Author Archives: jordy

11/13/2025 – WOD

Strength
3 Position Snatch – Hang + Low Hang + Floor – 1 Set Every 1:30 x 4, 1 Set Every 2 Min x 4
—Start @ 65% & build to a heavy set. Squat if you have the OH mobility. 8 Total sets.

Conditioning
4 RFT
5 Wall Walks
60 Double Unders
12 Back Rack Lunges 185/125#
25/20 Cal Row

WOD Notes: Goal is 15-18 minutes. WW sub = 8 Shoulder taps or 3-4 WW. DU sub = 30 DU, 100 singles, or 120ft versa. Lunges should be around 40-45% of your back squat max depending how you are at them. 

Assistance
a) L-Sit/Tuck (pegboard) – 8×30 Sec (rest 90 Sec between)
b) DB Bent-over Rows (one arm) – 4×10 (each arm)

11/12/2025 – WOD

Strength
a) Hex Bar DL – 5×2 @ 85%+ (no touch n go), 1×12+ reps @ 70% (12+ reps)
b) Dips (bar/ring) – 5×10 (use a band or weight as needed) 
—Superset a/b every 3:30. Lower to the ground under control & reset each rep. Heavier than last Wk for part (a). DO NOT SANDBAG the back off set! Go close to failure while maintaining form!

Conditioning
For Time
25 GI Janes
20 Power Cleans 185/125#
1000m Run
20 Power Cleans 185/125# 
25 GI Janes

WOD Notes: Goal is 13-17 minutes. Pick a pull-up bar just above your reach if you can do a strict pull-up. If you can’t do a strict pu, use a very low bar & add a plate to stand on if necessary when you jump up. PC = 65-67% (should be able to do relatively quick singles, but start to slow down once you get to rep 12ish). The 1000m Run (everyone goes out front little door by desk) is around the cul-da-sac, back down to the stop sign at Lucon/Township Line Rd & back into Rage. If it’s too cold for you, you may stay inside & versa climb 450ft (1st option) or bike 2k.

Assistance
a) GHD Sit-ups – 6×20 (weighted)  -rest 45 Sec between
b) DB Reverse Flies – 4×15

11/11/2025 – WOD

Strength
a) Push Press – 5×2 (start @ 85%+ & build to a heavy 2 rep), 1xME @ 70% (8+ reps)
b) Glute Ham Raises – 5×8 or 5×12 Hamstring Sliders
—Superset a/b every 3:30.

Conditioning
18 Min AMRAP w/ Partner
60/50 Cal Ski
30 Box Jump Overs 30/24″
30 Push Jerks (increase each rd)

WOD Notes: Goal is 3+ rds (get into the 4th Rd of ski/bjo). You may break up the work evenly anyway you’d like. PJ = M: 175/195/215#, F: 115/125/135#. Start @ 60% for Rd 1 & increase as needed. Should be able to do at least 5 in a row before switching.

Assistance
a) Hollow Rocks – 40 Sec on / 40 Sec off x 8 Sets
b) 10 Lateral Raises + 10 Front Raises – 4 Sets

11/10/2025 – WOD

Strength
a) Back Squat – 5×2 (start @ 85% & build to a heavy 3), 1×10+ Reps @ 70%
b) DB Pull-over (1 DB) – 5×10 (heavy)
—Superset a/b every 3:30. Heavier than last week for part (a).

Conditioning
6 RFT
9 Sumo DL High Pull 135/95#
12 T2B
15/12 Cal Bike

WOD Notes: Goal is 12-17 minutes. You should be able to do the SDHP in 1-3 sets each round where you touch n go a lot of the reps. T2B sub = T2R, hanging leg raises, or v-ups. 

Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 10 Rounds
b) DB Reverse Flies (slight incline on bench) – 4×15

11/8/2025 – WOD

Conditioning
3 RFT w/ Partner
800m Run
40 HR Push-ups
40 C2B Pull-ups
40 HR Push-ups
30 Deadlifts @ 67-70%
6 Laps DB Walking Lunges 70/50’s#  

WOD Notes: Goal is sub 40 minutes. You will run together & do the HR push-ups at the same time. They are broken up into 2 sets of 40 because I want you to try and maintain good form for all 20 reps each set. C2B sub = chin over bar, banded pu, or 20 jumping negatives. DL should be done in sets of 5 & feel relatively heavy, but maintain good form. 1 Lap = 5 mats for the lunges. You will switch every 1 lap. Hold the DB’s at your sides. Going back to the run after the DL & Lunges is going to feel like you’re a wounded animal.

