Author Archives: jordy

2/5/2026 – WOD

Strength – “Wk 5”
a) Reverse Front Rack Lunges (3″ Deficit) – 5×8 (Do all 4 reps w/ one leg before switching)
b) Strict Pull-ups (close-grip) – 5×8 (advanced = 10 or weighted, novice = banded)
—Superset a/b every 3:30. Use similar weights as last week, since it’s a deficit. The first set can be lighter for warm-up. Your last 2 sets should be very challenging! Warm-up should be quick.

Conditioning
15 Min AMRAP
15 Burpees (no jump)
1 Rope Climb 18ft
15 Box Jump Overs 24/20″
1 Rope Climb 18ft
15 Wall Balls (unbroken) 30/20# to 10/9.5ft

WOD Notes: Goal is 4+ rds. RC sub = climb 12-15ft, 2 up/downs, or 7 ring rows. Make sure to stand tall on burpees with feet under hips. 

Assistance
a) L-Sit/Tuck (pegboard) – 10×15 Sec (rest 30 sec between)
b) DB Skull Crushers – 5×8 (heavy)

2/4/2026 – WOD

Strength
a) Deadlift – 1×8 @ 65%, 3×4 @ 82%+, 2×3 @ 85%, 1×1 @ 90%+
b) Dips (bar/ring) – 2×10, 2×8, 1×6 (use weight or assist with a band)
c) Tib Raises – 4×12 (Tib bar), 4×15 (use Wall)
—Superset a/b/c every 4 minutes. 20 Min to get this work done. Use heavier weights for part (a).

Conditioning
12 Min AMRAP
15/13 Cal Row
10 DB Push Press 60/40# DB’s (RX+ = 70/45#)
6 Laps Sandbag Bear Hug Carry 150/115#

WOD Notes: Goal is 5+ rds. DB PP should be unbroken each rd & challenging for 10 reps. 1 Lap = 4 Mats. Try to go heavy on the sandbag carry!

Assistance
a) GHD Sit-ups – 8×15 (rest 30 sec between)
b) Seated DB Bicep Curls (slight incline) – 5×10

2/3/2026 – WOD

Strength – “Wk 5”
2 Position Clean + Split Jerk
—Hang + Floor. One set every 2 min x 8 Sets. Start @ 65% & build to a heavier set than last wk. Squat the cleans as needed when it gets heavier.

Conditioning
6 RFT
6 Power Cleans 185/125#  (RX+ = 205/135#)
15 T2B
50 Double Unders
4 Wall Walks (RX+ = 48ft Handstand Walk)

WOD Notes: Goal is 15-19 minutes. PC = 70% (somewhat quick singles). T2B sub = T2R, hanging knee raises, or v-ups. DU sub = 25-30 DU, 30 Plate hops, or 100ft versa. WW sub = 8 shoulder taps/ww or 48ft seal walks. HSW = 4 mats out + 4 mats back.

Assistance
a) 30 Sec Suspended Rope Rotations + 30 Sec Hollow Rocks – 4 Sets
b) 8 (DB Lateral Raise + DB Front Raise) x 4 Sets

FEBRUARY CHALLENGE
Dry February – You will be entered into winning an unknown $ amount if you complete this challenge. If you avoid alcohol already, try cutting something else out that will improve your lifestyle like excess sugar.
Benefits of avoiding alcohol include:

• Improves mental clarity and cognitive function.
• Boosts physical health by reducing the risk of chronic diseases.
• Enhances sleep quality and promotes better rest.
• Supports weight management by eliminating empty calories.
• Strengthens relationships by fostering clearer communication.
• Increases energy levels and overall productivity

2/2/2026 – WOD

Strength – “Wk 5”
a) Back Squat – 1×10 @ 60%, 3×4 @ 82%+, 2×3 @ 85%, 1×1 @ 90%+
b) Straight Arm Pull-down (pulley) – 5×10 (heavy)
—20 Min Clock to get this work done. Superset a/b as needed. Go a little heavier than last wk for each set. The 1×10 set is meant to be a warm-up to get you ready for your working sets.

Conditioning
5 RFT
20/16 Cal Bike
12 DB Snatches (2 arm) 50/35#

WOD Notes: Goal is 10-14 minutes. Snatches should be unbroken each round, so rest extra after the bike if needed. One head only needs to touch the ground. Lower hips more if needed & remember to lock in lower back (stay tight).

Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) BB Bent-over Rows (supinated) – 5×10

FEBRUARY CHALLENGE
Dry February – You will be entered into winning an unknown $ amount if you complete this challenge. If you avoid alcohol already, try cutting something else out that will improve your lifestyle like excess sugar.

