Author Archives: jordy

9/15/2022 – WOD

Strength “18 Min Clock”
a) Deadlift – Quick heavy single (90%) in less than 5 minutes
b) Single Leg RDL – 4×10 (each leg – elevate rear leg on bench)
c) Incline DB Bench Press – 5×10 (heavy)
—Part a should take less than 5 min then go right to supersetting b/c. Work with someone else to minimize cleanup time.

Conditioning
18 Min AMRAP w/ Partner
50/40 Cal Assault Bike
8 Wall Walks  (RX+ = 50ft HSW)
16 Dball/Bag over Shoulder 125/90# (RX+ = 150/100#)

WOD Notes: Goal is to get to the 5th rd of the bike. Once you finish the bike each round, Partner A will do the 4 WW & Partner B will do 8 Dball over the shoulder. You will then switch & do the other movement.

Assistance
a) Glute Ham Raises or Banded Leg Curls – 4×10
b) Barbell Skull Crushers – 4×10

9/14/2022 – WOD

Strength
a) Split Jerk – 5×3 (Pause bottom of dip + 2 Regular) @ 75-80%
b) Hollow Hold – 5×30-45 Sec
c) Shoulder Press – 3×10 (5 reps pause halfway + 5 regular)
—Superset a/b every 2:30 x 5 sets. Rest 1-2 min then go right into Part C. There will be an 18 min clock to get this all done once you begin.

Conditioning
12 Min AMRAP Ladder
1 Burpee (no Jump)
1 Hang Power Clean 165/105#  (RX+ = 185/125#)
2 Burpees 
2 Hang Power Cleans
3 Burpees   
3 Hang Power Cleans
 —-Continue pattern until 12 min is up
***Every 2 Min (not starting at 0:00), do: 8 C2B Pull-ups (RX+ = 4-7 MU)

WOD Notes: Goal is to get to the round of 10. You don’t have to jump for the burpees. HPC = 70%.

Assistance
a) One Arm High Pulls – 4×12 (each arm)
b) GHD Sit-ups – 10×10  —rest 20 sec between

9/13/2022 – WOD

Strength
a) Halting Snatch + Slow Pull Snatch + Full Snatch – 1 Set Every 2:30 x 5
b) Snatch Pulls – 3×5 @ 110% of your Snatch
—Do part a first, then right into part b. Focus on uppercutting bar with hips then pull as high as you can. You may do cleans instead if you want.

Conditioning
10 Min AMRAP
6 Power Snatches 155/105#
25/20 Cal Ski
9 Power Snatches 155/105#
25/20 Cal Ski
12 Power Snatches 155/105#
***Max Cal Ski in remaining time

WOD Notes: Goal is to have 2+ minutes at the end to ski for max cals. PS = 70% (should be quick singles, but not feel super light). Score = total cals

Assistance
a) Weighted Cable Crunches (pulley) – 4×12-15
b) Straight Arm Lat Pulldown – 4×10 (heavy)

9/12/2022 – WOD

Strength
a) Front Squats (1 1/4) – 5×5 @ 75% (across)
b) DB Bicep Curls – 4×12 (at same time – control eccentric)
—Superset a/b every 3 min. FS = Descend to below parallel, up to above parallel, back to below parallel & up.

Conditioning
6 RFT
15 Wall Balls 30/20# to 10/9.5ft
12 T2B
50 Double Unders

WOD Notes: Goal is 10-13 minutes. WB should be unbroken each round if possible or broken up once. T2B sub = T2R or weighted su/leg raises. DU sub = 25 DU or 50 lateral hops over a DB.

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) DB Skull Crushers – 4×12

9/10/2022 – WOD

Conditioning
3 RFT w/ Partner
50/40/30 Hang Clean n Jerks (m: 135/165/195#) (f: 95/105/125#)
4 (3 Wall Walks + 20 DB Bent-over rows)
400m Sled Drag 135/90#

WOD Notes: Goal is sub 35 minutes. Partner A will do the 3 WW while Partner B is doing the 10R+10L Bent-over rows. You both do the WW & Rows 2x each round. Don’t worry about flying through the Rows. Go heavy and try to stay strict with the movement. You should be able alternate between jogging & walking fast with the sled. 

