpees are supposed to be jumping over the bar, but if you can’t jump you may step over. Ski shouldn’t take more than 3 minutes ideally. 

Assistance
a) Glute Ham Raises – 4×10 (advanced = banded)
b) GHD Sit-ups – 5×10+20 Sec Hold (weighted) —-rest 1 min between

6/27/2023 – WOD

Strength
a) Shoulder Press – Work up to a heavy single quickly + 4×8 (3 sec eccentric) @ 65%
b) Face Pulls (pulley) – 4×10
c) Pallof Press – 3×12 (each side: anti rotation)
—18 Min Clock to get this work done. You may mix in (b), (c) as you work up to a heavy single on the shoulder press. No need to use a rack for the shoulder press, but that’s up to you.

Conditioning
For Time
1-8: Dball/Bag Over Shoulder 150/115#
10-80: Double Unders
*Complete 300ft Versaclimber at some point during WOD

WOD Notes: Goal is 11-14 minutes. Round 1 = 1 Dball + 10 DU. Round 2 = 2 Dball + 20 DU, etc… Sandbag/Ball should be a little heavier than you normally use if possible. Two athletes will start on the Versa climber to begin WOD. DU sub = 1/2 Dubs, 2x singles, or 20-30 sec of DU practice/rd. 

Assistance
a) Flagpole from Floor – 4×10 (Lay on back. Grab upright behind you. Lift legs up w/ back off the floor & lower slowly back down to start position)
b) DB Reverse Flies (face incline bench) – 4×15

6/26/2023 – WOD

Strength
a) Bulgarian Split Squats – 4×10 (each leg – build)
b) Straight Arm Lat Pulldown (pulley) – 4×10 (heavy)
c) Weighted Plank – 4×45-60 Sec (use a weight that will challenge you for that time frame)
—Superset a/b/c every 5 minutes. 

Conditioning
12 Min AMRAP Row For Calories
***Every 2 Min x 6 sets, starting at 0:00, do 15 Heavy Wall Balls 30/20# to 10/9.5ft

WOD Notes: Goal is to average 15-25 Cals every 2 minutes. You should be able to do the WB unbroken each round but try to use a heavier ball than normal if possible. Choose a target you can consistently hit for all 15 reps!

Assistance
a) Strict Pull-ups (normal grip) – 5×6-8 Reps (weighted = advanced)
b) Calf Raises (safety bar – heavy) – 4×12 (pause) –hold on to an upright on the rig to balance.