Monday 10.13

Name game: If you could learn a new skill related to your job, what would it be?

Warm up: for 4 minutes, rounds of 20 jumping jacks, 10 band pull-aparts, 5 inchworms w/ push-up

Strength: bench press 5-5-3-3-1-1-1

WOD: For time *12 minute cap
30-20-10
handstand push-ups
toes to bar

How to scale: You should be able to maintain sets of at least 5 reps at a time on both skills.

HSPU: Reduce the reps (e.g. 21-15-9) or use 1-2 ab-mats; or sub pike push-ups or z-press.

T2B: Reduce the range of motion to knees to elbows, chest, or hips.

Objective: Similar to the strict press two weeks ago, we’re working through decreasing reps of bench press with the goal of building to a heavy single for the day. The workout also has descending reps in a couplet format. A pace of 10 reps per minute beats the cap.

Score: max bench press & time to complete

Tuesday 10.14
Name game: What’s the most boring thing about you?

Warm up: 2 minute bike/row then rounds of 10 good mornings, 10 glute bridges, 10 box step-ups

Strength: deadlift 5×3 (compare to 5×5 on 10/3)

WOD: 4 rounds for time *10 minute cap
1 legless rope climb
15 box jumps 24/20
1 legless rope climb
15 plate ground-to-overhead 45/25

How to scale: Sub regular rope climbs or 5 strict pull-ups, jumping pull-ups, or challenging ring rows. Use a lower box and/or a lighter plate.

Objective: Following in tandem with our thrusters, we’re also down to sets of 3 on our deadlifts, so aim to build to a heavier load than last time for your final 2-3 working sets. The workout mixes a challenging pull and some hinging skills that will jack your heart rate up. Make sure you’re good to go before climbing the rope, but get right to work on the box and the plate.

Score: max deadlift & time to complete

Wednesday 10.15
Name game: If you could permanently delete one holiday from the calendar, which would you eliminate?

Warm up: 6 minute EMOM
Odds: row
Events: 5/5 active lizard, 10 mountain climbers, 5 push-ups

WOD: “Fortitude”
30 minute EMOM
15/12 calorie row
15 burpees

How to scale: Do straight-arm burpees. 

Objective: There is nothing complicated about the format or movements in this workout, but it’s both a physical and a mental grind. Finishing all 450 reps is a lofty goal, not an expectation, so choose realistic targets for both skills that won’t leave you struggling long before 30 minutes is up.

Score: total reps (max 450/405)

Thursday 10.16
Name game: What’s your favorite type of souvenir to bring home when you travel?

Warm up: 2 minutes jump rope work then coach-led barbell

Strength: Every 1:30 for 10 sets
1 snatch pull + 1 snatch high pull + 2 power snatches

WOD: 10 minute AMRAP
35 double unders
7/7 kettlebell snatch 24/16

How to scale: Spend no more than :40 per round on DU attempts or accumulating single-single doubles or sub 70 single unders. Use a lighter kettlebell or sub single-arm swings.

Objective: Our snatch complex today mirrors our clean complex from last week, with a focus on full extension through each pull and keeping the bar close to your body. The workout is a short AMRAP, so try to keep your rounds quick and your rests minimal, opting for a kettlebell load you can hold onto for unbroken sets throughout.

Score: max snatch complex and rounds & reps

Friday 10.17
Name game: If you could only use 3 condiments for the rest of your life, which would they be?

Warm up: coach-led barbell

WOD: “Macho Man”
EMOM until failure:
3 power cleans 135/95
3 front squats 135/95
3 push jerks 135/95
*After 10 minutes, add 1 rep per movement per round (round 11 = 4-4-4, round 12 = 5-5-5, etc.)

How to scale: Reduce the load to ensure you can make it through at least 10 minutes.

Accessory: 3-5 rounds
:20-:30/side plank hold
Max effort hollow hold
Rest 1 minute between rounds

Objective: “Macho Man” is a unique death-by style workout that starts out as what should be a manageable EMOM but quickly ramps up after the 10 minute mark. See how far you can go once the reps start going up — making it to minute 15 is a great score!

Score: rounds & reps (minutes completed + additional reps)

Saturday 10.18
Name game: How much Halloween candy will you buy this year?

Warm up: coach-led funzies

WOD: With a partner, 30 minute AMRAP
400m run (together)
30 pull-ups
30/24 calorie Echo bike
30 dumbbell box step ups 50/35 20”

How to scale: Sub jumping pull-ups or ring rows and use lighter DBs and/or a lower box.

Objective: This week’s partner WOD is a straightforward AMRAP where you’ll start each round running together but will otherwise divide the work as you see fit, breaking it up strategically to work to your strengths and avoid redlining or hitting muscle failure. See if you can get at least 3 full rounds.

Score: rounds & reps

Sunday 10.19
Strength: 2 RM deadlift