Author Archives: jordy

8/11/2022 – WOD

Strength
a) Deadlift (3″ deficit) – 5×3 @ 80%+, 1xME (10-12) @ 75% 
b) DB Incline Bench Press – 5×8 (heavier than last wk)
—Superset a/b every 3:30. Stand on a red/blue comp plate for DL.

Conditioning
Every 4 Min x 5 Sets
5 Wall Walks  (RX+ = 60ft HSW)
10 FR Lunges (increase rds 3 & 5)
20/16 Cal Ski  (RX+ = 25/20)

WOD Notes: Goal is to have 1+ min rest/rd. The point of this WOD is to get some heavy lunges in towards the end of the workout with an elevated HR & tax the shoulders with the WW/Ski. Ski the RX+ Cals if you want more of a challenge. M: 165/195/225#. F: 105/125/145#. You will only do heavy weight the 5th rd.

Assistance
a) DB Lateral Raises – 4×10 (2 sec eccentric + pause at top)
b) Glute Ham Raises – 4×10 or 4×5 Lower from the top slowly

8/10/2022 – WOD

Strength
Clean + Hang Clean + Jerk – 5 Sets @ 80-90%
—1 set every 1:45. Take extra rest if needed as bar gets heavier.

Conditioning
10 RFT
3 Clean n Jerk 185/125#
10/8 Cal Assault Bike

WOD Notes: Goal is 10-14 minutes. CnJ = about 60% (quick singles – take about 15-20 sec max). You may keep a running total of cals so you don’t have to worry about counting rounds. Try to get in the assistance work after the WOD as always if you have time.

Assistance
a) BB Bent-over Rows – 4×12
b) DB Reverse Flies (lay on bench face down) – 4×15 (control the descent)
c) GHD Sit-ups – 4×20 (advanced: 4×25) —rest 90 sec at most between sets

8/9/2022 – WOD

Strength
a) Bench Press – 5×3 @ 77-82% + 1 ME @ 70% (10-12 reps)
b) Farmers Carry (2 arms) – 3×80 yards (heavy!)
—Superset every 3:30. 1 Pause just above chest + 2 Pause on chest. Use Hex/trap bars & straps if necessary for FC. FC = to where the parking lot meets the road & back.

Conditioning
3 RFT
12 (Burpee + Devil Clean) 70/50#
24 T2B
30 Box Jump Overs 24/20″

WOD Notes: Goal is 15-18 min. DC = 2 burpees + swing DB’s to the shoulders. DB’s should be much heavier than you normally use for Devil presses (you don’t have to jump the burpee). T2B sub = T2R or weighted SU/LR. You don’t have to stand on top of the box for the jump overs. 

Assistance
a) Barbell Skull Crushers – 5×8 (heavy)
b) Banded Hollow Rocks – 5 Sets Max Effort For Time

8/8/2022 – WOD

Strength
a) Back Squat (wk 5)  – 5×3 (1 sec pause) @ 82%+ 1xME @ 75% (8-12 reps)
b) Strict Pull-ups (supinated) – 5×8 (Advanced = C2B)
—Superset a/b every 3:30. Use band to get all the reps in if you can’t w/o one.

Conditioning
For Time
21 Thrusters 95/65#
3 Rope Climbs 18ft+ 
250m Run
15 Thrusters 115/75# 
2 Rope Climbs 18ft+ 
400m Run
9 Thrusters 165/105#
1 Rope Climb 18ft+ 
800m Run

WOD Notes: Goal is 12-16 min. Goal is for thrusters to feel challenging for 1-2 sets each rd. RC sub = climb 12-15ft, 2x up/downs or heavy pulleys, 20/15/10 RR by rd. Run sub = 200/300/400ft versa.

