Author Archives: jordy

5/7/2026 – WOD

Strength – “Week 5″
a) Deadlift – 5×2 (no pause) @ 85-90%, 1xME @ 70% (10+ Reps)
b) DB Lateral Raises – 5×10
—Superset a/b every 3:30. Use a little heavier than last week for part (a).

Conditioning
5 RFT
8 Dball/Sandbag Over Shoulder 125/90#
12 C2B Pull-ups  (RX+ = 15 or 6-8 bar mu)
150m Sled Drag 90/60#

WOD Notes: Goal is 14-18 minutes. Dball/sandbag should be a little lighter than normal. Sled Drag: ODD RD = Forward, EVEN RD = Backwards. You should be able to alternate between run/walk. C2B sub = Chin over bar, banded pu, or lat pulldown (machine pulley). 

Assistance
a) L-Sit/Tuck (parallettes) – 5×20 tap overs (KB)
b) GHR – 5×12 (advanced = weighted or use a band if necessary to help)

5/6/2026 – WOD

Strength
Clean n Jerk – 1 Set Every 1:15 x 8 @ 65%-90%+
—Build to a heavy single & go for a PR if you feel good. Squat clean if necessary.

Conditioning
18 Min AMRAP w/ Partner (interval)
8 Push Press (increase every 2 rounds)
40 Double Unders
12/10 Cal Row (Damper 10)

WOD Notes: Goal is 12 rounds (6 each). Partner A will do the entire round while Partner B rests, switch & repeat for 18 min. PP = M: 165/175/185#, F: 110/115/125#. Start @ 65% of PP & increase 5% by round. Should be able to go unbroken, but get difficult especially the 3rd bar. DU sub = 60 singles, or 80ft versa. Damper is set at 10, since it’s a short burst & I want you to push the row & focus on feeling that tension with more drag.

Assistance
a) GHD Sit-ups – 12×10 (rest 30 sec between)
b) Dips (bar/ring) – 5×12 (weighted or banded)

5/5/2026 – WOD

Strength – “Week 5”
a) Bench Press (pause – close grip) – 5×5 @ 70-75%, 2×1 @ 90%+.
b) BB Good Mornings (pause) – 5×6 (pause each rep for 3 sec)
—Superset a/b every 3:30. Pause each rep for part (a) & (b). Make sure to reach hips back as you hinge f(orward (keeping spine neutral) for part (b).

Conditioning – “20 Min Cap”
4 RFT
100 Yard Farmers Carry 100/70# (2 DB’s/KB’s/farmers handles)
250m Run
20 T2B  (RX+ = 25)
20 Burpees to Target (RX+ = 25)

WOD Notes: Goal is to get under the 20 min cap. Try to get heavy on the FC, shouldn’t be light to where you’re running. T2B sub = T2R, hanging knee raises, or v-ups. Pick a bar just above height for burpees.

Assistance
a) Hollow Rocks – 8 Sets: 45 Sec on / 45 Sec off
b) Cable Reverse Flies (standing) – 4×12 (slow eccentric)

5/4/2026 – WOD

Strength – “Week 5”
a) Back Squat – 5×3 @ 80-90% (1 Sec Pause, 5 Sec Tempo, 1 Normal), 1 ME @ 70% (10+)
b) DB Pull-over – 5×10 (2 DB’s)
—Superset a/b every 3:30. Heavier than last WK for part a.

Conditioning
100/80 Cal Bike For Time
***Every 1:30, starting at 0:00, do 10 One Arm DB Hang Snatches 70/50#

WOD Notes: Goal is 10-15 minutes. WOD starts with 10 one arm snatches. You may do all 5 reps with one arm before switching. Make sure to lock out each rep with DB overhead.

Assistance
a) Weighted Plank – 8 Sets: 45 Sec on / 45 Sec off
b) Single Arm DB Bent-over Rows – 5×8 (each arm)

5/2/2026 – WOD

Conditioning
3 RFT w/ Partner
250m Sled Drag 135/90#
20 Power Snatches (M: 135/155/175#, F: 95/105/115#)
40 Thrusters (M: 115/135/155#, F: 75/95/105#)
40 C2B Pull-ups (RX+ = 24 Bar MU)
—After round 3: Finish with another 250m Sled Drag 135/90#

WOD Notes: Goal is sub 35 minutes. ODD rounds on the sled drag = Backwards & EVEN rounds = Forward. You may use the same weight for the snatches/thrusters if necessary. Start @ 65% for your PS & increase 5% by round. C2B Sub = Chin over bar, banded pu, or lat pulldown (pulley).

