Monday 10.27
Name game: What’s a vegetable you think is underrated?

Warm up: 2 minute bike/row then rounds of 5 inchworms, 10 glute bridges, 10 good mornings

Strength: deadlift 5-5-3-3-1-1-1

WOD: AMREPs in 7 minutes
burpee pull-ups

How to scale: Do straight-arm burpees and/or use a lower pull-up bar. If subbing ring rows, do sets of 5 burpees followed by 5 ring rows.

Objective: Like last Tuesday’s thrusters, today’s deadlifts are the culmination of the work we’ve done on them in the last 8 weeks. As the reps decrease your load should increase, with the goal of a heavy single or even a PR attempt in the final 1-2 sets. The WOD that follows is simple but challenging. Try to keep up a consistent pace throughout.

Score: max deadlift & total reps

Tuesday 10.28
Name game: If you could be a fly on the wall for the day, which wall would you pick?

Warm up: jump rope tabata then coach-led skill review

WOD: 3 rounds for time *27 minute cap
20 hang power snatches 95/65
50 double unders
20 toes to bar
50 double unders
20 handstand push-ups
50 double unders

How to scale: Modify to keep rounds under 9 minutes. In addition to the skill swaps recommended below, reducing the reps to 10-15 on movements that are more challenging for you is also an option.

Hang power snatch: Reduce the load to maintain sets of 5-8 reps at a time.

Toes to bar: Sub knees to elbow, chest, or hips

Handstand push-ups: Use 1-2 abmats or sub pike push-ups or z-presses.

Double unders: Sub 100 singles or cap yourself at 1 minute of single-single-doubles/DU attempts.

Objective: It’s our long day for the week with a little bit of everything and a lot of grip. The double unders are as close as you’re coming to built in rest, so keep your shoulders relaxed and take intentional breaks as needed. Small sets with quick breaks will also be your friend on the snatches and gymnastics to keep your grip fresh and your heart rate under control.

Score: time to complete

Wednesday 10.29
Name game: What’s your type of scary movie — gory, psychological, zombies, etc. — or no thanks I’ll take a romcom?

Warm up: 1:30 each bike and row then coach-led squat therapy/movement review

WOD: 6 rounds for max reps
In 90 seconds:
15/12 calorie row
max reps KB goblet squat 24/16
Rest 60 seconds
In 90 seconds:
12/9 calorie Echo bike
max reps KB goblet lunges 24/16
Rest 60 seconds

How to scale: Use a lighter kettlebell. You should be capable of large sets (20+ reps) when fresh.

Objective: It’s another longer one, but this time in interval form with 18 minutes total working time. The goal in every interval is the same: get to the kettlebell, ideally with at least :30 to spare. Pick it up right away and try to hang on until time’s up.

Score: total reps

Thursday 10.30
Name game: What’s the worst airport you’ve had the displeasure of visiting?

Warm up: For 4 minutes rounds of 20 jumping jacks, 10 band strict press, 10 band whippets

Strength: push press 5-5-3-3-1-1-1

WOD: For time, partitioned as desired *14 minute cap
8 rope climbs
80 push-ups
80 sit-ups

How to scale: Do partial climbs or sub 5 strict knee raises per climb; elevate your hands as needed on the push-ups.

Objective: Today’s push press is our second max out day of the week, with the same approach as Monday’s deadlift to build to a heavy single for the day. The workout lets you choose your own adventure, though 8 rounds of 1-10-10 or 4 rounds of 2-20-20 (or 2-10-20-10 to break up the push-ups more) will work well for most.

Score: max push press & time to complete

Friday 10.31
Name game: How are you celebrating Halloween?

Warm up: coach-led barbell

Strength: Every 1:30 for 10 sets
clean pull + clean high pull + squat clean

WOD: Four 2-minute AMRAPs, resting 1 minute between
3 front squats 135/95
6 box jump overs 24/20
*pick up where you leave off

How to scale: Reduce the front squat load to complete all reps unbroken; jump over a lower box.

Objective: We’re still drilling the pull phases of the clean, this time finishing with a full squat clean. Build in weight over the course of the EMOM as long as you’re moving well. The WOD is quick intervals with quicker rest. Aim for at least 3 full rounds in each.

Score: max clean complex and rounds & reps

Saturday 11.1
Name game: What’s your favorite holiday to decorate for?

Warm up: coach-led funzies

WOD: With a partner, 30 minute AMRAP
Partner A: 400m run
Partner B: AMRAP
8 strict pull-ups
8 devils press 50/35
*Switch when partner A finishes the run, picking up where partner B leaves off.

How to scale: Sub strict banded pull-ups, jumping pull-ups, or ring rows; use lighter DBs such that you can do at least 4 reps in a row.

Objective: There’s no rest for the weary in today’s partner WOD. Recover on the run as best you can, then stay in control by breaking the pull-ups and devils press into sets of 1-4 from the start.

Score: rounds & reps

Sunday 11.2
Strength: front squat 4×8