Author Archives: jordy

6/17/2025 – WOD

Strength
a) Push Press – 5×3 (pause at the bottom of each dip) @ 85%+ 1xME @ 70% (8+ reps)
b) GHD Back Extensions – 5×8 (advanced = weighted)
—Superset a/b every 3:30.

Conditioning
5 RFT
20/16 Cal Row
5 Wall Walks
8 Power Cleans 165/110#   (RX+ = 185/125#)

WOD Notes: Goal is 13-17 minutes. WW sub = 8 shoulder tap/WW (elevate feet on bench/box to make it more difficult). PC = 65% (quick singles). 

Assistance
a) 60 Sec Russian Twists (weighted) + 60 Sec Hollow Rocks x 3 sets
b) DB Z-Press – 5×10 (heavy)

6/16/2025 – WOD

Strength
a) Box Squats – 5×4 @ 80%+ (heavier than last WK)
b) DB Bent-over Rows (one arm) – 4×12 (each arm)
—Superset a/b every 4 min. Set up a 12″ box or a bench (stack mats in front) that is just below parallel. Sit back & down to box, pause, (don’t rock back) then explode up. You don’t need lifters. Stance can bet slightly wider as well.

Conditioning “20 Min Cap”
4 RFT
250m Sled Drag 70/45#
20 T2B  (RX+ = 25)
12 Devil Press 50/35# DB’s

WOD Notes: Goal is to get under the 20 min cap which won’t be easy. Sled should be light to where you can run majority of it! If class is large, partner up with someone and double the sled weight. T2B sub = T2R, v-ups, or hanging knee raises.

Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 10 Rounds
b) DB Reverse Flies – 4×18

6/14/2025 – WOD

Conditioning
8 RFT w/ Partner
80 Double Unders
20 C2B Pull-ups  (RX+ = 10 Bar MU)
12 Clusters (increase after round 4)
***Complete 800ft versaclimber at some point during the WOD

WOD Notes: Goal is sub 30 minutes. DU sub = 2x singles, same # of plate jumps, or jumping jacks. C2B PU sub = chin over bar or banded pu. Bikes are being serviced today so those are off limits. Cluster weight: M = 155/185#, W = 105/125#.

6/12/2025 – WOD

Strength
a) Hip Snatch – 3×5 @ 50-55% (One set every 2 min)
b) Hang Snatch – 4×3 @ 60-65% (One set every 90 Sec)
c) Snatch (floor) – 5×1 @ 70%+ (One set every 90 Sec)
—If you need more rest as the weight gets heavier that’s fine. Try to work up to a heavy set for each position or you can stay lighter and work on technique. Receive in a squat if you have the mobility for some of the reps.

Conditioning
12 Min AMRAP
4-8-12-16-20-24…Cal Bike
2-4-6-8-10-12…Hang Power Clean 185/125# (65-70%)
***1 Rope Climb 20ft to start each round.

WOD Notes: Goal is to get to the round of 1/24/12. HPC should be challenging to go unbroken through round of 8 to 10 then you should have to definitely break up the round of 12. RC sub = 10 RR or 2 up/downs. 

Assistance
a) L-Sit/Tuck (pegboard) – 6×30 Sec (rest 90 Sec between)
b) DB Lateral Raises – 5×12

6/11/2025 – WOD

Strength
a) Banded RDL – 5×6 @ 65-70% (use straps – little heavier than last wk)
b) DB Bench Press – 5×8 (heavy)
—Superset a/b every 4 minutes. Men use: purple or green, Women use: purple. Focus on bringing hips through fast to stand up each rep! Maintain good positioning with a neutral spine!

Conditioning
4 Min AMRAP x 4 Rounds
Run 400m
100 Yard One Arm Farmers Carry (heavy – 30% of DL)
Max Burpees to target (in remaining time)
—rest 1 minute between rounds

WOD Notes: Goal is to have a minute to accumulate as many burpees. Keep a running total for your score. The FC is to the far curb across street w/ left arm & right arm on the way back. You may use KB/DB or the Farmer’s handles (no straps). Please be careful that you don’t drop the DB’s on the concrete, since it can damage them. Larger classes may switch the order of the run & FC if you need to share the Farmer’s handles. Run sub = 250ft versaclimber (bikes are being programmed Thurs, so you’ll be biking 2 days in a row if you decide to somehow fix the broken bikes tomorrow).

