Monday 11.25
Name game: How much time passes between washing your laundry and actually putting it away?

Warm up: For 6 minutes, rounds of 4×50’ shuttle runs, 5 jumping squats, 50’ monster walk forward/back, 5 jumping squats, 50’ monster walk sideways, 5 jumping squats

Strength: back squat 5×3
*start heavier than last week’s pause squats; build if desired

WOD: 3 rounds, 3 minutes each, for total distance/reps (out and backs)
2 minutes walking lunge
1 minute shuttle run
*One rep = 50’ (25’ out and 25’ back). Move continuously for 9 minutes: if you’re halfway across the floor when the clock beeps, switch to the other movement from that spot. There is no rest between rounds.

Objective: There’s nothing complicated with our squats today, just some good old fashioned back squats. The goal is to start at a heavier weight than you used for the pause squats last week. From there, it’s your choice if you stick with that weight or continue building each set. The workout is 9 minutes of nonstop movement, mixing shuttle runs and walking lunges. Try to run, not walk, for all of the shuttle runs, and complete the lunges without using your arms to push off your legs. The hardest part of the workout may be keeping score accurately; using a whiteboard to check off every 10 reps is a good idea.

Score: max squat load & total reps

Tuesday 11.26
Name game: What’s a podcast you’d recommend?

Warm up: for 4 minutes, rounds of 20 jumping jacks, 10 kip swings, 10 down dog w/ toe touch

Then, jump rope review

Skill: 8 minutes to practice double unders or another jump rope skill
*Note: if you’re working on muscle-ups but planning to scale the workout, using this time to practice kip swings or transitions is another option.

WOD: 4 rounds, 4 minutes each for max reps
24 alternating dumbbell hang power snatches 50/35
16 toes to bar (or rings)
max reps muscle-ups (bar or ring)
*rest 1 minute between rounds

How to scale: Ensure you’re able to get to the muscle-ups every round, ideally with 2+ minutes to work.

Dumbbell snatches: Use a lighter dumbbell. You should be able to do these unbroken or in two sets. If the hand-to-hand transition is an issue, do two sets of 6 on each side.

Toes to bar: Do hanging knee raises, knees to chest, or knees to elbow.

Muscle ups: Make attempts, or sub burpee chest-to-bar, burpee pull-ups, burpee jumping pull-ups, or sets of 5 burpees + 5 ring rows. To preserve the pressing portion of the skill, try to avoid straight-arm burpees.

Objective: Today is about skill, starting with some dedicated practice time and ending with some high-skill, mostly gymnastics intervals. The goal is to give yourself around 2 minutes to work on the muscle-ups or burpee pull-ups — meaning that even if these skills are by necessity slow singles for you, you’ve got time to get some good reps in every round.

Score: total muscle-ups or total burpee pull-ups

Wednesday 11.27
Name game: What are you most excited to eat tomorrow?

Warm up: 6 minute EMOM
Odds: bike (slow, medium, fast)
Evens: AMRAP 8 air squats, 8 banded strict press

WOD: Every 3 minutes for 8 rounds, each for time
12/9 calorie Echo bike
8 DB thrusters 50/35
*In a big class, have some athletes start at the 1:00 mark each round to share bikes.

How to scale: Scale with the goal of giving yourself at least 1:1 rest, meaning a time of 1:30 or faster per round.

Calories: These are a sprint! Go hard for 50-60 seconds if you can not achieve 12/9 in that time.

Thrusters: Use lighter dumbbells such that you can do 8 in a row every time.

Objective: Yesterday’s intervals were slightly longer and skill-based; today’s are all about speed and moving a relatively challenging load. Sprint through the bike, then pick up those dumbbells and hang on. Unbroken thrusters is the main goal here, so if that means scaling down the load if you start needing multiple sets or a significant break after the bike to get these done. You’re creating your own rest today: the faster you go, the longer break you’ll get between intervals.

Score: fastest & slowest rounds (record all 8 in SugarWOD)

Thursday 11.28
Classes at 8 and 10 a.m. only

Name game: What time does your Thanksgiving feast start?

Warm-up: coach led

WOD: 3 rounds for time
35 kettlebell swings 24/16
30 push-ups
25 pull-ups
20 box jumps 30/24
1 mile run
*In case of rain: 2000/1600m row; 4000/3200m bike erg; 100/70 calorie Echo bike

Note: This workout is a shortened version of the hero WOD “Gaza,” which is 5 rounds of the above. Rx+ for today is to do 4 or 5 rounds for time, bearing in mind that the full workout takes 70-90 minutes on average.

How to scale: Even with reduced rounds, this is still a long workout with a lot of volume. In addition to modifying the skills, doing 2 rounds for time or giving yourself a time cap and treating this like an AMRAP are also good options.

Kettlebell swings: Use a lighter load. You should be able to finish these in 2-3 sets.

Push-ups: Elevate your hands on a box.

Pull-ups: Do ring rows.

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

Objective: Happy Thanksgiving! What better way to start a holiday than with a long, grueling workout? This is a reduced version of a hero WOD but it will still be a longer than usual effort — likely 45 to 60 minutes for most. The movements aren’t complicated or heavy, but there’s a lot of volume, so break them into manageable sets from the beginning and use the runs to recover.

Score: time to complete

Friday 11.29
No 6 a.m. class today.
Name game: What’s one thing you wish was on sale for Black Friday?

Warm up: coach-led barbell

Strength:
8 minute EMOM
3 touch-and-go power cleans
Rest 2 minutes
8 minute EMOM
1 squat clean

WOD: 12 minute AMRAP
15 medicine ball cleans 20/14
15 medicine ball sit-ups 20/14

How to scale: Use a lighter medicine ball.

Objective: Much like the snatches last week, today’s two-EMOMs-in-one are helping us work toward a couple of clean-based benchmarks next month. Aim to build in weight over the course of both halves of the EMOM. The workout is a simple couplet of med ball skills. Try to hang on: the sit-ups should be unbroken or close to it, and med ball cleans are not a “quick singles” type of skill — you should be doing sets of 5 at minimum.

Score: max clean and rounds & reps

Saturday 11.30
Name game: When is the appropriate time to start decorating for the holidays?

Warm up: coach-led funzies

WOD: For time with a partner *35 minute cap
60-40-20
power snatches 95/65
handstand push-ups
calorie row
burpees to 6” target

How to scale: Ensure you can do sets of at least 5-10 reps at a time on all skills.

Power snatches: Reduce the weight to one you can do for 5+ touch-and-go reps. If needed, take all reps from the hang.

Handstand push-ups: Use 1-2 abmats or do pike push-ups or z-presses.

Burpees: Do straight-arm burpees and aim for a target just above max reach.

Objective: It’s another pretty simple partner WOD, this time working through descending reps of four skills that alternate between pulling and pressing. The division of labor is up to you, but try to do at least 5-10 reps at a time before switching and keep transitions to a minimum on the row.

Score: time to complete

Sunday 12.1
Strength: Back Squat
5 Sets @ 70%, Max Reps in 0:45 Seconds
*Rest 1:30 between sets.