Monthly Archives: September 2026

9/14/2026 – WOD

Strength
a) Back Squat – 18 Min to Find a Heavy Single or 5×5 @ 80%
b) DB Pull-over (1 DB) – 4×15 (heavy)
—Superset a/b in the beginning during your lighter sets.

Conditioning
5 RFT
400m Run
20 Wall Balls 30/20# to 10/9.5ft
20 Russian KB Swings 88/70#

WOD Notes: Goal is 16-20 minutes. WB should be done in 1-2 sets & Swings unbroken. If you don’t want to run and enjoy the beautiful weather you may rot on a bike for 800m each rd. 

Assistance
a) Weighted Plank: 8 Sets: 40 Sec on / 40 Sec off
b) Face Pulls (rope pulley): 4×12 (pause each rep)

9/12/2026 – WOD

Conditioning
3 RFT w/ Partner
20 Power Snatches (increase each rd)
40 Front Squats (increase each rd)
20 Wall Walks
40 C2B Pull-ups
80/70 Cal Bike

WOD Notes: Goal is sub 45 minutes. PS/FS = M: 155/165/175#, F: 105/110/115#. Try to use the same weight for both movements unless your power snatch is very weak relative to your front squat. C2B sub = Chin over bar, banded pu, or lat pulldown (pulley). WW sub = 8 Shoulder taps/ WW.

9/10/2026 – WOD

Strength
a) Hex Bar Deadlift – 15 min to work up to a heavy single or 5×5 @ 80%+
b) 8 (1 DB Lateral Raise + 1 DB Front Raise) x 4 Sets
—Superset a/b as needed. You may use a barbell for part (a) if necessary.

Conditioning
15 Min AMRAP Ladder
3-6-9-12-15-18-21…Burpees (no jump)
2-4-6-8-10-12-14…Power Cleans 165/110#
***Complete 6 Prowler Push Laps at any point during the WOD

WOD Notes: Goal is to get to the round of 21/14. You must stand with your feet under you for the burpees. PC = 60% (should be a moderate weight to where you can keep moving & do quick singles). You must do at least 2 Laps at a time for the prowler, so you can break it up in 2 laps x 3 sets. 

Assistance
a) GHD Sit-ups – 8×15 (weighted)
b) One Arm Bent-over Rows – 5×10 (slow eccentric + pause each rep)

9/9/2026 – WOD

Strength
a) Push Press – 15 Min to Find a Heavy Single, 1xME @ 70% (8+ reps)
b) Glute Ham Raises – 4×8-12 or Hamstring Sliders 4×15 (advanced = banded)
—Superset a/b every 3 minutes. Go for a PR if you feel strong or work up to at least 95%.

Conditioning
5 Rounds (interval style)
60 Double Unders
16 Single Arm DB Push Press (8R + 8L) 60/40#  (RX+ = 70/50#)
20/16 Cal Row
—Rest 1 minute between rounds

WOD Notes: Goal is sub 2:30 rounds. DU sub = 30 DU, 90 singles, or 120ft versa. You may also practice DU if you don’t have them for 45 secs. The DB should be challenging for 8 reps each arm (try to not put the DB down until you’ve finished all 16 reps). Try to row at 90% effort, since you have built in rest. Score = total time minus 4 min of rest.  

Assistance
a) 30 Sec on / 30 Sec off x 10 Sets (alternate between hollow hold & rock)
b) Cable Reverse Flies (standing) – 4×15 (slow eccentric)

9/8/2026 – WOD

Strength
a) Back Squat – 5×2 @ 80-95% (heavier than last wk), 1xME @ 65% (12+ reps)
b) DB Pull-over (2 DB’s) – 5×10 (heavy)
—Superset a/b every 3:30. Try to end around 95% for part (a). If you feel really strong, for a PR, if not we’re testing next week.

Conditioning
5 RFT
20/16 Cal Ski
15 T2B
36ft Bearhug Sandbag Walking Lunges 125/90#  (RX+ = 150/115#)

WOD Notes: Goal is 15-19 minutes. T2B sub = T2R, hanging knee raises, or GHD SU. The Lunges are 6 mats total (3 mats down + 3 mats back). They must be unbroken w/o putting the bag down. Try to hold the bag higher on the chest so that it doesn’t rest on your lap when you hit the bottom of lunge. If for some reason you’re soft, you may hold a DB in the zercher position as you lunge.

Assistance
a) Weighted Plank: 10 Sets: 30 Sec on / 30 Sec off
b) Face Pulls (rope pulley): 4×12 (pause each rep)

9/7/2026 – Happy Labor Day!

Conditioning
4 RFT w/ Partner
250m Sled Drag 135/90#
40 Barbell Bench Press @ 70%
(150m Backwards Run + 20 Russian KB Swings 88/70#)
4 Rope Climbs 15ft (no jump)  (RX+ = 20ft)
***After the 4th round finish with an 800m Run

WOD Notes: Goal is sub 40 minutes. This WOD isn’t meant to be super intense, since there is BP in the middle each round. Pick a weight where 5 reps is somewhat difficult. You will do 4×5 each on the BP each round. Try to switch out weights between you & partner if they are different. Partner A will run backwards while partner B does the 20 swings. You will switch once you’re done. RC sub = 15 ring rows/round. 

9/5/2026 – WOD

Conditioning
For Time w/ Partner
40 Clusters (increase weight after 20)
6 (8 GI Janes + 50 Double Unders)
1 Mile Run
6 (8 GI Janes + 50 Double Unders)
40 Clusters (decrease weight after 20)

WOD Notes: Goal is sub 30 minutes. You will increase the BB weight after you get to rep 20 (10th/person) on the first set & go in reverse the last set. M: 135/185#, F: 95/125#. Partner A will do 8 GI Janes while partner B does the 50 DU. You will switch when you’re done. Each person does a total of 24 GIJ & 150 DU per set (48 & 300 total for whole WOD/person). 

9/3/2026 – 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

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

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)