Full Program October 17 to 23

Monday 10.17

Name game: Would you rather be in a zombie apocalypse or a robot apocalypse?

 

Warm up: 2 minute bike/row then rounds of 10 air squats, 10 pass throughs, 5 inchworms

 

WOD: 5 rounds, each for time *35 minute cap
30 wall balls 20/14
20 burpees
10 thrusters 115/75
*rest 2 minutes between rounds

 

Lifestyle: 14/10, straight arm burpees, 75/55

 

Accessory (optional): 3-5 sets of 10 bicep curls, 10 skull crushers

 

Objective: Each round of this workout is a sprint that should take no more than 3-5 minutes to complete. Ideally, you’re completing each movement unbroken and transitioning quickly from one skill to the next. Use the built-in rest to recover and bring down your heart rate, but try to stay on your feet the whole time.

 

Score: time for each round

 

Tuesday 10.18

Name game: What’s your favorite source of caffeine?

 

Warm up: 200m run then 2-3 minutes of jump rope practice

 

Skill: kipping/pull-ups/transitions/ring muscle-ups
Athletes who have ring muscle-ups should make up to 5 attempts at a max set.

 

WOD: 5 minutes on, 1 minute off, for 3 rounds:

800m run or 50/35 bike or 1000/800m row

Max double unders

 

Lifestyle: 600m run (or equivalently reduced bike/row), single-single-double or DU attempts 

 

Accessory (optional): 3-5 rounds
20 alternating single leg v-ups
:40 plank hold

 

Objective: Use the skill work today to work on technique for these pulling movements. For the workout, run hard: you want to leave yourself with about a minute to accumulate double unders each round. If endurance is a major weakness, you can opt to scale the distance or simply treat the workout as three run/row/bike intervals and disregard the double unders. 

 

Score: double unders each round (note if you ran, biked, or rowed) and max set of RMU (if applicable)

 

Wednesday 10.19

Name game: What’s the weirdest thing you currently have in your car?

 

Warm up: For 4 minutes complete rounds of 20 jumping jacks, 10 banded strict press, 5 divebomber push-ups

 

Strength: strict press 5-5-5+ (third set is max reps)

 

WOD: 15 minute AMRAP
21/18 calorie row (or 15/12 bike)
15 push-ups
9 handstand push-ups (Rx+ strict)

 

Lifestyle: box push-ups, pike push-ups or z-press

 

Objective: The focus today is three sets of heavy strict press, with your max rep set as heavy or heavier than your first two sets. The workout is more pressing with a row or bike mixed in to get your heart rate up. The two types of push-ups will interfere with each other, so break them up into small sets to avoid hitting failure, and have a plan B for scaling.

 

Score: strict press weights (note reps for last set) and rounds & reps

 

Thursday 10.20

Name game: What’s your favorite genre of TV show?

 

Warm up: 2 minute bike/row, then rounds of 10 kip swings, 10 squat to hip hinge, 10 good mornings

 

WOD: For time *12 minute cap
30-20-10
Deadlifts 185/135
Toes to bar

 

Lifestyle: use a deadlift weight you can do for 10+ reps at a time; K2E or knee raises

 

Accessory: 3-5 rounds
3-5 tempo strict pull-ups/banded pull-ups or tempo ring rows (31X3)
:30 hollow hold
:30 superman hold
:30 barbell overhead hold

 

Objective: The workout is a sprint. You should use a deadlift weight and toes to bar scale that enable you to do sets of 8+ reps with only quick breaks, keeping in mind that the workout will hit your midline, but it will also hit your grip. You should have plenty of time to complete the accessory work, so focus on good positioning on each skill.

 

Score: time to complete

 

Friday 10.21

Name game: What is the strangest animal/insect you’ve seen in your house/yard/neighborhood?

 

Warm up: coach-led barbell 

 

Strength: review the bear complex and build to a set of 3 heavier than your weight for the workout.
1 bear complex is 1 power clean + 1 front squat + 1 push press + 1 back squat + 1 behind-the-neck push press (lock out fully overhead)

 

WOD: 20 minute EMOM
Odds: 3 unbroken bear complexes (pick load)
Evens: 12/9 calorie bike
(swap order to share bikes)

 

Lifestyle: reduce the bike calories to an amount you can finish in under 45 seconds when fresh. Drop the barbell between reps if needed. 

 

Objective: Pick your weight wisely for the bear complex. Most athletes should go lighter than they expect since the total volume, and fatigue from the bike intervals, will add up. But keep in mind that the 3 complexes should not take the full minute, so you can take some extra rest at the start of each interval if needed. 

 

Score: weight used (if you adjust mid-workout, your score is the lightest weight used)

Carlos WOD: “Brian’s 40th Birthday WOD”

Saturday 10.22

Name game: What’s your favorite scary movie?

 

Warm up: coach-led funzies

 

WOD: With a partner, 30 minute AMRAP:

20 C2B pull-ups
20 burpee box jump overs 24/20
20, 40, 60 etc. DB snatches 50/35
*split the work as desired. Add 20 reps to the DB snatches every round. 

 

Lifestyle: pull-ups, straight arm & step over, 40/25

 

Objective: This partner workout is a play on the Open workout 17.1 — an individual ladder of burpee box jump overs and dumbbell snatches. Be smart about how you divide the work with your partner, especially as the sets of snatches get larger.

 

Score: rounds & reps

 

Sunday 10.23

Strength: 20 minute EMOM 5 back squats