4/30/2026 – WOD

Strength – “Week 4″
a) Deadlift – 5×3 (pause 1/3 reps) @ 80-90%, 1xME @ 70% (10+ Reps)
b) Seated DB Strict Press – 5×6 (5 Sec Eccentric)
—Superset a/b every 3:30. For part (a), pause for a sec after the bar gets off the ground for rep #1 (5-10# heavier than last WK).

Conditioning
For Time
48ft DB Walking Lunges 70/50# (2 DB’s)
30 T2B
50/40 Cal Row
48ft DB Walking Lunges 70/50# (2 DB’s)
50/40 Cal Row
30 T2B
48ft DB Walking Lunges 70/50# (2 DB’s)

WOD Notes: Goal is 10-14 minutes. Lunges are 8 total mats (4 down + 4 back). You may hold DB’s at your sides or on your shoulders. T2B sub = T2R, hanging knee raises, GHD SU, or v-ups.

Assistance
a) L-Sit/Tuck (pegboard) – 10×20 Sec (rest 40 sec between)
b) GHR – 5×12 (advanced = weighted or use a band if necessary to help)

4/29/2026 – WOD

Strength
Clean: Floor + Hang + Jerk. 1 Set Every 90 Sec x 8 @ 65%-80%
—Build to a heavy set. Try to hang on without dropping bar for the complex.

Conditioning
15 Min AMRAP
3-6-9-12-15-18-21 Cal Ski
1-2-3-4-5-6-7 Wall Walks
***6 Cleans 185/125# after each round. ODD Rds = Power. EVEN Rds = Hang Power. RX+ = 205/135#

WOD Notes: Goal is to get to the round of 21/7/6. WW sub = 8 shoulder taps/WW. Cleans = 70%. Keep climbing the ladder if you finish the last round. 

Assistance
a) GHD Sit-ups – 1×50, 1×40, 1×30 (rest 90 sec between)
b) Dips (bar/ring) – 5×12 (weighted or banded)

4/28/2026 – WOD

Strength – “Week 4”
a) Bench Press (pause) – 6×2 @ 85-90%, 2xME @ 70% (10+ reps)
b) BB Good Mornings (pause) – 5×7 (build to a heavy 7 rep)
—Superset a/b every 3:30. Pause each rep for part (a) & (b) & go heavier for both parts. Make sure to reach hips back as you hinge f(orward (keeping spine neutral) for part (b).

Conditioning
3 RFT
30/25 Cal Bike
100 Yard Single Arm Farmers Carry (50R + 50L) – Heavy!
20 Burpee Box Jump Overs 24/20″  (RX+ = 25)

WOD Notes: Goal is 15-19 minutes. The FC should be heavy to where you need a few extra secs at the curb before you switch arms. RX would be 155/115#. If there aren’t enough Farmers handles use the heavy DB’s or switch the order so that you can share. I put the BBJO last so that you could push the pace on them to finish the WOD.

Assistance
a) Hollow Rocks – 8 Sets: 40 Sec on / 40 Sec off
b) Cable Reverse Flies (standing) – 4×10 (slow eccentric)

4/27/2026 – WOD

Strength – “Week 4”
a) Back Squat – 5×4 @ 80-85% (2 Sec Pause, 2 Sec Tempo, 2 Normal)
b) DB Pull-over – 5×10 (1 DB)
—Superset a/b every 3:30. Heavier than last WK for part a.

Conditioning
4 RFT
400m Run
2 Rope Climbs 15ft
20 Russian KB Swings 88/70# (RX+ = 25)

WOD Notes: Goal is 12-16 minutes. Run sub = 250ft versa. RC sub = climb 12ft, 3 strict up/downs, or 15 ring rows. Swings should be unbroken.

Assistance
a) Weighted Plank – 8 Sets: 40 Sec on / 40 Sec off
b) Single Arm DB Bent-over Rows – 5×10 (each arm

4/25/2026 – WOD

Conditioning
3 RFT w/ Partner
100/80 Cal Row
60 T2B
50 Lateral Burpees Over Bar 
40 Overhead Squats (increase by rd)

WOD Notes: Goal is sub 35 minutes. OHS = M: 135/155/175#, F: 95/105/115#. You may sub front squats if OH mobility is limited. 50/60/70% by rd.