Author Archives: jordy

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)

6/3/2025 – WOD

Strength
a) Push Press – 5×5 (pause at the bottom of each dip) @ 75-80%
b) GHD Back Extensions – 5×10 (pause each rep: advanced = weighted)
—Superset a/b every 3:30.

Conditioning
12 Min AMRAP Ladder: 2-4-6-8-10-12-14-16…Reps of:
Power Clean 135/95#
Box Jump Overs 30/24″
***10/8 Cal Ski to start each round

WOD Notes: Goal is to get through the round of 10/14/14. PC = 50% (should be pretty light to where you can do quick singles). BJO = higher than normal (no stepping up!). Use a low box or stack plates, so you can still jump. 

Assistance
a) 40 Sec Russian Twists (weighted) + 40 Sec Hollow Rocks x 4 sets
b) DB Z-Press – 5×8

6/2/2025 – WOD

Strength
a) Box Squat – 5×6 @ 75%
b) DB Bent-over Rows (one arm) – 5×10 (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
For Time
40 Wall Balls 30/20# to 10/9.5ft
40 Russian KB Swings 88/70#
80/60 Cal Bike
40 Russian KB Swings 88/70#
40 Wall Balls 30/20# to 10/9.5ft

WOD Notes: Goal is 13-18 minutes. WB should be done in 1-3 sets each time. KB Swings should be 1-2 sets. Try to maintain the same pace on the bike for the entire time. 

Assistance
a) Weighted Plank – 45 Sec on / 45 Sec off x 8 Rounds
b) Seated DB Bicep Curls – 4×12

JUNE CHALLENGE
Max Box Jump: M/F
1 Point = 30/24″
2 Points = 35/30″
3 Points = 40/35″
4 Points = 45/40″
5 Points = 50/45″
***Be careful as you jump higher. Try to pull knees up and land in a deep squat. May challenge winner will be announced this weekend.

5/31/2025 – WOD

Conditioning
3 RFT w/ Partner
100/80 Cal Row
20 Dball/Bag over Shoulder 150/115#
6 Rope Climbs 20ft Or 24 Bar Muscle-ups
60 Burpees (at the same time)

WOD Notes: Goal is sub 40 minutes. Use a heavy bag/ball, since it’s only 10 reps & 30 total spread out through a long time! RC sub = climb 12-15ft or if you didn’t do pull-ups this week you can do 20 Pull-ups/RD. 

5/30/2025 – WOD

Strength
a) Deadlift – 5×5 (Add 2 Shrugs after each DL – no touch n go) @ 75%
b) Bench Press – 5×5 (1 1/4 reps) @ 75-80%
c) Strict Pull-ups – 5-7 EMOM x 10 Sets (advanced = C2B)
—Superset a/b every 4 minutes. For part (b), one rep = you will lower bar to chest, press bar up 1/4 of way, lower back down to chest then press all the way up.

Conditioning
5 Rounds (not for Time)
150m Sled Drag (Forward out + Backwards back) 100/70#
10 DB Pull-overs (1 DB) – Heavy
20 GHD Sit-ups

WOD Notes: Workout at a conversational pace & go heavy on the DB Pull-overs!

5/29/2025 – WOD

Strength
a) Front Squat – 2×5 @ 75-80%, 2×3 @ 85%, 2×1 @ 90%+
b) Dips (bar/ring) – 5×10 (use band for assistance or weighted for advanced)
—Superset a/b as needed. Find a heavy single for part (a). 18 Minutes to get this work done.

Conditioning
20 Min AMRAP w/ Partner
60/50 Cal Ski
30 Thrusters 135/95#
200 Double Unders

WOD Notes: Goal is 3 rds. You may work at the same time for the jump rope. DU sub = 1/2 DU, 300 singles, or 400ft versa (200 each). I’d recommend doing the thrusters in sets of 8/7 or 5/5/5.

Assistance
a) L-Sit/Tuck (pegboard) – 8×25 Sec (rest 90 Sec between)
b) Seated Incline (slight) DB Bicep Curls – 4×12 (heavy)

5/28/2025 – WOD

Strength
Hang Snatch – 2 EMOM x 6, 1 EMOM x 6 @ 70%+
—Work up to a heavy single if you feel good or stay lighter & work technique. You may choose low or hi hang. Take extra time at the end as needed. 

Conditioning
5 RFT
10 DB Snatches 80/55# (heavy)
15 T2B 
18/15 Cal Bike 

WOD Notes: Goal is 12-17 minutes. DB snatches should be heavier than normal & you don’t have to alternate every single rep, but make sure to do 5 with each arm. T2B sub = T2R, hanging knee raises, or v-ups. 

Assistance
a) GHD Sit-ups – 6×20  -rest 90 Sec between
b) DB Seal Rows – 5×10 (pause each rep – heavier than last wk!)