Author Archives: jordy

8/16/2025 – WOD

Conditioning
1 Mile Run or 4K Bike For Time
—At the 10:00 mark:
60 Snatches For Time (Partner Isabel) 155/105#
—At the 20 min mark:
Max Unbroken Walls (one attempt only) 30/20# to 10/9.5ft
—At the 25 min mark:
For Time w/ Partner
20 Laps Prowler Push
20 Tire Flips

WOD Notes: Goal is to finish under the 10 min cap for the run and have at least a few minutes rest. Shorten up the run if you can’t get at least 2 minutes rest. Snatch weight = 70% of power snatch (should be singles back and forth). You may clean n Jerk instead of snatch if you want. Shoot for 50+ Wall Balls in a row, so use a ball where you accomplish that. It’s 10 Laps & 10 Tire Flips each at the end.

8/14/2025 – WOD

Strength
a) Bulgarian Split Squats – 5×5 (each leg) ***Don’t sandbag the weight!!
b) DB Strict Press – 5×10
—Superset a/b every 3:30. Hold barbell in front rack for part (a)

Conditioning
12 Min AMRAP
9/8 Cal Ski
6 Deadlifts 295/195#
3 Wall Walks

WOD Notes: Goal is 6-8 rounds. Use around 60% of DL. Should be able to do 6 touch n go or 2 sets of 3 (not have to really rest before picking up the bar each round). WW sub = 1-2 reps or 8 shoulder taps/WW. Elevate feet on bench or box to make it more difficult.

Assistance
L-Sit/Tuck (pegboard) – 8×30 Sec (rest 90 Sec between)

8/13/2025 – WOD

Strength
a) Clean – 10×1 (start @ 70% & build to heavy single)
b) Strict Pull-ups – 5×8 (advanced = C2B or weighted)
—Every 3:30 do 2 sets of cleans + 1 set of pull-ups. You may squat or power the clean.

Conditioning
5 Rounds (interval)
6 Power Cleans 185/125#  (RX+ = 215/145#)
60 Double Unders
15/12 Cal Bike (sprint)
—Rest 90 Sec between rds

WOD Notes: Goal is to be under 2 minutes each round. Try to push the pace on the bike!! PC = 75% (should be relatively quick singles, but not feel light). DU sub = 100 Singles, 50 straddle plate jumps, or 120ft versa.

Assistance
a) GHD Sit-ups – 8×15 (weighted)  -rest 45 Sec between
b) DB Reverse Flies – 4×15

8/12/2025 – WOD

Strength
a) Bench Press (specialty bar – pause) – 5×2 @ 80%+, 2xME @ 65% (12+ reps)
b) GHR – 4×12 or Hamstring Sliders – 4×15 (advanced = banded)
—Superset a/b every 3:30. Use axle, multi-grip, yukon, or spider bar.

Conditioning
For Time
1-10 Reps: (Burpee + extra push-up) over the Rower
2-20 Cal Row
***100 Yards One Arm Farmers Carry to start & end the workout and after round 5.

WOD Notes: Goal is 13-17 minutes. You will count by 1’s each round on the burpees & count by 2’s on the rower. Total Volume is 55 burpees + 55 extra push-ups & 110 cals on the rower. Try to go heavy on the Farmer’s Carry. You may use straps if necessary. Left arm out to the far curb & right arm back. Try to jump over the rower (laterally), but if you don’t feel comfortable just step over.

Assistance
a) 30 Sec Russian Twists (weighted) + 30 Sec Hollow Rocks x 5 Sets
b) 8 DB Lateral Raises + 8 DB Front Raises – 4 Sets

8/11/2025 – WOD

Strength
a) Back Squat – 10/8/6/4/2 (start @ 70% & build – should be heavy for each set)
b) DB Pull-over (2 DB’s) – 5×10 (heavy)
—Superset a/b every 3:30. Reach back as far as mobility allows for part (b).

Conditioning
For Time
250m Sled Drag (Forward) 100/70#
30 T2B
25 Push Press 135/95#  (RX+ = 155/105#)
150m Sled Drag (Backward) 100/70#
25 Push Press 135/95#  (RX+ = 155/150#)
30 T2B
250m Sled Drag (Forward) 100/70#

WOD Notes: Goal is 14-18 minutes. T2B sub = T2R, weighted su/leg raises, v-ups. PP = 60% (should be able to do at least 5-8 reps at a time. 250m = fire hydrant and 150m = “Evoqua” sign.