Assistance
a) GHD Sit-ups – 10×12  -rest 30 Sec between
b) DB Pull-over (1 DB) – 4×12 (heavy)

6/10/2025 – WOD

Strength
a) Push Press – 5×4 (pause at the bottom of each dip) @ 80%+
b) GHD Back Extensions – 4×12 (advanced = weighted)
—Superset a/b every 3:30.

Conditioning
10 RFT
12/10 Cal Row
8 T2B
4 Dball Over Shoulder 150/115#

WOD Notes: Goal is 15-19 minutes. Reset monitors after each round. T2B sub = T2R, hanging knee raises, or v-ups. Dball/bag should be heavy!

Assistance
a) 45 Sec Russian Twists (weighted) + 45 Sec Hollow Rocks x 4 sets
b) DB Z-Press – 5×10 (heavy)

6/9/2025 – WOD

Strength
a) Box Squats – 5×5 @ 75-80% (heavier than last WK)
b) DB Bent-over Rows (one arm) – 5×8 (each arm)
—Superset a/b every 4 min. Set up a 12″ box or a bench (stack mats in front) that is just below parallel. Sit back & down to box, pause, (don’t rock back) then explode up. You don’t need lifters. Stance can bet slightly wider as well.

Conditioning
5 RFT
20/16 Cal Ski
20 Lunging Wall Balls 20/14#  (RX+ = 30/20#)
12 DB Hang Cleans 60/40#

WOD Notes: Goal is 14-18 minutes. You must alternate which leg you lunge with each rep & make sure to do reverse lunges. DB’s should be challenging for 12 reps/Rd. 

Assistance
a) Weighted Plank – 60 Sec on / 60 Sec off x 5 Rounds
b) DB Reverse Flies – 4×15

6/7/2025 – WOD

Conditioning
3 RFT w/ Partner
400m Sled Drag 135/90#
4 (8 GI Janes + 50 Double Unders)
8 (2 Squat Cleans + 4 Front Squats) – increase by round

WOD Notes: Goal is sub 35 minutes. Try to alternate between jogging & walking fast for the sled drag. It should take around 3-4 minutes. M: 165/185/205#, F: 110/125/135#. You should be about 55/60/65% of your FS by round. Partner A will GI Jane while Partner B jumps rope, then you will switch. DU sub = 75 singles, 50 jumping jacks, or 100ft versa.

6/5/2025 – WOD

Strength
a) Hang Snatch – 3×5, 3×3, 3×1 (build to a heavy set of 5, 3, 1)
b) Reverse FR Lunges – 5×10 (build to a heavy set of 10)
c) Lat Pulldown (neutral grip) – 5×10 (heavy)
—Your choice between (a) alone or super set (b) and (c) every 4 minutes. You can alternate the lunges as well. Do one set every 2 minutes for part (a) & take extra time as needed.

Conditioning
5 RFT
21/17 Cal Row
15 T2B
9 Push Jerks 165/110#

WOD Notes: Goal is 12-16 minutes. T2B sub = T2R, hanging knee raises, or V-ups. PJ = 60% (should be able to go unbroken each round and not even have to rest too much before picking bar up after T2B). The bikes are broken again today btw…

Assistance
a) L-Sit/Tuck (pegboard) – 8×20 Sec (rest 60 Sec between)
b) DB Lateral Raises – 5×10

6/4/2025 – WOD

Strength
a) Banded RDL – 5×8 @ 65-70% (use straps)
b) DB Bench Press – 5×10 (heavy)
—Superset a/b every 4 minutes. Men use: purple or green, Women use: purple. Focus on bringing hips through fast to stand up each rep! Maintain good positioning with a neutral spine!

Conditioning
4 RFT
100 Yard BearHug Sandbag Carry 150/115#
6 Wall Walks  (RX+ = 8)
Run 400m
—Rest 1:30 between rounds

WOD Notes: Goal is sub 3 min/round. Bearhug Carry is to the far curb across the street and back (go heavy). Record score as total time including 4:30 of total rest time. Do not hold back on the runs, try to push the pace, since you have built in rest. The bikes are broken today, so you’re not allowed to use them, however if you want to Versa Climb 250ft (w/ Dr. Note) that’s fine. 

Assistance
a) GHD Sit-ups – 8×15  -rest 45 Sec between
b) DB Pull-over (2 DB’s) – 5×10 (heavy)