Author Archives: jordy

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.

12/23/2025 – WOD

Strength
a) Deadlift – 10/8/6/4/2 – Start @ 70% for 10 & add a little weight each set.
b) Bench Press (use 3″ board) – 5×2 @ 85%+ (pause each rep), 2XME @ 65% (10+ – no board)
—22 Min to get this work done (make warm-up quick, but get shoulders warm). Partner up with someone to save time on clean-up. No touch n go for part (a).

Conditioning
15 Min AMRAP w/ Partner
60/50 Cal Row
10 Wall Walks  (RX+ = 12)
30 Box Jump Overs 30/24″

WOD Notes: Goal is 3 rounds. You will stay together for the row & alternate “you go, I go”. Once you’re done with the row, you will split up. Partner A does 5 WW while partner B does 15 BJO. Switch when you’re done. BJO should be higher than normal if possible. WW sub = 8 shoulder taps/WW.

Assistance
a) Hollow Rocks – 45 Sec on / 45 Sec off x 7 Sets
b) 10 Lateral Raises + 10 Front Raises – 4 Sets

12/22/2025 – WOD

Strength
a) Back Squat – 5×6 @ 75%+ (build to a heavy set of 6)
b) DB Bicep Curls – 5×10
c) DB Skull Crushers – 5×10 (lay down on bench w/ 2 DBs)
—Superset a/b every 3:30. You will use slightly lighter DB’s for part (c).

Conditioning
14 Min AMRAP Ladder
10-20-30-40-50-60-70-80…Double Unders
1-2-3-4-5-6-7-8…Laps Bear Hug Carry 150/115#
***10/8 Cal Bike after each round

WOD Notes: Goal is to get to the round of 70-7-10/8 cals. 1 Lap = 5 mats for the sandbag carry. Try to bear hug carry since no other movements should blow up your low back. DU sub = 1.5x singles, plate hops, or 2x feet versa climber. 

Assistance
a) Weighted Plank – 45 Sec on / 45 Sec off x 8 Rounds
b) DB Reverse Flies (slight incline on bench) – 4×15

12/20/2025 – WOD

Conditioning
3 RFT w Partner
30 Power Snatches (increase by Rd)
6 Rope Climbs 15ft (sub: 5 strict pu/rc)
40 Front Rack Lunges (increase by Rd)
60 Lateral Burpees over Bar

WOD Notes: Goal is sub 40 minutes. PS = M: 145/155/165#, W: 100/105/110#. FRL = M: 155/165/175#, F: 105/110/125#. Lunges should be a little heavier than the snatches each rd. You will work at the same time for the burpees.

12/18/2025 – WOD

Strength
a) RDL – 5×5 @ 70-75% (heavier than last week)
b) DB Strict Press – 5×8 (pause & control eccentric)
—Superset a/b every 4 min. Barbell stays off the floor for all 5 reps with a slight knee bend. Reps start at the top of the deadlift, so when you pick it up off the floor that’s still “0”.

Conditioning
10 Min AMRAP Ladder
2-4-6-8-10-12-14-16…Reps of:
Burpees (no jump)
Front Squats 155/105# (50%)
***30 Double Unders to start each round

WOD Notes: Goal is to finish the round of 30/14/14. Make sure feet are under you when you stand tall from the burpee. Front Squats should be unbroken for as long as possible. DU sub = 15 DU, 50 singles, 20 plate hops, or 60ft versa.

Assistance
a) L-SIt/Tuck: 30 Sec on / 90 Sec off x 6 Sets
b) DB Seal Rows – 4×12 (heavy)

12/17/2025 – WOD

Strength
Power Clean + Hang Sq Clean + Jerk: 1 Set Every 1:30 x 8 Sets
—Start @ 65% & build to a heavy set. If you have issues that prevent you from squatting, power clean both reps.

Conditioning – “20 Minutes”
Every 5 Min x 4 Sets 
30/24 Cal Bike
15 T2B  (RX+ = 20)
15/12/9/6 Clean n Jerks (increase by rd)

WOD Notes: This format is very similar to last Wednesdays WOD. The goal is to finish the work in each  5 minute window & have a little bit of rest. The reps will go down on the CnJ by round, but weight increases. Bike ideally should take less than 2 minutes. T2B sub = T2R, hanging knee raises, or v-ups. CnJ = M: 135/155/175/195#, F: 95/105/115/135#. Start @ 50% of CnJ & increase 5% by rd.

