Author Archives: jordy

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)

8/31/2026 – WOD

Strength
a) Back Squat – 5×3 @ 80-90% (heavier than last wk), 1xME @ 65% (12+ reps)
b) DB Pull-over (1 DB) – 4×12 (heavy)
—Superset a/b every 3:30. Try to end around 90% for part (a). You should not be leaving more than 1-2 reps in the tank after set 3, so go heavy! 

Conditioning
4 RFT
15 Sumo DL High Pull 115/75#  (RX+ = 135/95#)
2 Rope Climbs 15ft (no jump)
25/20 Cal Bike

WOD Notes: Goal is 13-17 minutes. SDHP – You should be able to touch n go 3-5 reps at a time. Try to keep the bar close the entire time & push knees out. The barbell should finish above the nipple line each rep. RC sub = Climb 10-12 feet or do 15 ring rows/rd.

Assistance
a) Weighted Plank: 4 Sets: 90 Sec on / 90 Sec off
b) Face Pulls (rope pulley): 4×12 (pause each rep)

8/29/2026 – WOD

Conditioning
For Time w/ Partner
120/100 Cal Row
100 Wall Balls 30/20# to 10/9.5ft
80 DB Snatches (M: 60/80#, F: 40/60#)
160 Burpees
80 DB Snatches (M: 60/80#, F: 40/60#)
100 Wall Balls 30/20# to 10/9.5ft
120/100 Cal Row

WOD Notes: Goal is 35-40 minutes. You will do 40 Snatches with the light DB & 40 with the heavier one each set. The burpees are the only movement where you will work at the same time.

8/27/2026 – WOD

Strength
a) Hex Bar Deadlift – 6×3 @ 80-90%+ (no touch n go)
b) DB Lateral Raises – 5×10
—Superset a/b every 4 minutes.

Conditioning
14 Min AMRAP Ladder
3-6-9-12-15-18-21-24…Cal Bike
1-2-3-4-5-6-7-8…Laps Sandbag Bearhug Carry 125/90#
***10 C2B Pull-ups after each round  (RX+ = 4-5 Bar MU)

WOD Notes: Goal is to get to the round of 24/8/10. Everyone will do the same amount of calories today. 1 Lap = 5 mats. C2B sub = Chin over bar, banded pu, or lat pulldown (pulley).

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