Author Archives: jordy

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)

8/26/2026 – WOD

Strength
a) Hang Squat Clean – 2×3, 4×2, 4×1 (start @ 70%)
b) DB Bench Press – 5×8 (slow eccentric)
—Superset a/b every 1:15 following a,a,b pattern. 0-1:15 = 3 CL, 1:15-2:30 = 3 CL, 2:30-3:45 = 8 BP Continue with that pattern. Start @ 75% for the cleans & try to build to a heavier clean than last wk. Take extra sets at the end if needed.

Conditioning
1:30 AMRAP x 12 w/ Partner (interval)
6 Power Clean (increase after rd 6)
12 T2B
Max Cal Ski

WOD Notes: Goal is to have at least 30 Sec to sprint the ski each rd. Score = total cals between you and your partner. PC = M: 185/215#, F: 125/145# (65/75%). T2B Sub = T2R, GHD SU, or hanging knee raises. You need to be quick on these & go unbroken if possible.

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

8/25/2026 – WOD

Strength
a) Push Press – 6×3 (5 Sec Eccentric on the 1st Rep) @ 80-90%
b) One Arm Farmers Carry – 4x50m (each arm) – HEAVY!
—Superset a/b every 3:30. We are working on overloading the eccentric portion of the PP, so do this part correctly. Walk across the street w/ Left arm then come back with Right arm.

Conditioning
8 RFT
15 Russian KB Swings 88/70#
3 Wall Walks
200m Run

WOD Notes: Goal is 15-19 minutes. Swings should be heavy & unbroken. WW sub = 1-2 + 8 shoulder taps/WW. The run is to the curb in the next parking lot entrance. Run sub = 500m bike.

Assistance
a) 40 Sec on / 40 Sec off x 8 Sets (alternate between hollow hold & rock)
b) Cable Reverse Flies (standing) – 4×15 (slow eccentric)

8/24/2026 – WOD

Strength
a) Back Squat – 6×5 @ 80-85% (heavier than last wk)
b) DB Pull-over (1 DB) – 5×10 (heavy)
—Superset a/b every 4 minutes. Try to end around 80% 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 DB Weighted Burpees 50/35#  (RX+ = 60/40#)
60ft DB Walking Lunges 50/35#    (RX+ = 60/40#)
80 Double Unders

WOD Notes: Goal is 12-16 minutes. You will have your hands on the DB’s for the burpees & stand them up at your side each rep. You will hold the DB’s at your side for the Lunges. DU sub = 120 singles or 160ft versa climber. Lunges = 30ft (5 mats down) + 30ft (5 mats back). 

Assistance
a) Weighted Plank: 4 Sets: 75 Sec on / 75 Sec off
b) One Arm High Pulls: 5×10 (each arm)

8/22/2026 – WOD

Conditioning
8 RFT w/ Partner
10 Power Snatches (M: 135/165#, F: 95/110#)
16 Overhead Squats (M: 135/165#, F: 95/110#)
20 C2B Pull-ups
30/24 Cal Bike

WOD Notes: Goal is 30-35 minutes. Increase the weight on the barbell after round 4. Try to use the same weight for the Snatches & OHS. You may sub Front Squats if OH mobility is limited & you have a hard time getting into a good position. C2B Sub = chin over bar or lat pulldown (pulley). 

8/20/2026 – WOD

Strength
a) Hex Bar Deadlift – 5×5 @ 75-80%+ (no touch n go)
b) DB Bicep Curls – 5×10 (at the same time)
—Superset a/b every 4 minutes.

Conditioning
10 Min AMRAP Ladder
10-20-30-40-50-60-70-80…Double Unders
1-2-3-4-5-6-7-8…Sandbag/DBall Over Shoulder 150/115#
***1 Rope Climb 18ft after each round

WOD Notes: Goal is to get to the round of 80/8/1. DU sub = count by 15’s for singles or 2x versa. Use a heavy bag or ball since it’s a low rep count. RC sub = 2 strict up/downs or 7 ring rows. 

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

8/19/2026 – WOD

Strength
a) Squat Clean – 2×3, 4×2, 4×1 (start @ 70%)
b) DB Lateral Raises – 5×10
—Superset a/b every 1:15 following a,a,b pattern. 0-1:15 = 3 CL, 1:15-2:30 = 3 CL, 2:30-3:45 = 10 LR Continue with that pattern. Start @ 75% for the cleans & try to build to a heavier clean than last wk. Take extra sets at the end if needed.

Conditioning
5 RFT
10 DB Bench Press 80/45#’s
15 T2B
400m Run

WOD Notes: Goal is 15-19 minutes. DB Bench should be heavy for 10 reps! You shouldn’t have more than 3 reps in reserve especially after the first round. T2B Sub = T2R, hanging knee raises, or v-ups. 400m Run sub = 250ft versa climber (no bike allowed). 

Assistance
a) GHD Sit-ups – 4×25 (weighted)
b) One Arm Bent-over Rows – 5×10 (slow eccentric + pause each rep)