9/8/2022 – WOD

Strength
a) Front Rack Lunges – 5×8 (build – last 2 sets should feel heavy)
b) DB Incline Bench Press – 5×8 (heavy)
c) Hollow Rocks – 5×30-45 sec
—Superset a/b/c every 4 minutes

Conditioning
18 Min AMRAP
20/16 Cal Row
10 DB Snatches (alternating) 90/60#
5 (3 Burpees + 1 Pull-over)

WOD Notes: Goal is 5+ rds. DB snatches should feel heavier than normal (about 10# more than usual weights). Pull-over sub = 2 T2B. 

Assistance
a) Straight Arm Pulldown (pulley) – 4×10
b) Hip Adduction (rower seat) – 3×10 each leg

9/7/2022 – WOD

Strength
a) Deadlift – 5×6 (no touch n go) @ 75%
b) DB Reverse Flies (incline bench) – 4×15 (light/controlled)
—Superset a/b every 3 minutes

Conditioning
1:30 Min AMRAP x 12 w/ Partner
6 Laps Bear Hug Carry 125/80#  (RX+ = 140+/100#)
8-10 C2B Pull-ups (RX+ = 4-6 Muscle-ups)
Max Cal Assault Bike

WOD Notes: You should be able to have 30+ Secs on the bike each round to sprint! Score is total cals between you & your partner. Do not reset the monitor. C2B sub = Chin over bar or banded PU (choose a band that’s difficult for 8-10). 1 Lap = 5 mats. 

Assistance
a) GHD Sit-ups – 4×25 (15 weighted + 10 unweighted)
b) One Arm High Pulls – 4×12 each arm (control eccentric)

9/6/2022 – WOD

Strength “15 Min Clock”
a) Thruster – 1×5 @ 70%, 1×3 @ 80%, 1×2 @ 85%, 3×1 @ 90%+
b) GHR or GHD Back Extensions or Hamstring Sliders – 4×12
—Superset a/b as needed. Work up to a 1 rep max thruster

Conditioning
10 Min AMRAP
10 Thrusters 95/65# 
10/9 Cal Ski
30 Lateral Hops Over Barbell

WOD Notes: Goal is 5+ rds. This is a WOD where you should be able to move the entire time. It’s only 10 minutes & the weight should feel light for you to where you can go unbroken on thrusters. Try to bound the hops if possible. If necessary you can setup a lower bar to jump over or just jump over a line.

Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) DB Lateral/Front Raises – 4×12

9/5/2022 – WOD

Conditioning
“For Time w/ Partner”
3 Rounds
250m Run
2 Rope Climbs 15ft (RX+ = 20ft)
10 Power Snatches 175/115#
2 Rounds
400m Run
4 Rope Climbs 15ft (RX+ = 20ft)
20 Power Snatches 155/105#
1 Round
800m Run
6 Rope Climbs 15ft (RX+ = 20ft)
40 Power Snatches 135/95#

WOD Notes: Goal is sub 30 minutes. RC sub = Climb 10-12ft, 2x up/downs or 2x heavy pulleys. PS = 80/70/60% of PS by rd. You should be doing singles until the last rd. Please load weights to where you’re protecting plates thanks!

9/3/2022 – WOD

Conditioning “35 Min Cap”
3 RFT w/ Partner
80/64 Cal Assault Bike (you must do 6-8 T2B while you rest)
8 (5 Strict Pull-ups + 5 Push-up + Burpee)
24/22/20 Squat Cleans (m: 155/175/205#) (f: 105/115/135#)

WOD Notes: Goal is sub 35 min. For the Bike you must switch every 10/8 cals. So each person will do 4 sets (10/8 cals + 6-8 T2B). T2B sub = weighted sit-ups or hollow rocks. Use a band for strict pull-ups if you can’t do an unassisted one. Partner A will work on pull-ups while partner B does the push-up + Burpee. Cleans should be 55/60/70% of your max.