Assistance
a) GHD Sit-ups – 6×20 (weighted)  -rest 45 Sec between
b) DB Reverse Flies – 4×15

12/16/2025 – WOD

Strength
a) Bench Press (use 3″ bench board) – 5×3 @ 85%+ (pause each rep), 2XME @ 65% (10+ – no board)
b) One Arm Farmers Carry (use straps) – 3×30 Sec (each arm) – Heavier than last WK!
c) TIb Raises – 3×15 (Tib bar) or 4×20 (against wall)
—20 Min to get this work done (make warm-up quick, but get shoulders warm). Superset a/b/c as needed. You should be needing to put the weight down at the :30 sec mark for part (b). You can knock out the December Challenge today & record your weight on the whiteboard.

Conditioning
18 Min AMRAP w/ Partner (interval)
8 Hang DB Snatches (2) 60/40#
10 Box Jump Overs 24/20″
12/10 Cal Ski SPRINT

WOD Notes: Goal Is 10+ rds (5 each). Partner A will do one round while Partner B rests (switch & repeat for 18 min). Try to go a little heavier on the Hang DB Snatches, since it’s only 8 reps & you have rest. Stay low on the BJO’s. SPRINT the ski!

Assistance
a) Hollow Rocks – 40 Sec on / 40 Sec off x 8 Sets
b) 10 Lateral Raises + 10 Front Raises – 4 Sets

12/15/2025 – WOD

Strength
a) Bulgarian Split Squats – 5×5 each leg (build to a heavy set of 5)
b) DB Bicep Curls – 5×8
c) DB Skull Crushers – 5×8 (lay down on bench w/ 2 DBs)
—Superset a/b every 3:30. Hold barbell in the front rack is preferred or hold Db’s at your side. You will use slightly lighter DB’s for part (c).

Conditioning
7 RFT
15/13 Cal Row
3 Wall Walks  (RX+ = 4)
5 Dball/Bag Over Shoulder 150/115#

WOD Notes: Goal is 13-17 minutes. WW sub = 8 shoulder taps/WW. Sandbag should be heavy & challenging for 5 reps each rd.

Assistance
a) Weighted Plank – 40 Sec on / 40 Sec off x 8 Rounds
b) DB Reverse Flies (slight incline on bench) – 4×15

12/13/2025 – WOD

Conditioning
3 RFT w/ Partner
4 (10 GI Janes + 10 Lap Shuttle Run)
60 Weighted Sit-ups (25/10# DB behind head)
30 Squat Cleans (increase by Rd)

WOD Notes: Goal is 27-35 minutes. SC = M: 155/175/195#, F: 105/115/135#. Start @ 55% & increase by 5% by Rd. Partner A will GI Jane while Partner B does the shuttle runs. 1 Lap = 5 Mats (sub = bike 10 cals). Break up the work as needed on the SC.

12/11/2025 – WOD

Strength
a) RDL – 5×6 @ 65-70% (heavier than last week)
b) DB Lateral Raises – 4×12 (pause & control eccentric)
—Superset a/b every 4 min. Barbell stays off the floor for all 6 reps with a slight knee bend. Reps start at the top of the deadlift, so when you pick it up off the floor that’s still “0”.

Conditioning
8 RFT
10/9 Cal Ski
1 Rope Climb 15ft
12 Goblet Squats 90/60#  (RX+ = 100/70#)

WOD Notes: Goal is 13-16 minutes. Reset the monitor each rd. RC sub = climb 10-12ft, 7 RR, or 1 strict up/down. You will hold the DB vertically in the front rack for the goblet squats. They should be unbroken & challenging towards the end. Keep the DB close to you & tighten up your mid back.

Assistance
a) L-SIt/Tuck: 30 Sec on / 90 Sec off x 6 Sets
b) DB Seal Rows – 4×10 (heavy)