Author Archives: jordy

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.

2/29/2024 – WOD

Strength
a) Hang Power Snatch – 2 EMOM x 10 Sets @ 75%+
b) Deadlift (no touch) – 5×5 @ 75%+ (heavier than last wk)
c) DB Front Raises – 5×8 (pause/control eccentric)
—Choose either part (a) or part (b/c) together. Build to a heavy 2 rep for part (a).

Conditioning
5 Rounds
Min 1: 15/12 Cal Assault Bike
Min 2: 5 Power Snatches 165/110#  (75%+)
Min 3: 6 Laps Sandbag/Dball Bearhug Carry 125/90#

WOD Notes: This is meant to be an active recovery (lower intensity WOD). You will rest the remaining time that you have in the minute after each movement. The bike & carry rounds will take the longest especially as you start to fatigue. Snatches should be much heavier than we have been using the last 2 weeks (somewhat quick singles, but focus on form). 1 Lap = 5 mats for the carry (shouldn’t feel too heavy either).

Assistance
a) Hanging Knee Raises (peg board) – 10×10 (pause at parallel each rep)
b) DB Pull-over – 5×8 Heavy (control tempo)

2/28/2024 – WOD

Strength
a) Back Squat – 5×4 (2 Pause + 2 Regular) @ 80%+
b) DB Bench Press – 5×10 (heavy)
—Superset a/b every 3:30. Build to a heavy set of 4 for part (a).

Conditioning
15 Min Clock – Row For Max Calories
—Every 1:30 x 10 Sets, starting at 0:00:
ODD RD = 15 Unbroken Wall Balls 30/20# to 10/9.5ft
EVEN RD = 2 Rope Climbs 15ft

WOD Notes: Goal is to have at least 45 Sec to row each round. Make transitions fast! RC sub = climb 10-12ft, 8-10 Strict PU, 15 RR, 4 Heavy pulleys, 3 strict up/downs.

Assistance
a) GHD Sit-ups – 1×40, 1×30, 1×20, 2×10 —Rest as much needed between
b) DB Reverse Flies – 4×15 (control eccentric)

2/27/2024 – WOD

Strength
a) Push Press or Strict Press – 5×3 @ 85%+, 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). You can build to a heavy set for both part a/b, but try to get at least 2-3 heavy sets in!

Conditioning
For Time w/ Partner
250m Sled Drag 150/115#
20 Wall Walks  (RX+ = 30)
30 Clean n Jerks 185/135# (65%)
600m Run
30 Clean n Jerks 185/125#
20 Wall Walks  (RX+ = 30)
250m Sled Drag 150/115#

WOD Notes: Goal is sub 22 minutes. Use a belt for the sled drag if possible & you should be able to JOG/RUN most of it!!!!! WW sub = 10 shoulder tap/WW. One partner works at a time on the WW & CnJ, but you will run 600m together. Run sub = 1600m Bike

Assistance
a) 30 Sec Russian Twists (weighted: plate doesn’t touch floor) + 30 Sec Hollow Rock x 5 Sets
b) DB Lateral Raises – 5×10 (slow eccentric)
—Rest 1 min between each set of RT & HR.