Author Archives: jordy

3/14/2024 – WOD

Strength
a) Hang Power Snatch – 1 EMOM x 12 Sets (start @ 70% & build to a heavy single)
b) Deadlift (no touch) – 5×3 @ 75%+ (heavier than last wk), 1xME @ 70%
c) DB Front Raises – 4×12 (pause/control eccentric)
—Choose either part (a) or part (b/c) together. 

Conditioning
3 RFT
600m Run
12 Power Snatches 135/95#

WOD Notes: Goal is 12-15 minutes. PS = 65% (quick singles each rd). Please save the 25/15# bumpers by loading them correctly. 600m Run = 1500m Bike or 400ft Versaclimber.

Assistance
a) L-Sit/Tuck (Pegboard) – 8×30 Sec 
b) DB Pull-over  – 4×10 Heavy (control tempo)

3/13/2024 – WOD

Strength
a) Back Squat – 5×2 (1 Pause + 1 Regular) @ 85-90%, 1xME @ 70% (8-12 reps)
b) DB Bench Press – 5×10 (heavy)
—Superset a/b every 3:30. Build to a heavy set of 2 for part (a).

Conditioning
16 Min AMRAP
1 Bar Muscle-up  (sub: 2 C2B Pull-ups)
3 Wall Balls 30/20# to 10/9ft
2 Bar Muscle-ups (sub: 4 C2B Pull-ups)
6 Wall Balls 30/20# 
3 Bar Muscle-ups (sub: 6 C2B Pull-ups)
9 Wall Balls 30/20# 
***12/10 Cal Row to start each round

WOD Notes: Goal is to get to the round of 7 or 14 C2B PU/ 21 WB. The WOD starts with the 12/10 cal row. WB should be unbroken through the round of 12 if possible and then maybe have to break up the later rounds. C2B sub = chin over bar or banded.

Assistance
a) GHD Sit-ups – 8×15 
b) DB Reverse Flies – 4×12 (slow eccentric)

3/12/2024 – WOD

Strength
a) Push Jerk (rack) – 2×5 @ 70-75%, 2×3 @ 80%, 3×1 @ 85%+
b) GHR – 4×12 or Hamstring Sliders – 4×15
—18 Min Clock to get this work done. Superset a/b as needed. Work up to a heavy single for Jerk.

Conditioning
4 RFT
15 DB Push Press 60/40#’s
5 Dball Over Shoulder 150/115#
20 Burpees (no jump)
5 Dball Over Shoulder 150/115#

WOD Notes: Goal is 13-17 minutes. DB PP should be done in 2-3 sets each round. You should have to break them up once after the first round. Dball should be heavy & you may share a ball/bag with someone if necessary. Make sure feet are under you when you stand for each burpee.

Assistance
a) 45 Sec Russian Twists (weighted: plate doesn’t touch floor) + 45 Sec Hollow Rock x 4 Sets
b) DB Lateral Raises (banded) – 5×8 (slow eccentric) —loop bands through DB & go lighter
—Rest 1 min between each set for part (a)

3/11/2024 – WOD

Strength (17 Min Cap)
a) Clean (full) – 2 Every 1:15 x 6, 1 EMOM x 4 
b) Strict Pull-ups – 4×8-10 Reps (advanced = weighted, novice = banded)
—Start @ 70% for the clean & work your way up to a heavy double & single. The pattern is a,a,b,a,a,b,a,a,b,a,a,b,a,a. If you really want to focus on your clean & go heavy then you may cut out a set of pull-ups as the weight gets heavier. Last clean set starts at 16:15.

Conditioning
15 Min AMRAP
15/13 Cal Ski
15 T2B
10 Front Rack BB Step-ups (20″) 135/95#

WOD Notes: Goal is 5+ rds. T2B sub = T2R, hanging knee raises, incline leg raises, GHD SU. Step-ups should be unbroken & feel challenging each rd. T2B will feel a little more difficult coming off the Ski, so if you have to scale back to 10-12 that’s ok, but finish remaining reps with other core movements.

Assistance
a) Weighted Plank – 8 Sets: 45 sec on 45 sec off
b) Face Pulls (pulley) – 4×10 (pause each rep)

3/9/2024 – WOD

Conditioning
3 RFT w/ Partner
100/80 Cal Assault Bike
6 (3 Wall Walks + 1 Rope Climb 20ft)
60/50/40 Hang Power Cleans (increase by round)

WOD Notes: Goal is sub 35 minutes. Partner A will WW while partner B does the Rope climb. WW sub = 8-10 shoulder taps & RC sub = climb 12-15ft, 2 up/downs, or 3 heavy pulleys.