Benefits of avoiding alcohol include:

• Improves mental clarity and cognitive function.
• Boosts physical health by reducing the risk of chronic diseases.
• Enhances sleep quality and promotes better rest.
• Supports weight management by eliminating empty calories.
• Strengthens relationships by fostering clearer communication.
• Increases energy levels and overall productivity

1/31/2026 – WOD

Conditioning
For Time w/ Partner
30 Lap Shuttle Run
40 Deadlifts 315/225#
50 GI Janes
60 Thrusters 135/95#
30 Lap Shuttle Run
60 Thrusters 135/95#
50 GI Janes
40 Deadlifts 315/225#
30 Lap Shuttle Run

WOD Notes: Goal is 27-33 minutes. 1 Lap = 5 mats for the shuttle run. You will both do 30 Laps each & run at the same time. DL = 65%. You will do the GI Janes at the same time as well. The same bar will be used for the DL & thrusters. Have Fun!

1/30/2026 – WOD

Strength
a) Box Squats (just below parallel) – 1×8 @ 65%, 4×5 @ 70-75%, 2×3 @ 80%+
b) Incline Bench Press – 6×5 @ 70%, 1xME @ 60% (10+ reps)
c) GHD Hip Extensions – 4×12 (weighted with DB behind head)
d) Decline Sit-ups (bench near water cooler) – 10×12 (rest 60 Sec between)

Conditioning
5 RFT
2 Laps Weighted Bear Crawl (2) 50/35# DBs
12 DB Pull-overs (2) 50/35# DBs
200ft Versa Climber

WOD Notes: Goal is sub 15 minutes. 1 Lap = 5 mats. Use the same DB’s for both bear crawl & pull-over if possible. 

1/29/2026 – WOD

Strength – “Wk 4”
a) Reverse Front Rack Lunges – 5×8 (Do all 4 reps w/ one leg before switching)
b) Strict Pull-ups (normal grip) – 5×8 (advanced = 10 or weighted, novice = banded)
—Superset a/b every 3:30. Heavier for part (a) than last wk! The first set can be lighter for warm-up. Your last 2 sets should be very challenging! Warm-up should be quick.

Conditioning
20 Min AMRAP
20/16 Cal Row
10 DB Strict Press (heavy!)
15 Box Jump Overs 24/20″
30 Sec Side Plank (each side – weighted) – Place (1) DB on hip

WOD Notes: Goal is 5+ rounds. This “WOD” is designed to be lower intensity where you don’t need to worry about pushing the pace. Rest longer if needed going into the strict presses. Rep #10 on the strict press should feel like you’re about to fail, but don’t get sloppy with over-arching too much! Place one of the DB’s on your hips for the side planks.

Assistance
a) L-Sit/Tuck (pegboard) – 8×20 Sec (rest 60 sec between)
b) DB Skull Crushers – 5×10 (heavy)

1/28/2026 – WOD

Strength – Week 4”
a) Deadlift – 3×5 @ 80%+, 3×3 @ 85%+, 1×1 @ 90%+
b) Dips (bar/ring) – 1×12, 1×10, 1×8, 2×6 (use weight or assist with a band)
c) Tib Raises – 3×15 (Tib bar), 3×20 (use Wall)
—Superset a/b/c every 4 minutes. 20 Min to get this work done.

Conditioning
12 Min AMRAP Ladder
2-4-6-8-10-12-14-16…Reps of:
Hang Power Snatches 95/65#  (RX+ = 115/75#)
Bar Facing Burpees
***10 T2B to start each round

WOD Notes: Goal is to get to the round of 16. HPS should be light to where you can go unbroken through the round of 10. Jump over the bar if you’re capable! T2B sub = T2R, Hanging Knee Raises, or v-ups.

Assistance
a) GHD Sit-ups – 6×20 (rest 45 sec between)
b) Seated DB Bicep Curls (slight incline) – 5×12

1/27/2026 – WOD

Strength – “Wk 4”
2 Position Clean + Split Jerk
—Hang + Low Hang. One set every 2 min x 8 Sets. Start @ 65% & build to a heavier set than last wk. Squat the cleans as needed when it gets heavier.

Conditioning
4 Rounds (interval)
10 Laps Sandbag Bear Hug Carry 125/90#
75 Double Unders
25/20 Cal Ski
—rest 90 sec between rounds

WOD Notes: Goal is sub 4 minutes/round. Score = total time (includes 4.5 min of rest). 1 Lap = 5 mats. DU sub = 125 singles, 30-50 DU, 50 JJ’s, or 150ft versa. Try to push the ski erg, since you have 90 sec of rest between rounds. 

Assistance
a) 30 Sec Russian Twists + 30 Sec Hollow Rocks x 5 Sets
b) 10 (DB Lateral Raise + DB Front Raise) x 4 Sets

1/26/2026 – WOD

Strength –“Wk 4”
a) Back Squat – 3×5 @ 80%, 3×3 @ 85%, 1×1 @ 90%
b) DB Bent-over Rows – 5×10 (each arm)
—20 Min Clock to get this work done. Superset a/b as needed. Go a little heavier than last wk for each set.

Conditioning
3 RFT
30 Russian KB Swings 88/70#
7 Wall Walks
30/24 Cal Bike

WOD Notes: Goal is 12-16 minutes. Swings should be unbroken if possible! WW sub = 8 shoulder taps/ww. 

Assistance
a) Weighted Plank – 5 Sets: 1 Min on / 1 Min off
b) DB Pull-over – 5×10 (1 DB)