Full Program October 10 to 16

Monday 10.10

Name game: What’s the highest elevation you’ve experienced (not on a plane)?

 

Warm up: coach-led barbell and review rope climbs

 

Movement prep: work up to your clean weight for Part A

 

WOD: Two couplets, each for time, in 25 minutes
Part A *11 minute cap
9-6-3
Power cleans 205/145
3-2-1
Legless rope climbs

 

Rest 3 minutes 

 

Part B
15-12-9
Power cleans 155/105
6-4-2
Rope climbs

 

Lifestyle: For Part A, use a clean weight that is heavy for 2-3 reps; sub 12-8-4 strict/banded pull-ups for legless. For Part B, use a clean weight that is a moderately heavy set of 5-6; sub 3-2-1 reps or partial rope climbs or 24-16-8 knee raises.

 

Extra credit: Row 500-400-300-200-100m; rest 1 minute between intervals

 

Objective: Today’s workout is all about pulling, so especially when you reach the regular rope climbs, focus on being efficient and letting your legs and core do the work. Your first clean weight should be heavy: if you’re doing touch-and-go reps at a scaled weight, go heavier. Your second clean weight should be one you can cycle, even under fatigue, for at least 2-3 reps at a time. 

 

Score: times for Part A & Part B

 

Tuesday 10.11

Name game: What’s your Nancy PR/goal for today?

 

Warm up: coach-led barbell

 

Strength: 10 minute EMOM 1 squat snatch + 1 overhead squat

 

WOD: “Nancy” *20 minute cap
5 rounds for time:
400m run
15 overhead squats 95/65

 

Lifestyle: find an OHS weight you can do unbroken every round.

 

Objective: It’s been almost a year since we last saw this benchmark, and it’s a great opportunity to check your progress on overhead squats since then. Run faster than you want to, and try to complete all of the overhead squats unbroken. Average scores for this are 16-17 minutes; a great score is sub-14. See 10/15/21 in SugarWOD for your past results.

 

Score: max complex weight & time to complete

 

Wednesday 10.12

 

Name game: What’s your favorite household chore?

 

Warm up: For 5 minutes complete rounds of 10 banded pass throughs, 10 banded strict press, 10 kip swings, 5 burpees 

 

Movement prep: work up to a set of 5 push presses heavier than your weight for the WOD. 

 

WOD: 15 minute EMOM *25 minute cap
4 push presses 135/95
6 lateral burpees over the bar
8 toes to bar 

 

Complete 1 full round every minute on the minute (Chelsea-style). If you fail to complete a round, you MUST take the next minute off, then re-attempt the round you failed. For example, if you fail in minute 6, rest for minute 7, then repeat your sixth round in minute 8. Your score is the minute in which you complete your 15th successful full round.

 

Lifestyle: 115/75, straight arm/step over, K2E

 

Accessory (optional): 3-5 sets of 10/10 KB side bends; :30/:30 side plank

 

Objective: You cannot do this workout without scaling appropriately, whether that means reducing the reps or modifying the weight and difficulty, because every failed round adds 2 minutes and additional reps to your workout. There’s no scaling midway — make good choices from the start.

 

Score: number of minutes it took you to complete 15 rounds (or note your rounds completed at the cap)

 

Thursday 10.13

Name game: You can’t walk: are you hopping, skipping, galloping, or running to get around?

 

Warm up: coach-led track

 

Skill tests, part 2:
Max height box jump
Max distance broad jump
Max set of double unders
*complete the tests in any order and make as many attempts as desired

 

WOD: 15 minute AMRAP
15 box jump overs 30/24
10 bar muscle-ups
15 box jump overs 30/24
20 C2B pull-ups
15 box jump overs 30/24
30 pull-ups

 

Lifestyle: jumping/kipping/c2b pull-ups, jumping/kipping/banded pull-ups, ring rows; box jump overs 24/20 or step overs 30/24

 

Objective: We’re completing another set of benchmark tests today, this time all based around jumping. The workout features three variations on the pull-up, moving from harder to easier. The challenge is to get into the second round — and to maintain the level of difficulty you started with when you get there.

 

Score: test scores and rounds & reps

 

Friday 10.14

Name game: What’s the ideal number of pillows to sleep with?

 

Warm up: 2 minute bike/row then rounds of 10 air squats, 10 lunges, 5-5-5-5 banded monster walk

 

Strength: pause back squats. 6×2 with a 5-second pause at the bottom. 

 

WOD: Six 90-second intervals for max reps; rest 30 seconds between intervals
1 – Max double DB overhead lunge 40/25 (L+R = 2)
2 – Max calorie bike
3 – Max double DB front rack lunge
4 – Max calorie bike
5 – Max double DB farmers hold lunge
6 – Max calorie bike

 

Lifestyle: reduce the DB weight; if needed for the overhead lunges use even lighter weight or scale to a single DB

 

Objective: The sets of pause squats are getting smaller, so your weight should be getting heavier. All of your working sets should be heavy, and if you’re feeling good, shoot for a 2 rep max in your last set or two. The workout continues our single-leg work with three different styles of lunges. The dumbbell weight is lighter than usual, so try to keep moving for the full 90 seconds, especially on the second two sets of lunges.

 

Score: pause squat weights & total reps

 

Saturday 10.15

Name game: What’s your favorite museum you’ve visited?

 

Warm up: coach-led funzies

 

WOD: In teams of 3, for distance and total load in 30 minutes
Row
Bench press

 

One partner rows while the other two take turns accumulating reps of bench press. Weight is the athlete’s choice: the load score will be weight used x total reps (so 100 reps at 95 pounds is a score of 100 x 95 = 9,500). Switch who is rowing every 500m. 

 

*team of 2: same as above; be careful on the bench and ask for a spotter if you need one.

 

Objective: Strategy for this will vary widely based on your benching strength and endurance. Make a plan with your teammates so you’re not hitting failure and you’re changing weights out efficiently if needed.

 

Score: total distance and total load

 

Sunday 10.16

Strength: 20 minute EMOM 5 deadlifts