Full Program September 12 to 18

Monday 9.12

Name game: What is your favorite kitchen gadget/appliance? 

 

Warm up: 2 minutes of jump rope practice then 2-3 rounds of 10 banded pass throughs, 10 band pull-aparts, 10 sit up to straddle

 

Strength: bench press 5×6. Try to use the same weight for all sets. 

 

WOD: 10 minute ascending AMREP
20, 40, 60 etc.
double unders
10, 20, 30 etc.
weighted sit-ups 25/15

 

Lifestyle: reduced reps DU or DU attempts; lighter or unweighted sit-ups

 

Extra credit: death by 12/9 calorie bike – subtract 5 seconds of work time each minute. (In minute 1 you have 60 seconds to finish the first set of calories, in minute 2, 55 seconds to finish; in minute 3, 50 seconds, etc.)

 

Objective: Try to be consistent in both weight and rest time on the bench. If you did the 4×8 on August 26, aim for a heavier weight today. The WOD is a twist on the benchmark “Annie.” Try your best not to resort to all single unders: commit to at least making some DU attempts every round.  

 

Score: bench press weights and total reps

 

Tuesday 9.13

Name game: What tricks do you use when you’re having trouble falling asleep?

 

Warm up: coach-led barbell

 

Strength: 10 minute EMOM: 1 squat snatch 

 

WOD: 4 rounds for time *20 minute cap
400m run
40 air squats
4 squat snatches 155/105

 

Lifestyle: use a snatch weight that is a relatively heavy single, or do 6-8 reps at lighter weight to focus on form. If needed, do a power snatch followed by an overhead squat. 

 

Objective: Use the EMOM to practice technique and, ideally, work up to a weight heavier than you plan to use for the WOD. For the workout we’re practicing moving heavy weight while you’re breathing hard and already have tired legs. Make sure you’re setting up well for each rep. If you fail more than 3 snatch reps, lower your weight for the remainder of the workout. 

 

Score: max snatch weight & time to complete

 

Wednesday 9.14

Name game: What vegetable would you eliminate from existence? 

 

Warm up: For 4 minutes complete rounds of 20 jumping jacks, 10 kip swings, 5 straight-arm burpee box step ups

 

WOD: For time *35 minute cap
10 burpee pull-ups
20 bar muscle-ups
30 burpee box jump overs 24/20
40 toes to bar
50 burpees
40 toes to bar
30 burpee box jump overs 24/20
20 bar muscle-ups
10 burpee pull-ups

 

Lifestyle: C2B, kipping pull-ups, or ring rows; straight-arm burpees/step over; K2E. Scale before your hands rip!

 

Accessory (optional): 3-5 rounds of 10/10 KB side bends, 20m/20m single arm farmers carry

 

Objective: This out-and-back chipper is a high volume of pulling, pressing, and hinging. For many people, the goal will simply be to get as far as you can within the 35-minute cap, so don’t scale more aggressively than you ordinarily would just for the sake of finishing. 

 

Score: time to complete or note reps complete at cap (total is 250)

 

Thursday 9.15

Name game: Are you signed up for the Concept2 Fall Challenge? 

 

Warm up: 2 minute bike/row then rounds of 10 med ball squats, 10 lunges, 10 down dog w/ toe touch

 

Strength: pause back squats
4×5 with a 5-second hold at the bottom

 

WOD: Every 2 minutes until 100 wall balls are complete *12 minute cap:
8 front rack lunges 135/95
Max rep wall balls 20/14

 

Lifestyle: 95/65, 14/10

 

Objective: We’re starting a new series of back squats, this time with a regular descent but a long pause at the bottom. For the WOD, we’re hitting the quads again, with an emphasis on single-leg strength you’ll see as a theme in the coming weeks. 

 

Score: pause squat weights & time to complete

 

Friday 9.16

Name game: What celebrity would you like to spend a day with?

 

Warm up: For 4 minutes complete rounds of 5 inchworms, 5 rope knee raises, 10 pass throughs

 

Movement prep: review skills in the WOD

 

WOD: 20 minute AMRAP:
24 alternating DB snatch 50/35
16 ring dips
3 rope climbs

 

At the 20 minute mark: If you finished under 4 rounds, complete 3 burpees for every rep you were short. 

 

Lifestyle: lighter DB; matador/box dips; 1-2 full rope climbs, 3 partial climbs or 12 hanging knee raises

 

Accessory (optional): tabata hollow hold

 

Objective: The goal today is appropriate scaling and pacing: everyone should finish a minimum of 4 rounds. Dumbbell snatches are notorious for their ability to get you winded, so think about how you need to break them up. For the ring dips, don’t hit muscle failure by starting with bigger sets than you can handle. Finally, be safe on the ropes, but scale so you’re avoiding rests longer than 30 seconds between reps.   

 

Score: rounds & reps

 

Saturday 9.17

Name game: Would you rather go skydiving or scuba diving? 

 

Warm up: coach-led track

 

WOD: With a partner, for total distance in 30 minutes:
Partner A: row
Partner B: AMRAP:
20m bear crawl (Rx+ 10m handstand walk; count as 20 for scoring purposes)
20m KB front rack carry 24/16
20m broad jump
20m KB overhead carry 24/16
20m shuttle run
*switch after each full round of the AMRAP
**solo: alternate 2 minutes rowing and 1 round of the AMRAP 

 

Lifestyle: reduce KB weight. Substitute a farmers carry and/or walking lunge for any movement(s) that pose an issue.

 

Objective: We have some less common movements in today’s partner WOD, so focus on executing them well over racing through each 20m segment. Don’t slack on the row: Both partners will be contributing toward the total score for the full 30 minutes.

 

Score: total meters rowing + total meters in AMRAP

 

Sunday 9.18

Strength: 1 RM push press & 1 RM front squat