Monday 1.15
Name game: Who’s an actor who played a villain so well you still hate them?

Warm up: coach-led barbell

Strength: Every 1:30 for 8 rounds
1 3-position power snatch (from hips, knees, and floor)
*Do 2 sets in each of the first 3 intervals

WOD: 12 minute AMRAP
1 rope climb
15 push-ups

How to scale: Modify so that you’re able to keep rounds under 90 seconds each.

Rope climbs: Climb partway up or sub 5 hanging knee raises on the rope or bar.

Push-ups: Elevate your hands on a bench or box.

Objective: The strength work today is to help you focus on hitting all of the correct positions on the way to a successful snatch. Build in weight throughout the EMOM provided you’re moving well. The workout is a little bit of pulling and a lot of pushing. You should be able to cycle through rounds fairly quickly, but break up the push-ups early to avoid hitting failure midway through. Aim for 8+ rounds.

Score: max snatch complex and rounds & reps

Tuesday 1.16
Name game: What’s a small act of kindness someone’s done toward you that you’ll never forget?

Warm up: 2 minute bike/row then coach led barbell

WOD: Every 4 minutes for 32 minutes
Odds: 500m row
Evens: 1 big clean complex
A “big clean complex” consists of 12 unbroken movements:
1 3-position squat clean (from the hips, then knees, then floor)
1 push press
1 3-position squat clean
1 push jerk
1 3-position squat clean
1 split jerk

Athletes pick their load for the complex and may change weights each round.

How to scale: Reduce the complexity of the barbell movements as needed, for example by doing all reps from the hang, performing power cleans followed by front squats, and/or by doing a second push jerk in place of the split jerk.

Objective: The theme today is barbell cycling under fatigue. Your four 500m rows should all be 80-90% efforts, after each of which you’ll have around 2 minutes to recover before taking on the “big clean complex.” The complex itself will take a minute-plus to complete, also taxing your legs, lungs, and grip. You have an entire 4-minute interval to get it done, so use that time wisely: take a little extra rest at the start if needed, then use your leftover time to adjust your weight, shake out your legs, and stretch your forearms.

Score: 500m times & complex loads (whiteboard: slowest 500m & heaviest complex)

Wednesday 1.17
Name game: Would you rather have to only take cold showers or only drink warm water?

Warm up: for 4 minutes complete rounds of 20 single or double unders, 10 kip swings, 10 sit ups to straddle

WOD: For time *30 minute cap
30 pull-ups
30 toes to bar
100 double unders
40 renegade rows 50/35
40 v-ups
100 double unders
50 ring rows
50 sit-ups
100 double unders
40 renegade rows 50/35
40 v-ups
100 double unders
30 pull-ups
30 toes to bar

How to scale: Modify so that you don’t get held up by any one skill, and reduce reps by 10 on each skill if needed.

Double unders: Spend up to 2:00 per set making attempts or accumulating single-single-doubles. Otherwise, sub 18/14 bike.

Pull-ups: Use a band or do jumping pull-ups if you can achieve full range of motion. Otherwise, do ring rows.

Toes to bar: Do knees to elbow, knees to chest, or knee raises. If hanging is an issue, sub candlesticks.

Renegade rows: Use a lighter pair of dumbbells.

V-ups: Sub tuck-ups.

Ring rows: To do these “Rx” your heels need to be in front of the rings. Make these easier by moving your feet back. 

Objective: This is a long chipper alternating pulling and core movements with big sets of double unders. There are a lot of redundant movement patterns in here, so interference will build as you go. Do small sets from the beginning to limit the extent to which that slows you down.

Score: time to complete (or note reps completed at cap; total is 780)

Thursday 1.18
Name game: Do you wear a digital watch, analog watch, or rely on your phone to know what time it is?

Warm up: 2 minute bike/row then rounds of 10 good mornings, 10 glute bridges, 10 rocking tables

WOD: “Diane”
For time *12 minute cap
21-15-9
deadlifts 225/155
handstand push-ups

How to scale: This is another quick benchmark. Challenge yourself, but modify sufficiently to beat the time cap.

Deadlifts: Reduce the weight. This should be a light to moderate weight; one you could do for at least 10 reps in a row.

Handstand push-ups: Use 1-2 abmats or substitute pike push-ups or z-press.

Accessory: 3-5 sets of
5/5 single arm DB strict press
10/10 single leg DB RDL
20 plank DB pull throughs

Objective: It’s just two movements, but the benchmark “Diane” will hit your legs, your shoulders, and especially your midline. Focus on staying tight and moving efficiently — with excellent technique — to minimize that fatigue. See 8/23/22 for past results.

Score: time to complete

Friday 1.19
Name game: What’s the most disturbing movie you’ve seen?

Warm up: 3 minute bike/row then rounds of 10 air squats, 5-5-5-5 monster walks, 5 inchworms

Strength: 3×5 pause back squats (3-second pause at bottom) using the same load for all three sets, then max reps, same weight, with no pause

WOD: 8 rounds for max reps
:30 bar-facing burpees
:15 rest
:30 front squats 95/65 (no racks)
:15 rest

How to scale: These are short intervals. Modify so you do not need to take breaks during the working time.

Burpees: Do straight-arm burpees and step over the bar or remain in place.

Front squats: Reduce the load so that you do not need to set the bar down during the work intervals.

Objective: The focus today is on the squats, which have the same rep scheme as a few weeks ago but have slightly less time under tension because there is no prescribed tempo for the descent. Aim for a slightly heavier load this time. The workout is short, intense intervals. Your only rest should be during the rest intervals.

Score: squat weights (note max set) & total reps (squats + burpees)

Saturday 1.20
Name game: You have to fight one celebrity and if you win you get all their money. Whom do you pick?

Warm up: coach-led funzies

WOD: With a partner, 30 minute AMRAP
40/36/32 Echo bike calories
40 alternating DB snatches 50/35
40 box jumps 24/20
*1 partner works at a time; switch as desired

How to scale: Modify such that you can consistently do at least 15 reps in a row on the dumbbell and box.

DB snatches: Use a lighter dumbbell, ideally one you can consistently do for unbroken sets of 15-20 reps.

Box jumps: Jump to a lower box or do step-ups.

Objective: Rounds of this partner AMRAP will go relatively quickly, and while it’s up to you how you break up the work, try to commit to sets of at least 15 reps at a time and avoid transitioning more than once or twice per movement.

Score: rounds & reps

Sunday 1.21
Strength:
Part A: Bench Press 5×5 – 75% to 85% of 1RM
*Rest 2-3 minutes between sets
Part B: DB Bench Press 5×7
*Rest 2-3 minutes between sets
Accessories:
A. Close Grip Bench Press 4×8 *Hands just inside shoulder width
B. DB Fly 4×12
C. Coffin Press 4×10
D. Hammer Curl to Overhead Press 4×10
E. Floor Press 4×8