Assistance
a) Weighted Plank – 8 Sets: 45 Sec on / 45 Sec off
b) Barbell Upright Row – 4×10

8/6/2022 – WOD

Conditioning
35 Min AMRAP (Teams of 3)
90/70 Cal Ski
60 T2B
30 Power Snatches 165/105#

WOD Notes: Only 1 person can work at a time so that means you should be sprinting the ski erg 100% or else this WOD will be super easy if that’s what you want. Goal is 3-4 rounds

8/4/2022 – WOD

Strength
a) Deadlift (3″ deficit) – 5×4 @ 77-80% (heavier than last wk)
b) DB Incline Bench Press – 5×8
—Superset a/b every 3:30. Stand on a red/blue comp plate for DL.

Conditioning
For Time
Buy In: 50 Wall Balls 20/14# to 10ft
3 Rounds
25/20 Cal Assault Bike
5 Wall Walks  (RX+ = 60ft HSW)
Buy Out: 50 Wall Balls 20/14# to 10ft

WOD Notes: Goal is 13-16 minutes. WB should feel light to where you can get 50 reps done in 2 min or less the first rd & 3 min the 2nd rd. WW sub = 50 shoulder taps or 3-4 WW.

Assistance
a) DB Lateral Raises – 4×8 (3 sec eccentric + pause at top)
b) Glute Ham Raises – 4×12 or 4×6 Lower from the top slowly

8/3/2022 – WOD

Strength
2 Cleans + 1 Jerk – 6 Sets @ 75-80% (heavier than last wk)
—One Set every 1:30. Try to squat at least one of the cleans.

Conditioning
6 RFT
5 Power Cleans (M: 185/215#) (F: 125/145#)
10 C2B (RX+ = 4-6 Muscle-ups)
150m Sled Drag (run!) 70/35#

WOD Notes: Goal is 17-21 min. You need to pick a weight that you can run with the sled the entire time so go lighter than RX if you have to!! C2B sub = chin over bar or banded pu. You should wear a belt for the sled drag as well.

Assistance
a) BB Bent-over Rows (supinated) – 4×10
b) DB Reverse Flies (lay on bench face down) – 4×15 (control the descent)

8/2/2022 – WOD

Strength
a) Bench Press – 5×4 @ 77-82% + 1 ME @ 70% (10-12 reps)
b) One Arm Farmers Carry – 3×40 yard (each arm – heavier than last wk!)
—Superset a/b every 3:30. 2 Pause just above chest + 2 Pause on chest).

Conditioning
14 Min Clock – For Time
30 One Arm Devil Press 50/35#
150 Double Unders
24 One Arm Devil Press 60/40#
100 Double Unders
18 One Arm Devil Press 70/50#
75 Double Unders
***Max Cal Assault Bike in remaining time

WOD Notes: Goal is to have 2+ minutes on the bike at the end. Score = time & total cals. DU sub = 200/150/125 singles by round or 2x versa ft or 1/2 DU. 

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

8/1/2022 – WOD

Strength
a) Back Squat (wk 4)  – 5×4 (1 sec pause) @ 80%+
b) Strict Pull-ups (wide-grip) – 5×8 (Advanced = C2B)
—Superset a/b every 3:30. Use band to get all the reps in if you can’t w/o one.

Conditioning
5 RFT
10 Shoulder to OH (5 Press + 5 PP) 135/95#
10 FR Box Step-ups (20″) 135/95#
20/16 Cal Row

WOD Notes: Goal is 12-15 min. The reason for 5 strict shoulder presses is to give the quads a little break going into the step-ups each rd & also try to force you to use the same weight for the step-ups as well. You may use a different weight for step-ups or a lower box. Try to go unbroken on both movements. 

Assistance
a) Weighted Plank – 5 Sets: 1 Min on / 1 Min off
b) One Arm High Pulls – 4×12 each arm (control eccentric)

7/30/2022 – WOD

Conditioning “35 min cap”
3 RFT w/ Partner
80/65 Cal Assault Bike
8 (6 Burpees over Bar + 1 Rope Climb 18ft)
12 (1 Power Snatch + 1 Hang Power Snatch + 4 OHS) 

WOD Notes: Goal is to get under 35 min cap. You can split up the work as needed. Partner A will do the burpees while Partner B does the rope climb. M = 135/155/175, F = 95/105/115.