Monday 10.6

Name game: What’s your guilty pleasure drink (alcoholic, loaded with sugar, full of caffeine, or otherwise)?

Warm up: coach-led barbell

Strength: Every 1:30 for 10 sets
1 clean pull + 1 clean high pull + 2 power cleans

WOD: 12 minute AMRAP
100m run
8 barbell front rack lunges 95/65

How to scale: Reduce the load to keep the lunges unbroken.

Objective: We’re working on cleans today with a focus on the pull, practicing keeping the bar close and achieving full extension before you start moving to get under the bar. The workout is a short AMRAP with two movements that shouldn’t be taking more than about :30 each. Transition time will add up, so don’t dawdle between the run and the barbell.

Score: max clean complex and rounds & reps

Tuesday 10.7
Name game: What’s a fact you wish you could unlearn?

Warm up: for 4 minutes, rounds of 20 single/double unders, 10 kip swings, 10 box step-ups

WOD: For time *25 minute cap
100 double unders
50 pull-ups
10 wall walks
50 box jumps 24/20
10 wall walks
50 pull-ups
100 double unders

How to scale: Spend 2:00 or less on single-single-double/DU attempts or sub 200 single unders per set. Reduce the pull-up volume (25-40 reps) or sub ring rows and/or jumping pull-ups. Do partial wall walks. Jump to a lower box.

Objective: Our long WOD for the week takes the form of an out-and-back chipper. Slow and steady wins the race on workouts like this one, especially on skills like pull-ups and wall walks where muscle fatigue will come into play. Start with sets smaller than you think necessary in order to keep moving well until the end.

Score: time to complete

Wednesday 10.8
Name game: What was your most memorable childhood pet?

Warm up: coach-led track warm-up

WOD: 6 rounds for max reps; DB load is athlete’s choice
Minute 1: 15 air squats + max reps single arm DB hang clean & jerk
Minute 2: rest
Minute 3: 15 air squats + max reps DB snatch
Minute 4: rest

How to scale: Reduce the air squat reps if you cannot complete 15 in 30 seconds or to limit total volume as a newer athlete.

Accessory (optional): 3-5 rounds
Max front scale each side
Max back scale each side

Objective: Our standard Wednesday workout format has a twist this week with a buy-in to be completed before you reach the max reps portion of each interval. Air squat form and range of motion tend to fall apart when you try to move quickly for a lot of reps, so make it your goal today to not let that happen. Note that there is no requirement as to when you switch arms on either dumbbell skill, so divide the work into sets that are comfortable for you. The accessory work focuses on balance. It’s not glamorous but it’s good for you!

Score: total reps (DB skills only)

Thursday 10.9
Name game: How did you come to be living in this region?

Warm up: for 5 minutes, rounds of :30-:45 bike, 10 rolling v-sits, 5 inchworms

WOD: For total reps; each tabata is 8 rounds of :20 work, :10 rest:
tabata Echo bike calories [intervals 1-8]
rest 1 minute [9-10]
tabata knees to elbow [11-18]
rest 1 minute [19-20]
tabata burpees to 6” target [21-28]
rest 4 minutes [29-36]
tabata burpees to 6” target [37-44]
rest 1 minute [45-46]
tabata knees to elbow [47-54]
rest 1 minute [55-56]
tabata Echo bike calories [57-64]
*to share bikes have some athletes start on interval 11 (or sub C2 bike/row).

How to scale: Do knees to chest/knee raises and sub straight-arm burpees.

Objective: Today’s WOD is a total of 6 tabatas with a mix of hinging on the knees to elbow and burpees plus some straight cardio on the bike. Knees to elbows are frequently offered as a scaling option, but done correctly they’re a challenging skill in their own right. Try to achieve the full, intended range of motion on every rep.

Score: total reps

Friday 10.10
Name game: If you had a teleportation device that went from your house to a single location, where would it take you?

Warm up: 4 rounds, :20 per station, jumping jacks, med ball thrusters, scapular pull-ups

Strength: thruster 5×3 (compare to 5×5 on 9/26)

WOD: 5 rounds for time *8 minute cap
3 muscle-ups
15 wall balls 20/14

How to scale: Sub 3-6 reps of a challenging pull-up and reduce the weight/height of the wall ball to complete sets unbroken.

Objective: This our third round of the thrusters, and the reps have decreased again. As has been the goal the past two times, settle into your most challenging load of the day for your last 2-3 working sets. The workout is a sprint. Pick a challenging scaling option for the muscle-ups, but still try to keep it to under :30-:45 of work. 15 is not a big set of wall balls — they should be mostly if not entirely unbroken.

Score: max thruster & time to complete

Saturday 10.11
Name game: What’s your favorite scent for a candle?

Warm up: coach-led funzies

WOD: For time with a partner *32 minute cap
2000m row
60 power snatches 95/65
1500m row
40 power snatches 95/65
1000m row
20 power snatches 95/65
*1 partner works at a time; switch as desired

How to scale: Reduce the snatch load so that you can do sets of 5+ touch-and-go reps.

Objective: This week’s partner WOD features decreasing length rows and decreasing reps of the power snatch. Both have strong pulling and grip components, so interference will play a role. Maintaining good technique on both will keep your lower back from bearing the brunt of this workout, and switching off at regular intervals with your partner will keep your grip and legs as fresh as possible.

Score: time to complete

Sunday 10.12
Strength: 2 RM back squat