Monday 10.30
Name game: What’s your favorite scary movie?

Warm up: 2 minute row/bike then coach-led barbell

Strength: 12 minute EMOM
2 squat snatches

WOD: 4 rounds for time *15 minute cap
10 dumbbell goblet squats 50/35
10 dumbbell hang snatches (right)
10m dumbbell overhead walking lunge (right)
10 dumbbell goblet squats
10 dumbbell hang snatches (left)
10m dumbbell overhead walking lunge (left)

How to scale: Lighten the load so you can do each of these movements unbroken for at least the first round, using the dumbbell weight that is appropriate for your weakest skill on your weaker side. If you struggle with the overhead position for the lunge, do a goblet-style or  single-arm front rack lunge.

Objective: For the snatches today, prioritize technique, but try to build in weight over the course of the 12 minutes if you’re moving well. The two reps do not need to be touch-and-go. Make sure every rep includes an overhead squat, even if that means doing a power snatch followed by an overhead squat. The workout is primarily single-arm and single-leg skills — this means that your “rest” should be while the opposite side is working, not while the dumbbell is sitting on the ground. Staying moving in order to beat the cap.

Score: max snatch double & time to complete

Tuesday 10.31
Name game: What was your best ever Halloween costume? (Or costume you saw someone else wearing)?

Warm up: 4 rounds, :20 per station, of jumping jacks, rocking tables, burpees

Strength: bench press 5×3

WOD: For time *13 minute cap
50 burpees
15 bar muscle-ups
50 burpees

How to scale: Find a way to do the burpees without taking breaks, and pick a muscle-up scale that’s challenging for 3-5 reps at a time.

Burpees: Reduce the reps or do straight-arm burpees so that each set takes under 5 minutes.

Bar muscle-ups: If you’re close to having these, use a band or make attempts, capping time spent at around 3 minutes. Otherwise do 15 reps each of a pull and a push that are challenging for you to do for 3-5 reps in a row: strict chest-to-bar, chin-over-bar, banded, or jumping pull-ups or ring rows; and ring dips, matador dips, banded dips, or box dips.

Objective: It’s again your choice on the bench press today if you want to use the same heavy load for all 5 sets or build up to a heavy 3 for the day. Try to start your working sets at a weight heavier than you used for the 3×5 on 9/21. The workout is a quick sprint chipper. Try not to take breaks on the two big sets of burpees and chip away consistently at the bar muscle-ups. Aim to spend less than 5 minutes on each set of burpees and less than 3-4 minutes on the muscle-ups.

Score: bench weights & time to complete (or note reps completed at cap)

Wednesday 11.1
Name game: What was your favorite candy when you were a kid?

Warm up: 6 minute EMOM
A: bike
B: AMRAP 10 sit-ups to straddle, 10 kip swings

WOD: With a partner, 30 minute AMRAP
40 calorie bike*
60 T2B**
40 calorie bike*
60 medicine ball sit-ups 20/14**
40 calorie bike*
60 parallette shoot throughs**
*”resting” partner holds 24/16 KBs in front rack
**core skills: one partner works at a time, switch as desired

How to scale: Pick versions of the core skills that you can do for at least 6-8 reps at a time, and pick kettlebells you can hold in the rack position for at least 30-40 seconds at a time.

Toes to bar: Reduce the range of motion to knees to elbow, knees to chest, or knee raises. If hanging is an issue, do tuck-ups or v-ups.

Medicine ball sit-ups: Use a lighter medicine ball or do unweighted sit-ups.

Shoot throughs: Use benches or boxes. The higher the surface, the easier the skill.

Kettlebell holds: Use lighter kettlebells. Avoid using dumbbells; these are substantially easier to hold even at equivalent loads.

Objective: It’s all about the core today, with some biking along the way to ensure your legs and lungs don’t feel left out. Make a plan with your partner for how to divide the work on the three core skills, making sure to switch off short of hitting failure. On the bike, aim for intervals of at least :30 at a time, again switching before hitting failure on the static hold.

Score: rounds & reps

Thursday 11.2
Name game: Would you rather have a hook for a hand or peg for a leg?

