Monday 11.7

Name game: What’s your favorite carbonated beverage?

 

Warm up: 2 minute bike/row then review pull-up/muscle-up progressions

 

WOD 1: 10 minute EMOM
Odds: 15 parallette shoot throughs
Evens: max muscle-ups (choose your own adventure; Rx+ strict)
*swap order to share parallettes

 

Lifestyle: shoot-throughs on boxes; MU attempts/transitions or 30 seconds max pullups & 30 seconds max dips

 

WOD 2: For time with a partner *20 minute cap
40-30-20-10/28-21-14-7
calorie bike
*Each partner completes 40/28 calories, then each completes 30/21, etc.
**Only if there aren’t enough Echo bikes, sub 48-36-24-12/40-30-20-10 cal row or bike erg
***Solo: rest 1:1

 

Lifestyle: reduce the calories if you cannot average a pace of at least 10/7 calories per minute 

 

Accessory (optional): 3-5 rounds 4/4 kettlebell windmill, :40/:40 side plank hold

 

Objective: The first workout of today is a chance to work on gymnastics. Since there is no set number of reps to be finished, it’s a great opportunity to pick a challenging skill for those minutes. The second workout is a series of sprints. Do the longer intervals at around 90%, but finish at 100% for those final 10 calories. 

 

Score: total MUs & time for bike work

 

Tuesday 11.8

Name game: What movement in today’s WOD do you expect to find the hardest?

 

Warm up: coach-led barbell

 

WOD: “Andi”
For time *30 minute cap
100 hang power snatches 65/45
100 push presses 65/45
100 sumo deadlift high pulls 65/45
100 front squats 65/45

 

Lifestyle: 45/35; partition or reduce the reps. 

 

Extra credit: death by calorie row – start at 4 calories and add 2 each minute

 

Objective: This benchmark is a twist on the classic bodyweight WOD Angie using a barbell to mimic those movement patterns. The weight should be light, so grip will be the limiting factor for most people. Keep your sets consistent and try to take only quick breaks. Note that for your score to count as “Rx,” you cannot partition the work. See 7/23/21 in SugarWOD for past results.

 

Score: time to complete

 

Wednesday 11.9

Name game: If you could have a vacation house anywhere in the world, where would it be?

 

Warm up: 2 minute bike/row then rounds of 10 step-ups, 10 kip swings, 5 inchworms

 

WOD: 3 cycles of:
3 minute AMREP
5 knees to elbow
5 box jumps 24/20
Rest 1 minute
3 minute AMREP
burpee pull-ups
Rest 1 minute

 

Lifestyle: knee raises, step-ups; straight-arm burpees to lower pull-up bar

 

Accessory: 3-5 rounds
15 second/leg front & back scale
30 second L-sit

 

Objective: This workout is a series of three-minute sprints, but with minimal rest between and 18 minutes of total work, pacing is crucial. Use the first two intervals to set targets to maintain for the rest of the WOD. 

 

Score: total reps

 

Thursday 11.10

Name game: What was your first job?

 

Warm up: for 4 minutes complete rounds of 20 single/double unders, 10 air squats, 10 lunges

 

Strength: pause back squats. 4×7 with a 3-second pause

 

WOD: 8 minute AMRAP
5 sets of the complex 1 DB hang squat clean + 2 DB front rack lunges 50/35
35 double unders

 

Lifestyle: 40/25; reduced DU reps, 15 single-single-double, 30 seconds of DU attempts, or 6/4 calorie bike. Unless you are still working on the skill of single unders, they are not a scaling option today.

 

Objective: Take your time on the pause squats and work with a partner to make sure you’re holding the bottom for the full three seconds. If your legs are still feeling it from Tuesday, go lighter but really focus on excellent squat mechanics and staying tight during the pause. For the workout, try to complete both the complexes and double unders unbroken, but make sure not to exhaust your grip. 

 

Score: pause squat weights and rounds & reps (1 complex = 3 reps)

 

Friday 11.11

Name game: Where do you get your news?

 

Warm up: 4 rounds, 20 seconds per station, of jumping jacks, banded pass throughs, banded strict press

 

Strength: strict press 3-3-3+ (last set is max reps)

 

WOD: For time *12 minute cap
21-15-9
Calorie row (16-11-6 bike)
Push jerks 135/95

 

Lifestyle: use a push jerk weight you can cycle for at least 8-10 reps in a row. 

 

Accessory (optional): tabata hollow hold

 

Objective: If you did the 5-5-5 strict press a couple of weeks ago, aim for a slightly heavier weight today. The workout should be short to medium-duration. Try to break the push jerks into no more than 2-3 sets each round, and remember to use your legs. 

 

Score: strict press weights & time to complete

 

Saturday 11.12

Name game: Would you rather go colorblind or lose your sense of taste?

 

Warm up: coach-led funzies

 

WOD: For time with a partner, alternating full rounds *35 minute cap
10 rounds of:
9 pull-ups
9 power snatches 95/65
9 bar-facing burpees
Then, 10 rounds of:
6 pull-ups
6 overhead squats 95/65
6 bar-facing burpees
Then, 10 rounds of:
3 pull-ups
3 squat snatches 95/65
3 bar-facing burpees

 

Lifestyle: jumping/banded pull-ups or ring rows, 75/55, straight-arm burpees

 

Objective: This workout is a series of sprints, and the triplets get shorter as you go, so your rest time will also be reduced. Try to remain unbroken for both the pull-ups and barbell movements. 

 

Score: time to complete

 

Sunday 11.13

Strength: 15 min EMOM DL 3 reps w/ 2 sec pause below the knee last rep