11/6/2025 – WOD

Strength 
Hang Power Snatch + Hang Full Snatch – 1 Set Every 1:15 x 10 Sets
—Start @ 70% & build to a heavy set. If you don’t have the OH mobility, do 2 HPS. Take extra time if needed at the end. Try to hang on for both reps.

Conditioning
15 Min AMRAP Ladder
10-15-20-25-30…Reps of:
Cal Ski
Wall Balls 20/14# to 10ft
***100 Yard Sandbag Carry (shoulder) 150/115# after each round

WOD Notes: Goal is to get into the 5th round (Rd of 30). WB should be unbroken the first 2 rounds. You can break them up after the Rd of 15 if needed, but try to keep breaks short. Girls cals = 9/13/17/21/25.

Assistance
a) L-Sit/Tuck (pegboard) – 8×30 Sec (rest 90 Sec between)
b) DB Bent-over Rows (one arm) – 4×12 (each arm)

11/5/2025 – WOD

Strength
a) Hex Bar DL – 5×3 @ 80%+ (no touch n go), 1×10+ reps @ 70% (touch n go)
b) Dips (bar/ring) – 2×10, 2×8, 1×6 (use a band or weight as needed) 
—Superset a/b every 3:30. Lower to the ground under control & reset each rep. Heavier than last Wk for part (a).

Conditioning
For Time
Buy In: 50/40 Cal Row
6 Rounds
10 Burpees over Rower
1 Rope Climb 15ft  (RX+ = 20ft)
Buy Out: 50/40 Cal Row

WOD Notes: Goal is 11-16 minutes. Try to jump over the rower if possible, but you may step over if necessary. RC sub = 8 RR/RC, 2 up/downs, or 6 Strict C2B PU. 

Assistance
a) GHD Sit-ups – 6×18 (weighted)  -rest 40 Sec between
b) DB Reverse Flies – 4×15

11/4/2025 – WOD

Strength
a) Push Press – 5×3 (start @ 80%+ & build to a heavy 3 rep), 1xME @ 70% (8+ reps)
b) Glute Ham Raises – 5×10 or 5×15 Hamstring Sliders
—Superset a/b every 4 minutes.

Conditioning
8 RFT
40 Double Unders
10 T2B
4 Clean n Jerk 185/125#

WOD Notes: Goal is 12-16 minutes. DU sub = 20 DU, 60 Singles, or 80ft versa. T2B sub = T2R, Hanging leg raises, or v-ups. CnJ = 65% (fairly quick singles, but shouldn’t feel super light). You don’t have to squat the CnJ.

Assistance
a) Hollow Rocks – 30 Sec on / 30 Sec off x 10 Sets
b) 10 Lateral Raises + 10 Front Raises – 4 Sets

11/3/2025 – WOD

Strength
a) Back Squat – 5×3 (start @ 85% & build to a heavy 3), 1×8-10 Reps @ 70%
b) Straight Arm Lat Pull-down (pulley) – 5×10
—Superset a/b every 3:30. Heavier than last week for part (a).

Conditioning
4 RFT
20 DB Snatches (one arm) 70/50#
6 Wall Walks  (RX+ = 8)
25/20 Cal Bike

WOD Notes: Goal is 14-18 minutes. You don’t have to alternate every rep if you don’t want to, but make sure to do the same reps on each arm. WW sub = 8 shoulder taps/WW. You may also do a mix of WW & ST. 

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

11/1/2025 – WOD

Conditioning – “35 Min Clock”
400m Sled Drag 135/90#
40 C2B Pull-ups (RX+ = 30 Bar MU)
40 Thrusters 135/95#
***You have until the 18 Min Mark to work up to a max Cluster
At the 18 Min Mark:
600m Sled Drag 135/90#
60 C2B Pull-ups (RX+ = 40 Bar MU)
60 Thrusters 135/95#
***Max Burpees in the remaining 35 minutes

WOD Notes: Goal is to have a few minutes at the end to get as many burpees with your partner at the same time. You should not be walking the sled the entire time. C2B Sub = chin over bar pu or banded. Thrusters should be done in sets of 5-8 reps at a time.