Monday 11.3
Name game: On a scale of 1-10, how much of a hoarder are you?

Warm up: coach-led barbell

WOD: 10 rounds for time *22 minute cap
3 power snatches 135/95
6 power cleans 135/95
9 bar-facing burpees

How to scale: Reduce the barbell load to manage quick singles and do straight-arm burpees and/or step over the bar.

Objective: We’re doing snatch pulls and snatches next week; for this week we’re doing some old-fashioned barbell cycling and burpees. Quick singles or touch-and-go will work for these small sets of snatches and cleans, and pacing the burpees consistently will help you finish under the cap.

Score: time to complete

Tuesday 11.4
Name game: What aspect of adulthood did you expect to be way more fun when you were a kid?

Warm up: for 4 minutes, rounds of 10 band pass throughs, 10/side band external rotations, 10 kip swings

Skill: muscle-ups
10-12 minutes to practice ring or bar muscle-ups; transitions; kip swings; jumping or strict pull-ups; and/or ring/matador dips. Pick 1-2 skills/drills and complete 3-5 rounds of each.

WOD: Every 3 minutes for 5 rounds, each for time:
15 dumbbell thrusters 50/35
15 toes to bar

How to scale: Use lighter dumbbells and sub knees to elbow/chest/hips such that you can complete each round in under 1:30.

Objective: Today starts with some skill work customizable to wherever you are in your muscle-up journey. Pick drills that help address your weaknesses. The workout is 5 quick intervals. If you’re on the fence about scaling the thrusters, go lighter! 75 reps is a lot and those DBs get heavy quickly. You should be able to complete those and the toes to bar in no more than 2-3 sets each. Aim for a minimum of 1:1 rest.

Score: fastest/slowest rounds (record all 5 in SugarWOD)

Wednesday 11.5
Name game: What snack food do you find most addictive?

Warm up: jump rope tabata

WOD: 10 rounds for max reps, working 1:30 on, 1:30 off
double unders (100 reps in round 1, 90 in round 2, etc., down to 10 in round 10)
max reps DB bench press (choose your own load)

How to scale: Sub single unders 1.5 to 1 (150, 135, 120, etc.) or accumulate double unders/attempts, capped at 1:00 per round.

Objective: Today is all about your skill and stamina with the jump rope. You’ll need to do big sets to make it through the first few rounds on time, but it gets easier from there. What gets harder is the dumbbell bench, as you’ll have more and more time there as the muscle fatigue builds.

Score: total DB bench reps (note load)

Thursday 11.6
Name game: Would you rather take a guided tour or explore on your own?

Warm up: 6 minute EMOM
Odds: row
Evens: AMRAP 10 air squats, 5-5-5-5 monster walk

Strength: tempo back squat 5×5 (33×1)

WOD: For time with a partner:
3000m row
*switch every 250m (solo: 6x250m, rest 1:1)

Objective: We’re done with thrusters and deadlifts for now, so we’re back to back squats, starting with tempo work to add time under tension. Aim for the same or similar load across your five working sets. We’ll be repeating this rep scheme in the weeks to come so there’s plenty of time to get heavier. Our partner WOD comes early this week, and it’s a true sprint-rest workout. The goal is a 90%+ effort on each 250m piece.

Score: max squat & time to complete

Friday 11.7
Name game: What color socks are you wearing today?

Warm up: For 4 minutes, rounds of 4 shuttle runs, 8 band pass throughs, 8 band strict press, 8 plank shoulder taps

Strength: Every 2 minutes for 7 sets: 3 push jerks

WOD: 12 minute AMRAP
4 wall walks
6 pull-ups
4 shuttle runs 25’/25’
6 pull-ups

How to scale: Partial wall walks; jumping pull-ups or ring rows.

Objective: We’ve spent time recently on the strict and push presses, so now it’s time to give the push jerk its due. Try to make each of your 7 working sets challenging. The WOD is a quick AMRAP with small sets. Aside from the wall walks, you should be able to do everything unbroken.

Score: max push jerk and rounds & reps

Saturday 11.8
Name game: What’s a boring, repetitive task you actually enjoy doing?

Warm up: coach-led

WOD: “Chad”
For time: 1,000 box step-ups 20”
*Note: Rx is with a 45/35 pound ruck or weighted pack. You must supply your own vest or ruck if you intend to do this with weight. There is no official time cap; as written, “Chad” takes an average of 60-70 minutes.

How to scale: Use lighter or no weight; use a lower box; reduce the reps or cap yourself at 30-45 minutes.

Objective: “Chad” became a hero WOD after its namesake, former Navy SEAL Chad Wilkinson, died by suicide in 2018. The workout was inspired by Chad himself, who would regularly do 1,000 weighted step-ups alone in his garage as training to summit the highest mountain in South America. Since his death, it has become a rallying point for raising awareness of veteran mental health. The workout is meant to be long, grueling, and solitary, so take this on as both a physical and mental challenge.

Score: time to complete

Sunday 11.9
Strength: bench press 5×5; strict press 4×8