Warm up: 2 minutes of jump rope then rounds of 5-5-5-5 monster walks, 5 inchworms, 10 air squats

Strength: 5 sets of 2 front squats + 4 back squats
*use the same load for all 5 sets and rest exactly 2 minutes between sets. No rest between front and back squats other than to re-rack. Try for a load heavier than 10/16.

WOD: 7 minute AMRAP
5 thrusters 135/95 (no racks)
50 double unders

How to scale: Modify so that rounds are not taking longer than about 90 seconds each, even late in the workout.

Thrusters: Use a weight that is challenging but doable for 5 unbroken reps for at least 2-3 rounds.

Double unders: Do single-single double or up to 1 minute of attempts per round. Sub 10/8 calorie bike if jumping isn’t an option.

Objective: The focus is again on our heavy sets of front and back squats. The load should be approaching your 2-3 rep max on the front squat. The workout is relatively heavy but also quick. Try to stay unbroken on the thrusters for as long as you can and use the double unders to recover. Aim for at least 4-5 full rounds, but if you’re up for a challenge, see how long you can sustain EMOM pace or faster. 

Score: squat load and rounds & reps

Friday 11.3
No 4 p.m. class or CarlosWOD tonight. Sign up for the special 5:30 p.m. class and stay for the Diwali party! All classes are doing the listed workout.

Name game: What’s one holiday you wish you got the day off for?

Warm up: coach-led track

WOD: 3 minutes on, 1 minute off, for 9 rounds, alternating between

400m run
Max reps pull-ups

400m run
Max reps burpee box jumps 24/20

400m run
Max calorie row or bike (athlete’s choice)

How to scale: Ensure that you have time to accumulate some reps during every interval.

Run: reduce the distance if you’ll struggle to finish 400m in under 2:15.

Pull-ups: Do jumping pull-ups or ring rows. Don’t waste time getting into a band. Pick a modification you can do for fairly large sets — at least 8-10 reps at a time.

Burpee box jumps: Do straight-arm burpees to a lower box or step up.

Objective: The days are getting shorter and colder, so we’re bidding farewell to most running until next spring with a lot of it — a total of 2.25 miles that you’ll do as a buy-in to the work that counts: AMREPs of pull-ups, burpee box jumps, and machine calories. Push the run hard enough that you’re getting at least 30-45 seconds to accumulate reps, but save enough that you’re able to get right to work at the end of each 400.

Score: total reps

Saturday 11.4
Name game: If you could be an animal for a day, which animal would you choose?

Warm up: med ball toss games then work up to your clean weight

WOD: “Partner Holleyman”
45 rounds for time *35 minute cap
5 wall balls 20/14
3 handstand push-ups
1 power clean 225/155
*one partner works at a time, divide work as desired

Or: “Holleyman” (solo)
30 rounds for time *35 minute cap
5 wall balls 20/14
3 handstand push-ups
1 power clean 225/155

How to scale: Rounds are quick and reps are low, so pick options you won’t need to break into multiple sets.

Wall balls: Use a lighter ball or go to a lower target. You should always be able to get all 5 reps unbroken.

Handstand push-ups: Use 1-2 abmats or do pike push-ups or z-presses. You should also be able to do all 3 reps unbroken.

Power clean: Use a weight that is a challenging single but one you can complete without needing a long rest beforehand.

Objective: It’s a choose-your-own-adventure kind of Saturday. If you’re up for a challenge, tackle the hero WOD “Holleyman” on your own, trying to cycle through rounds quickly while still challenging yourself on the heavy power clean — and keeping in mind that to finish under the cap, you can’t go too much slower than 1 round per minute. If you’d rather work with a friend, you’ll do a few more rounds, but you have the flexibility to split the work any way you’d like, allowing you to play to your strengths and weaknesses — and keep your pace under :45 per round to beat the cap.

Score: time to complete

Sunday 11.5
Strength: 15 minute EMOM 3 deadlifts @ 80%

Accessories:
Bilateral Bent over DB Row 4×10
Snatch Grip Romanian DL 4×6
Strict Pull ups 4x Max Reps