3/7/2024 – WOD

Strength
a) Power Snatch – 1 EMOM x 15 Sets (start @ 70% & build to a heavy single)
b) Deadlift (no touch) – 5×4 @ 75%+ (heavier than last wk)
c) DB Front Raises – 5×8 (pause/control eccentric)
—Choose either part (a) or part (b/c) together. 

Conditioning
18 Min AMRAP w/ Partner
60/50 Cal Ski
30 Power Snatches (increasing by rd)

WOD Notes: Goal is 3-4 rounds. PS should start @ 55% & increase each round. You should be able to touch n go at least 5 reps at a time on the first barbell, quick singles on the 2nd bar, & slower singles on the 3rd bar. 

Assistance
a) L-Sit/Tuck (Pegboard) – 10×20 Sec (weighted)
b) DB Pull-over (2 DB’s) – 4×10 Heavy (control tempo)

3/6/2024 – WOD

Strength
a) Back Squat – 5×3 (2 Pause + 1 Regular) @ 80-90%, 1xME @ 70% (8-12 reps)
b) DB Bench Press – 5×8 (heavy)
—Superset a/b every 3:30. Build to a heavy set of 4 for part (a).

Conditioning
12 Min AMRAP Ladder
1 GI Jane (6″ above reach)
2 Goblet Squats 90/60# DB   (RX+ = 100/70#)
2 GI Janes
4 Goblet Squats
3 GI Janes
6 Goblet Squats
***4 Laps One Arm Farmers Carry after each round 90/60# DB  (RX+ = 100/70#)
—Continue pattern for 12 Minutes (4/8/4, 5/10/4, 6/12/4, 7/14/4…)

WOD Notes: Goal is to get to the round of 8/16/4. Use a bar that’s higher than normal above your reach for GI Janes if you can do strict pull-ups, since it’s not a lot of reps at a time. 1 Lap = 4 mats for the one arm FC (switch arms every 2 laps).

Assistance
a) GHD Sit-ups – 10×12 (weighted)
b) DB Reverse Flies – 3×20 (control eccentric)

3/5/2024 – WOD

Strength
a) Push Press or Strict Press – 15 Min to Work up to a heavy single + 1xME @ 70% (10+ reps)
b) One Leg RDL – 5×5 (each leg) – heavier than last week!
—You may use DB/KB/BB for part (b). Elevate back foot slightly on 2 plates (6-7″ off floor). Go for a PR for part (a) if you feel strong!

Conditioning
3 RFT
100 Double Unders
20 Push Jerks 155/105#
30/24 Cal Assault Bike

WOD Notes: Goal is 14-18 minutes. DU sub = 50 DU, 200 Singles, or 200ft Versa. PJ = 55% (should have to break them up 1-2x). 

Assistance
a) 30 Sec Russian Twists (weighted: plate doesn’t touch floor) + 30 Sec Hollow Rock x 5 Sets
b) DB Lateral Raises (banded) – 4×10 (slow eccentric) —loop bands through DB & go lighter
—Rest 1 min between each set for part (a)

3/4/2024 – WOD

Strength Week 5”
a) Front Rack Lunges – 1×12, 1×10, 2×8, 1×6 (each set should be challenging)
b) DB One Arm Bent-over Rows – 5×8 each arm (HEAVY! Pause each rep)
—Superset a/b every 3:30. Lunges are same as last week, just no deficit so go heavier

Conditioning
6 RFT
6 Dball Over Shoulder 150/115#
12 T2B
250m Run

WOD Notes: Goal is 15-20 minutes. DBall should be heavy if possible, but maintain form! T2B sub = T2R, hanging knee raises, or leg raises on incline bench. 

Assistance
a) Weighted Plank – 10 Sets: 30 sec on 30 sec off
b) Face Pulls (pulley) – 4×12 (pause each rep)

3/2/2024 – WOD

Conditioning
Every 6 Min x 5 Sets w/ Partner
50/40 Cal Ski
25 C2B Pull-ups (RX+ = Bar MU)
10 (Squat Clean + Front Squat) —Increase each round

WOD Notes: Goal is to have about 1 minute of rest each round. This WOD is meant to have built in rest because we did 24.1 yesterday & it’s not supposed to be super intense. Try to push the ski erg & focus on form on the barbell. C2B sub = chin over bar or banded pu. Start @ 55% & increase 5% to where you end up at 75% the last rd.