Author Archives: jordy

1/30/2020 – WOD

By WOD

Strength
Snatch – 3 Reps EMOM for 10 Minutes (30 reps total) @ 75%
—Use same weight for all 30 reps. Squat is preferred if you have mobility

Conditioning
12 Min AMRAP
8 Deadlifts 295/195#
2 (3 Strict Pull-ups + 3 Bar MU)
60 Double Unders

WOD Notes: Goal is 4+ rds. DL = 60%. PU bar sub = 2x (3 Strict Pu + 5 Ring Rows). DU sub = 30 DU or 120 singles.

Assistance
a) L-Sit/Tuck (pegboard) – Accumulate 3 minutes
b) DB Reverse Flies – 4×15

1/29/2020 – WOD

By WOD

Strength
Every 3 min x 5 sets
a) Bench Press – 8 Reps @ 70-75%
b) Goodmornings – 8 Reps @ 30-35% of DL
—Use a barbell for both movements. You can clean the bar off the floor for the GM.

Conditioning (17 min cap)
For Time
50/43 Cal Row
30 T2B
40 Burpee Box Step-ups 45/30#’s to 20″
30 T2B
50/43 Cal Row

WOD Notes: Row & BBSU should take around 5 min each. T2B should take 3-4 min. Choose 2 DB to where you can keep moving! You must stand tall on the box each rep & alternate which leg you step up on box with. 

Assistance
a) Weighted Sit-ups – 5×25
b) Lateral/Front/Reverse Flies – 3×12 each

1/28/2020 – WOD

By WOD

Strength
a) Jerk (from rack) – Work up to a heavy single
b) BB Bent-over Rows – 4×12 (heavy)

Conditioning (12 min cap)
For Time
15 DB Cleans 60/40#’s
12 Jerks (barbell) 165/105#
20/16 Cal Ski
18 DB Cleans 60/40#’s
15 Jerks (barbell) 165/105#
25/21 Cal Ski
21 DB Cleans 60/40#’s
18 Jerks (barbell) 165/105#
30/26 Cal Ski

WOD Notes: Jerks should be 55% of 1RM & should be able to do first round unbroken then break up the 2nd/3rd rd. DB cleans should be fairly heavy to where you have to break up each rd 1-2x. 

Assistance
a) 20 Hollow Rocks + 20 Hollow Hold – 8 sets
b) Barbell Skull Crushers – 4×12

1/27/2020 – WOD

By WOD

Strength
a) Back Squat – Work up to a heavy single
b) One Arm High Pulls – 4×12 (each arm)
—Superset a/b

Conditioning
18 Min AMRAP – Tribute to Kobe Bryant
5 Squat Cleans (70%)
8 (1 HR Push-up + 1 Bar Facing Burpee)
24/18 Cal Assault Bike

WOD Notes: The rep scheme stands for: 18 All Star Games / 5 Championships / Jersey #8 & #24. RX weights would be 225/155#. Cleans should feel relatively heavy to where they take 30-40 sec each rd. Heats will run 90 sec later.

Assistance
a) Weighted Plank – 5 sets: 1 min on / 1 min off
b) Barbell Bicep Curls – 4×10 (5 sec eccentric)

1/25/2020 – WOD

By WOD

Conditioning
30 Min Running Clock (w/ a partner)
200 Wall Balls 30/20# to 10/9ft
30 Strict Pull-ups (RX+ = 20 MU)
20 (2 Power Snatches + 4 OH Lunges) 135/95#
30 Strict Pull-ups (RX+ = 20 MU)
400 Double Unders
30 Strict Pull-ups (RX+ = 20 MU)
***Max Cal Row in remaining time

WOD Notes: Score = total cals. Break up the work as needed. Snatches & Lunges should feel fairly light to where you can keep moving. DU sub = 800 singles.

1/23/2020 – WOD

By WOD

Strength
Snatch – 1 EMOM for 15 Min
—Work up to a heavy single

Conditioning (13 min cap)
40-30-20-10 Reps of:
DB Snatches (alternating) 50/35#, 60/40#, 70/45#, 80/50# by round
Cal Assault Bike

WOD Notes: Snatches should be unbroken or done in 2-3 sets max with minimal rest. Increase weight a little each round. Girls cals = 35-25-15-8 by round.

Assistance
a) L-Sit/Tuck (pegboard) – Accumulate 4 min
b) Banded Leg Curls – 4×15/leg or GHR – 4×12

1/22/2020 – WOD

By WOD

Strength
Every 3 min x 5 sets
a) Push Jerk (from rack) – 2 reps @ 80%+ (heavier than last wk)
b) One Leg RDL (barbell) – 8 reps/leg @ 30-35% of DL
—elevate back foot on bench

Conditioning
5 Rounds (interval style)
6 Dball over Shoulder 125/80#
12 DB Push Press 60/40#’s   (RX+ = 70/45#’s)
18/14 Cal Ski
—-Rest 1 min between rounds

WOD Notes: Shoot for sub 2 min each round. PP should be unbroken but challenging each round. Sprint the Ski!

Assistance
a) Weighted Sit-ups – 6×20
b) Lateral/Front/Reverse Flies – 3×12 each

1/21/2020 – WOD

By WOD

Strength
Every 2:30 x 5 Sets
a) Hang Power Clean – 3 Reps @ 80%+
b) DB Bench Press – 8 Reps (3 sec eccentric)

Conditioning
12 Min AMRAP Ladder
3/6/9/12…Hang Power Cleans 155/105#
3/6/9/12…T2B
3/6/9/12…Lateral Burpees over Bar
***Keep climbing ladder until 12 min is up

WOD Notes: Goal is to get to the round of 18+. HPC should feel light to where you can go unbroken through round of 9. T2B sub = toe through ring or knee above hips.

Assistance
a) Hollow Rocks – 8 Sets: 30 sec on / 30 sec off
b) DB Skull Crushers – 4×12