Monthly Archives: September 2026

9/3/2026 – WOD

By WOD

Strength
a) Hex Bar Deadlift – 5×2 @ 85-90%+, 1xME @ 70% (10+ reps)
b) DB Lateral Raises – 4×15
—Superset a/b every 4 minutes.

Conditioning
4 Rounds (interval)
80 Yard Single Arm Farmers Carry (40R + 40L) – HEAVY!
5 Wall Walks (RX+ = 6 or 60ft HSW)
25/20 Cal Row
—Rest 90 sec between rounds

WOD Notes: Goal is to be under 3 minutes each round. You will walk out to the where the parking lot meets the road with one arm & come back with the other arm. Try to go heavy! WW sub = 2-3 WW + 8 shoulder taps/WW. SPRINT the row!

Assistance
a) L-Sit/Tuck (pegboard) – 10×20 Sec (rest 40 Sec between)
b) DB Skull Crushers – 5×10 (slow eccentric)

9/2/2026 – WOD

By WOD

Strength
a) Power Clean + Hang Power Clean – 4×2, 6×1 (start @ 70% & build to a max complex)
b) DB Bench Press – 5×10 (Heavy)
—Superset a/b every 1:15 following a,a,b pattern. 0-1:15 = 2 BB Complex, 1:15-2:30 = 2 BB Complex, 2:30-3:45 = 10 BP Continue with that pattern.

Conditioning
14 Min AMRAP Ladder
3-6-9-12-15-18-21…Cal Ski
1-2-3-4-5-6-7…(DB Power Clean + DB Hang Power Clean) 60/40#’s
***8 Box Jump Overs 24/20″ after each round

WOD Notes: Goal is to get to the round of 21/7/8. Everyone does the same amount of cals. You should be able to go unbroken on the Db’s each round. No step-ups allowed unless you physically can’t jump. Use a lower box or stack plates to jump. 

Assistance
a) GHD Sit-ups – 10×12 (weighted)
b) One Arm Bent-over Rows – 5×12 (slow eccentric + pause each rep)

9/1/2026 – WOD

By WOD

Strength
a) Push Press – 6×2 (3 Sec Eccentric on the 1st Rep) @ 85-95%
b) Glute Ham Raises – 4×8-12 or Hamstring Sliders 4×15 (advanced = banded)
—Superset a/b every 3 minutes. We are working on overloading the eccentric portion of the PP, so do this part correctly.

Conditioning
3 RFT
75m Sled Drag 115/80# + 250m Run + 75m Sled Drag 115/80#
20 T2B  (RX+ = 25)
(10 Push Press + 10 Push Jerks) 135/95#  (RX+ = 155/105#)

WOD Notes: Goal is 14-18 minutes. You will drag the sled to the old “Evoqua” sign, then run to the “Eggs” sign & back to your sled where you will drag it back to Rage. Classes larger than 11 will have to have some people do the WOD in reverse or you can partner up on the sled drag. T2B sub = T2R, hanging knee raises, or V-ups. The barbell should be done in 2-3 sets max each rd. Use around 60% of your PP.

Assistance
a) 45 Sec on / 45 Sec off x 8 Sets (alternate between hollow hold & rock)
b) Cable Reverse Flies (standing) – 4×15 (slow eccentric)