Author Archives: jordy

11/28/2022 – WOD

Strength
a) Back Squat – 6/5/4/3/2 (Pause each rep for 3 secs), 1×8-12 @ 70%
b) One Arm High Pulls – 4×10 (each arm)
—Superset a/b every 3 minutes. Start @ 70% for the set of 6 & increase each set. 

Conditioning
For Time
400m Sled Drag 45/35#
20 (Devil Press + DB Thruster) 40/25#
5 Rope Climbs 15ft
250m Sled Drag 90/60#
5 Rope Climbs 15ft
20 (Devil Press + DB Thruster) 40/25#
400m Sled Drag 45/35#

WOD Notes: Goal is 17-21 minutes. First/Last sled drag should feel very light to where you can run the whole time, so load the sled to a weight that is doable. DB’s should feel very light as well to where you can move them without resting too much! RC sub = 30 RR, 10 heavy pulleys, 30 heavy lat pulldowns/strict pull-ups.

Assistance
a) Weighted Plank – 5 Sets: 1 min on /  min off
b) November Pull-up Challenge – 6×5 (3 sec negative on each rep)

11/26/2022 – WOD

Conditioning (40 Min cap)
400/320 Cal Ski For Time w/ Partner or Max Cals
***Every 8 Min x 4 Sets starting at 0:00 do:
50/40/30/20 Hang Squat Cleans 
50/40/30/20 T2B

WOD Notes: Goal is to finish under 40 min cap. You will have much less time on the ski the first 2 rounds since it’s more reps. HSC: M = 115/135/155/185#, F = 75/95/105/125#. First barbell should feel super light to where you can do 10 in a row no problem. 

November Pull-up Challenge
Accumulate 50 Reps (normal grip) in the least amount of sets

11/23/2022 – WOD

Strength
2 CnJ Every 90 Sec x 10 Sets @ 70-85%
—1st rep = power cnj. 2nd rep = full cnj.

Conditioning
5 RFT w/ Partner – “Assault DT”
30/24 Cal Assault Bike
24 Deadlifts (increasing weight)
18 Hang Power Clean
12 Push Jerks

WOD Notes: Goal is 15-19 min. M = 155/165/175/185/195#, F = 105/110/115/125/130#. You may break up the reps as needed. Try to push the bike each rd. 

Assistance
a) November Pull-up Challenge – 6×5 (close-grip) Pause at halfway up, at top, & halfway down for a sec each.
b) Lateral/Front DB Raises – 3×12 each

Rage Beer Mile
—Black Friday at 4pm. Bring your own beverage of choice! Sign-up on the class sign-up sheet if you’re coming!

11/22/2022 – WOD

Strength
a) Bench Press (multi-grip, Yukon, camber) – 5×2 @ 80%, 2xME (8-10 reps @ 70%)
b) GHD Back Extensions (4×8) or Good AM’s (4×6)
—Superset a/b every 3 min. Heavier than last wk for both a/b. Use weight for the GHD & pause each rep. Keep back neutral for the Good mornings & stay light to keep form if necessary.

Conditioning
5 RFT
10 GI Janes
20 Banded Russian Swings 70/53# (black/red band)
12 Laps Shuttle Run

WOD Notes: Goal is 15-19 minutes. Choose a bar above your reach if you can do a strict pu. For the (B) Russian Swings, loop a band around an upright, step inside so that the band goes around your waist & walk away from where it’s anchored to create tension/resistance. Focus on driving hips through the band & squeeze butt to finish reps. 1 Lap = 6 mats (you don’t have to touch hand to the floor).

Assistance
a) Barbell Skull Crushers – 4×10 (slow tempo)
b) Banded Hollow Rocks – 8 Sets: 30 Sec on / 30 Sec off

Rage Beer Mile
—Black Friday at 4pm. Bring your own beverage of choice! Sign-up on the class sign-up sheet if you’re coming!

11/21/2022 – WOD

Strength
a) Back Squat – 5×3 (Pause each rep for 5 Secs) @ 75%+, 1×8-12 @ 70%
b) One Arm High Pulls – 4×12 (each arm)
—Superset a/b every 3 minutes. 

Conditioning
14 Min AMRAP
2/1 Cal Ski
2 Back Rack Step-ups to 20″ 135/95#
30 Double Unders
4/3 Cal Ski
4 Back Rack Step-ups to 20″ 135/95#
30 Double Unders
6/5 Cal Ski
6 Back Rack Step-ups to 20″ 135/95#
30 Double Unders
***Continue pattern for the remaining 14 minutes

WOD Notes: Goal is to get to the round of 18/18/30. Step-ups should be unbroken the entire WOD, but get difficult after the round of 10. DU sub = 30 lateral hops over line/20 over bar or 60ft versa climber (wouldn’t recommend bc of step-ups). 

Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off (heavier than last wk)
b) November Pull-up Challenge – 5 Reps EMOM x 10 Sets (normal grip)

11/19/2022 – WOD

Conditioning
3 RFT w/ Partner
8 (3 Power Snatches + 4 Push Jerks + 6 Front Rack Lunges) 
6 (30 Mountain Climbers + 1 Rope Climb 20ft)
80/65 Cal Assault Bike

WOD Notes: Goal is sub 35 minutes. M = 135/155/175#, F = 95/105/115#. Partner A will do 30 mt climbers while partner B rope climbs & then you will switch. Mt Climber standard = You will have a 2.5# plate in front of each hand that you must bring feet up to each rep. You will both do the mt climbers & RC 3 times each/rd. RC sub = 2x up/downs or heavy pulleys or 8 RR/RC. 

November Pull-up Challenge
6×5 – Pause at the top & halfway down

11/17/2022 – WOD

Strength
a) RDL – 5×5 @ 70%+
b) Hip Thrust – 4×10 (pause each rep)
c) DB Shoulder Press – 5×8 (control eccentric)
—Superset a/b back to back with minimal rest, then do (c) after resting 45-60 sec. You may have to strip a little bit of weight for the Hip thrust each set, so try to do that quickly with a partner. Do 1 set of a/b/c every 4 minutes. 

Conditioning
Every 4 Min x 4 Sets
6 Laps One Arm Farmers Carry (heavy)
5 Wall Walks
25/20 Cal Row

WOD Notes: Goal is to have at least 1 minute of rest each round. This more of an active recovery WOD, so you can determine how much you want to push the row. 1 Lap = 6 mats. You will do 3 laps with (R) arm & 3 laps with (L) arm. You may use straps if you have them. Try to go heavy on these & make them challenging! WW sub = 3-4 reps or 10 Shoulder taps/WW. 

Assistance
a) DB Incline Bicep Curls – 4×12 (at same time)
b) November Pull-up Challenge – 9×5 (wide grip)

Black Friday Beer Mile – Who is in?! Time is TBD!

11/16/2022 – WOD

Strength
a) Hang Pwr Cl + Pwr Cl + Hang Sq Cl + Sq Clean – 5 Sets @ 65-85%
b) DB Lateral Raises – 4×12 (pause each rep at top)
—Superset a/b every 3 minutes. Work up to a heavy complex. You may take extra time if needed for the last set.

Conditioning
5 RFT
10 Thrusters 95/65#  (RX+ = 115/75#)
10 Pull-ups (RX+ = 10 C2B or 4-6 Bar MU)
10 Lap Shuttle Run

WOD Notes: Goal is 8-12 minutes. This is a shorter Time Domain, so try to choose weights that allow you to move fast! Thrusters should feel relatively light to where you can go unbroken. Same goes with the pull-ups! 1 Lap = 6 mats for the shuttle run. You must touch one hand over the line each lap.  

Assistance
a) 30 Sec Russian Twists (weighted arm straight) + 15 Weighted Sit-ups: 5 Sets
b) One Arm High Pulls – 4×12 each arm
—No Strict Pull-up challenge since there’s pull-ups in the WOD

Black Friday Beer Mile – Who is in?! Time is TBD!

11/15/2022 – WOD

Strength
a) Bench Press (multi-grip, Yukon, camber) – 5×3 @ 80%, 2xME (8-10 reps @ 70%)
b) GHD Back Extensions (4×12) or Good AM’s (4×10)
—Superset a/b every 3:30. Use weight for the GHD & pause each rep. Keep back neutral for the Good mornings & stay light to keep form if necessary.

Conditioning
For Time
100 Double Unders
30 Dball/bag over Shoulder 125/90#
100 Double Unders
50 T2B or 50 GHD SU
100 Double Unders
70/60 Cal Ski

WOD Notes: Goal is 14-17 min. DU sub = 200ft versa, 100 lateral line hops (70 over barbell). T2B sub = Weighted LR/SU. 

Assistance
a) Tricep Pushdowns (pulley) – 4×12
b) November Strict Pull-up Challenge – 7×6 (Close Grip)

11/14/2022 – WOD

Strength
a) Back Squat – 5×5 (1 Pin, 1 Pause, 1 Tempo, 2 Regular) @ 70-75%
b) Face Pulls (pulley) – 4×10
—Superset a/b every 3 minutes. You’ll need to partner with someone that’s similar in height in order to setup properly for the pin squat (slightly below parallel is ideal).

Conditioning
4 RFT w/ Partner
50/40 Cal Assault Bike
40 Hang DB Snatches 60/40#  (RX+ = 70/50#)
30 Burpees (no jump)

WOD Notes: Goal is 15-19 min. You will alternate “you go, I go” on the bike. Once you finish the bike, you will both work at the same time as partner A does Hang DB Snatches while partner B works on the burpees. You will then switch. Each athlete will do 20 HDS / 15 Burpees per round.

Assistance
a) Weighted Plank – 8 Sets: 45 Sec on / 45 Sec off
b) November Pull-up Challenge – 5 Reps EMOM x 9 Sets (normal grip)