Author Archives: jordy

6/2/2022 – WOD

Strength (15 Min Clock)
Overhead Squat or Back Squat 
—Work up to a heavy single + 1 ME @ 75% (8-12 reps)

Conditioning
20 Min AMRAP w/ Partner
50/40 Cal Ski
4 (8 Thrusters + 8 FR Lunges) 135/95#
200 Double Unders

WOD Notes: Goal is 3 rds (will be challenging). You may work at the same time for the jump rope. You must do the BB complex unbroken (16 reps in a row). DU sub = 1/2 DU, 300 singles, or 400ft versa.

Assistance
a) GHD Sit-ups or Weighted SU – 10×10 (rest 20 sec between)
b) DB Lateral/Front Raises – 3×15 each

6/1/2022 – WOD

Strength
Hang Snatch – 2 EMOM x 5, 1 EMOM x 5 @ 70%+
—Work up to a heavy single. You may choose low or hi hang. 

Conditioning
10 RFT w/ Partner
8 Heavy DB Snatches 90/60#
10 T2B  (RX+ = 12)
12/10 Cal Assault Bike  (RX+ = 15/12)

WOD Notes: Goal is Sub 2 min/rd. You don’t have to alternate the snatches. You should be doing RX+ if you’re proficient at T2B or the bike. Partner A does one full rd while Partner B rests. T2B sub = T2R, knee raises, weighted SU/LR.  

Assistance
a) Barbell Bent-over Rows (supinated grip) – 4×12
b) L-Sit Tap-overs (parallettes) – 5×20

5/31/2022 – WOD

Strength – “Your Choice” – 15 Min Clock
Bench Press, Deadlift, Hang Power Clean, Press, or Jerk
—Choose 1 & work up to a heavy single + 2 ME sets @ 70% (8-12 reps)

Conditioning
Partner “DT” – 5 Rounds
24 Deadlifts 
18 Hang Power Cleans
12 Push Jerks
***Add weight each rd
M = 155/165/175/185/195#
F = 95/105/115/125/135#

WOD Notes: Goal is 9-14 minutes. You must do the same amount of reps/work, but can break it up anyway you’d like. Round 1 should feel light & Round 5 should feel really challenging. Jerks should be unbroken every rd. 

Assistance
a) DB Z-Press – 4×10
b 30 Sec Russian Twists + 30 Sec Hollow Rocks – 4 Sets

5/30/2022 – WOD

Conditioning
“Murph” – For Time
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
***Advanced: Wear a 20/14# Weight Vest

WOD Notes: You may partition the reps as needed. Goal is to finish under 60 minutes. Class times are 7am & 8:15am. You will have to warm-up on your own, so please try to arrive at least 15 minutes before your class time. 

Reminder
10 Year Anniversary Shirt/Tank samples are in. Please sign-up by Monday June 6th. Cost is $25 for each 

5/28/2022 – WOD

Conditioning “35 min clock”
3 RFT w/ Partner
100/80 Cal Row
8 (1 Rope Climb 15ft + 2 Wall Walks (RX+ =  20ft & 36ft HSW)
30 Clean n Jerk (m: 185/225/max) (f: 125/145/max)

WOD Notes: Goal is to have 7-10 min to work up to a heavy single CnJ at the end. RC sub = climb 12ft or 2x up/downs or pulleys or 8 RR. WW sub = climb as close to wall or walk around plyo box once in plank position. Partner climbs rope while partner B wall walks. CnJ = 65/75% by rd. 

Announcements
1) 10 Year Anniversary Shirt/Tank samples are in. Please sign-up by Monday June 6th. Cost is $25 for each. 
2) Monday May 30th is the Hero Workout “Murph”. We will run 2 heats (7am & 8:30am). Please arrive at least 15 minutes before your heat time to warm-up on your own. If you have any questions, please reach out.