Assistance
a) Weighted Plank – 45 Sec on / 45 Sec off x 8 Rounds
b) Face Pulls (pulley) – 4×10 (pause each rep)

8/9/2025 – WOD

Conditioning
10 RFT w/ Partner
24/20 Cal Ski
12 GI Janes
8 Squat Clean + Front Squat (increase after round 5)

WOD Notes: Goal is sub 35 minutes. The entire WOD is “you go, I go”. Pick a bar that is just above your reach if you can do a strict pull-up. RX: M = 185/215/ F = 125/145# (60/70%). 

8/7/2025 – WOD

Strength
a) Bulgarian Split Squats – 1×10, 1×8, 1×6, 2×4 each leg (heavy for each set)
b) DB Bent-over Rows – 5×10 each arm
—Superset a/b every 3:30. Hold barbell in front rack for part (a)

Conditioning
For Time
150 Double Unders  (Sub: 300ft Versa Climber)
4 Rope Climbs 15ft
75 Wall Balls 20/14# to 10/9ft  (RX+ = 30/20#)
4 Rope Climbs 15ft
150 Double Unders

WOD Notes: Goal is 10-14 minutes. RC sub = 5 strict up/downs (no ring rows b/c of the bent-over rows for strength). Try to use arms only instead of popping hips & squatting up. WB should be done in sets of 10 minimum with little rest.

Assistance
L-Sit/Tuck (pegboard) – 8×30 Sec (rest 90 Sec between)

8/6/2025 – WOD

Strength
a) 2 Position Clean – Floor + Hang x 10 Sets (start @ 70% & build to heavy set)
b) DB Strict Press – 5×10
—Every 3:30 do 2 sets of cleans + 1 set of strict press. Squat at least one rep for part (a).

Conditioning
4 Min AMRAP
15 Hang Power Clean 185/125#
20/16 Cal Row
Max Wall Walks
—Rest 1 minute
4 Min AMRAP
20/16 Cal Row
7 Wall Walks
Max Hang Power Cleans 185/125#
—Rest 1 minute
4 Min AMRAP
7 Wall Walks
15 Hang Power Cleans 185/125#
Max Cal Row

WOD Notes: Goal is to have 1:30-2 minutes at the end of each set to get max reps. WW sub = 4-5 WW or 8 Shoulder taps/WW. HPC = 65%. Should be able to do the 15 reps in 2 sets. Score = total reps.

Assistance
a) GHD Sit-ups – 10×12 (weighted)  -rest 30 Sec between
b) DB Reverse Flies – 4×15

8/5/2025 – WOD

Strength
a) Bench Press (specialty bar – pause) – 5×3 @ 80%+, 1xME @ 65% (12+ reps)
b) GHR – 4×12 or Hamstring Sliders – 4×15 (advanced = banded)
—Superset a/b every 3:30. Use axle, multi-grip, yukon, or spider bar.

Conditioning
15 Min AMRAP
250m Run
12 T2B
8 Deadlifts 275/185#

WOD Notes: Goal is 6+ rds. T2B sub = T2R, hanging knee raises, weighted sit-ups, or v-ups. DL = 55-57% (should be able to touch n go all of them or do them in 2 sets). Run sub = 650m bike.

Assistance
a) 45 Sec Russian Twists (weighted) + 45 Sec Hollow Rocks x 4 Sets
b) DB Lateral Raises – 5×12

8/4/2025 – WOD

Strength
a) Back Squat – 5×3 (3 Sec pause) @ 80%+, 1xME @ 65% (10+ reps)
b) DB Pull-over (1 DB) – 5×8 (heavy – 5 Sec eccentric)
—Superset a/b every 3:30. Reach back as far as mobility allows for part (b).

Conditioning “20 Min Cap”
4 RFT
25/20 Cal Bike
100 Yard Sandbag Bear Hug Carry 125/90#
12 One Arm Devil Press 70/50#

WOD Notes: Goal is to get under the 20 min cap. Carry should be unbroken (across the street to far curb & back). If you need to carry it on your shoulder use a heavier bag. Use a heavier DB than you normally use for (2) arm devil presses. You may let the monitor run, so you don’t have to reset it.

Assistance
a) Weighted Plank – 40 Sec on / 40 Sec off x 8 Rounds
b) Face Pulls (pulley) – 4×10 (pause each rep)