Author Archives: jordy

1/8/2026 – WOD

Strength
a) Reverse Front Rack Lunges – 5×12 (Do all 6 reps w/ one leg before switching)
b) Strict Pull-ups (close-grip) – 5×10 (advanced = 12 or weighted, novice = banded)
—Superset a/b every 3:30. Build to a heavy set for part (a). First set can be lighter for warm-up. Your last 2 sets should be very challenging!

Conditioning
5 RFT
25/20 Cal Row
4 Wall Walks  (RX+ = 5)
10 Hang Sandbag Cleans 150/115#

WOD Notes: Goal is 15-19 minutes. WW sub = 8 shoulder taps/WW (elevate feet on bench to make it more difficult). The sandbag needs to be clearly on top of the shoulder to finish each rep for the cleans w/ nonworking arm out to the side. You must alternate shoulders as well.  

Assistance
a) L-Sit/Tuck (pegboard) – 8×30 Sec (rest 90 sec between)
b) DB Skull Crushers – 5×10 (heavy)

1/7/2026 – WOD

Strength
a) Deadlift (3″ deficit) – 1×8 @ 65%, 4×6 @ 75%, 1×4 @ 80%
b) Dips (bar/ring) – 5×12 (use weight or assist with a band)
c) Tib Raises – 3×15 (Tib bar), 3×20 (use Wall)
—Superset a/b/c every 4 minutes. 20 Min to get this work done. Stand on a 55# comp plate or stack 3-4 mats.

Conditioning
12 Min AMRAP
15/13 Cal Ski
6 Laps Suitcase Carry (3L + 3R) – Heavy!
50 Double Unders

WOD Notes: Goal is 5+ rds. Larger classes can start with jump rope & work backwards. DU sub = 25-40 DU, 75 singles, 40 jumping jacks, or 100ft versa. M = 100+ DB, F = 70+ DB. You may also carry a KB. No straps are allowed! You will walk 3 Laps with one arm before switching. 1 lap = 5 mats.

Assistance
a) GHD Sit-ups – 5×25 (rest 45 Sec between)
b) Seated DB Bicep Curls (slight incline) – 5×10

1/6/2026 – WOD

Strength
3 Position Clean + Push Press + Push Jerk + Split Jerk
—Hang + Low Hang + Floor. One set every 2:30 x 6 Sets. Start @ 65% & build to a heavy set. Squat the cleans as needed when it gets heavier.

Conditioning
10 RFT
3 Clean n Jerks 185/125#  (RX+ = 205/135#)
8 Bar Facing Burpees
10 T2B

WOD Notes: Goal is 15-19 minutes. CnJ = 70% (singles w/ a few extra secs between reps). You should be jumping over the bar if you’re capable, but you may step if needed. T2B sub = T2R, hanging knee raises, or v-ups.

Assistance
a) 30 Sec Russian Twists + 30 Sec Hollow Rocks x 5 Sets
b) 8 ( DB Lateral Raise + DB Front Raise) x 5 Sets

1/5/2026 – WOD

Strength – “wk 1”
a) Back Squat – 1×8 @ 65%, 4×6 @ 75%, 1×4 @ 80%
b) DB Bent-over Rows – 5×10 (each arm)
—Superset a/b every 4 minutes. Pause each rep for the 1×4. Use a band if necessary for part (b) or use weight for advanced. You may also use the pulley & do lat pulldowns facing the wall. 

Conditioning
42-30-18 Reps of:
Wall Balls 30/20# to 10/9.5ft
Cal Bike (girls = 35-25-15)

WOD Notes: Goal is 9-14 minutes. Try to do the round of 42 & 30 in 2-3 sets & the last round unbroken or in 2 sets. Reset the monitor after each round.

Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) DB Pull-over – 5×12

1/2/2026 – WOD

Conditioning
4 RFT w/ Partner
60/50 Cal Bike
40 Lateral Burpees over Bar
4 Rope Climbs 15ft (RX+ = 18ft)
6 (2 Cleans + 4 Jerks + 6 FR Lunges) – Increase by rd

WOD Notes: Goal is sub 40 minutes. You will work at the same time for the burpees only. BB complex weight = M: 145/165/185/205#, F: 100/110/125/135#. Start at around 50% of your push Jerk max. You may have to go lighter if lunges aren’t a strong movement for you.

12/31/2025 – WOD

Strength
a) Deadlift – 5×6 @ 75%+ (no touch n go) – Build to a heavy set of 6
b) DB Lateral Raises – 5×10
—Superset a/b every 3:30.

Conditioning
3 RFT w/ Partner
80/60 Cal Ski
4 (6 Laps Sandbag Carry 150/115# + 15 Weighted SIt-ups)
80 Wall Balls 30/20# to 10/9.5ft

WOD Notes: Goal is sub 35 minutes. Class is going to take around 75 minutes today with the strength & long WOD. Hold DB behind head for the weighted sit-ups or on chest if you want to make it easier (anchor feet). Switch every 10 cals for the ski. Partner A will carry sandbag (shoulder) 6 Laps while Partner B does the 15 sit-ups. You will switch & repeat again. 1 lap = 5 mats. 

Assistance
a) L-Sit/Tuck (pegboard) – 6×30 Sec (rest 90 Sec between)
b) DB Seal Rows – 5×10 (heavy)

12/30/2025 – WOD

Strength
a) Bench Press (no board) – Find a Heavy Single, 2xME @ 65% (10+ reps)
b) Suitcase Carry – 3×30 Sec (each arm) – Find a max set (Dec Challenge)
—18 Min to get this done. Use farmers handle for part (b) if possible.

Conditioning
5 RFT
20/16 Cal Row
60 Double Unders
8 Power Cleans 185/125# 

WOD Notes: Goal is 13-17 minutes. DU sub = 30 DU, 100 singles, 40 plate hops, or 120ft versa. PC = 70% (quick singles). 

Assistance
a) Hollow Rocks – 60 Sec on / 60 Sec off x 5 Sets
b) 10 Lateral Raises + 10 Front Raises – 4 Sets

12/29/2025 – WOD

Strength
a) Back Squat – 5×5 @ 80%+ (build to a heavy set of 5)
b) One Arm High Pulls – 4×12 (each arm)
—Superset a/b every 3:30.

Conditioning “20 Min Cap”
10 RFT
10/8 Cal Bike
10 T2B
5 Devil Press 55/40#

WOD Notes: Goal is to get under the 20 Min Cap. DP should be heavier than normal. Leave the monitor running the whole time so you don’t need chips to count rounds. T2B sub = T2R, GHD SU, or leg raises.

Assistance
a) Weighted Plank – 60 Sec on / 60 Sec off x 5 Rounds
b) DB Reverse Flies (slight incline on bench) – 4×15

12/27/2025 – WOD

Conditioning
5 RFT w/ Partner
60/50 Cal Ski
24 Back Rack Step-ups (increase each rd) (20″ Box)
24 Push Jerks (increase each rd) – start @ 60%

WOD Notes: Goal is sub 35 minutes. Try to make small jumps on the BR Step-ups each rd (5# jumps) if possible. They should get difficult for 12 steps towards the end. Try to avoid pushing off back foot. You may adjust the height of box if necessary, but it should be at or just below parallel. BRSU = M: 115-155#, F: 75-105#. PJ = M: 165-205#, F: 110-135#. 

12/24/2025 – WOD

Conditioning
“12 Days of RageMas” – 2025 Version
1 Muscle-up / Pull-over / GI Jane
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 to have fun & move at your own pace. 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.