Murph – For Time
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
*Wear a 20/14# Weighted Vest for RX+

5/26/2022 – WOD

Strength
Snatch – 1 EMOM x 12 Sets
—Start @ 65% & work up to a heavy single

Conditioning
2 RFT
400m (125m Sled Drag + 150m FC + 125m Sled Drag) 45/30# DB’s
30 (2) Arm DB Snatches 40/25#
30 Burpees (hands on DB)

WOD Notes: Goal is 14-18 min. Wear a belt for the sled drag and try to run with it. You should also be able to walk very fast with DB’s for farmers carry or jog. DB Snatches should be done in about 3 sets.

Assistance
a) Barbell Bent-over Rows (supinated grip) – 4×10
b) L-Sit Tap-overs (parallettes) – 5×20

5/25/2022 – WOD

Strength
a) 1 Push Press + `1 Push Jerk – 6 Sets @ 90%+ of PP
b) Banded Hamstring Curl Sliders – 3×15
—Superset a/b as needed & go for a PP PR. Do part B! It’s only 3 sets! You should feel a burn by rep 15!

Conditioning
5 Rounds (interval)
10/8 Cal Assault Bike
12 T2B
6 Thrusters 155/105#  (RX+ = 175/115#)
10/8 Cal Assault Bike
—Rest 90 Sec Between Rounds

WOD Notes: Goal is 1:30/1:45 max per round. First bike should be about 90% effort & 2nd bike 95%+ effort! Thrusters should feel heavy for 6 Reps! T2B sub = T2R, or weighted su/leg raises.

Assistance
a) GHD Sit-ups or Weighted SU – 10×10 (rest 20 sec between)
b) DB Lateral/Front Raises – 3×15 each

5/24/2022 – WOD

Strength
a) RDL – 10-8-6-4-2 (each set should be challenging)
b) Dips (ring/bar) – 5×8 
—Superset a/b every 3 minutes. First rep starts from top of DL

Conditioning
For Time
42/35 Cal Ski
21 Hang Power Clean 155/105#
50 Double Unders
30/25 Cal Ski
15 Hang Power Clean 185/125#
100 Double Unders
18/15 Cal Ski
9 Hang Power Clean 215/145#
150 Double Unders

WOD Notes: Goal is 14-17 minutes. DU sub = 1/2 the amount, 75/125/175 singles, or 2x the feet on Versa. HPC = 55/65/75% by rd (should be done in 2-3 sets each round). 

Assistance
a) DB Reverse Flies – 4×15
b) 30 Sec Russian Twists (heavy) + 30 Sec Flutter Kicks – 4 Sets

5/23/2022 – WOD

Strength
a) 1 Front Squat + 1 Back Squat – 6 Sets @ 85-95%+ of FS/BS
b) DB Pull-over – 5×8 (reach as far down/back as you can)
—Superset a/b as needed. After 1 FS, rack it & add more weight to the BS. Both reps should feel challenging for each squat. Work up to a heavy FS max.

Conditioning
For Time – “Murph Prep Mixed with Isabel”
800m Run
5 Rounds of “Cindy”
30 Power Snatches 135/95#
5 Rounds of “Cindy”
800m Run

WOD Notes: “Cindy” = 5 Pull-ups + 10 Push-ups + 15 Air Squats. Goal is sub 20 minutes. You may scale the run to 600m if you can’t run an 800m in under 3:30 or C2 bike 1600m. You should be able to do quick singles on the PS or touch n go a few reps together (65% of PS). 

Assistance
a) Weighted Plank – 5 Sets: 1 min on / 1 min off
b) One Arm High Pulls – 4×10 each arm (2 sec eccentric)

5/21/2022 – WOD

Conditioning
Every 10 Min x 4 Sets w/ Partner
50/40 Cal Assault Bike
30 Double Dutch Burpees  (RX+ = 40)
4 Rope Climbs 20ft 
10 (Power Clean + Hang Pwr Clean + Front Squat + Thruster) Increase by rd

WOD Notes: Goal is to have 2+ minutes each rd for rest & finish the 4th rd under 40 minutes. It will get harder to get under 10 min cap each rd. You can split up the work anyway you need to. Burpees are the only movement where you work at same time. RC sub = Climb 12-15ft, 2x up/downs, 8 ring row/rc, or 6 strict pu/rc. Try to avg 1 complex/20 sec even when fatigued. RX Weights: M: 135/155/175/195#, F: 95/105/115/125#.