Conditioning
“12 Days of RageMas” – 2024 Version
1 Turkish Get Up 45/30# (switch arms when you stand)
2 Power Snatches 135/95#
3 Front Squats 135/95#
4 Front Rack Lunges 135/95#
5 Hang Power Cleans 135/95#
6 Deadlifts 135/95#
7 Lateral Burpees over Bar
8 Hang (2) Arm DB Snatches 45/30# DB’s
9 DB Thrusters 45/30# DB’s
10 C2B Pull-ups
11 GHD Sit-ups or T2B or Weighted Sit-ups
1200m Run (sub 2400m Bike)
WOD Notes: Goal is sub 50 minutes. The workout is completed like the song is sung. 1. 2-1. 3-2-1. 4-3-2-1. You may have to partner up on the DB portion if you don’t have a set for yourself. When you get to Day 12, try to stay out of the way as much as possible if you choose to bike.