Monday 9.1
Labor Day schedule: classes at 7:15 a.m., 10 a.m., and noon.
Name game: Would you rather have to replace your hands with forks or have to replace your feet with wheels?

Warm up: coach-led

WOD: “Hotshots 19”
6 rounds for time *40 minute cap
30 air squats
19 power cleans 135/95
7 strict pull-ups
400m run

How to scale: Use a lighter barbell; the cleans should be quick singles or sets of 3-5 touch-and-go. Keep the strict pull by doing banded or jumping pull-ups or challenging ring rows.

Objective: We’re punctuating the long weekend with a fun hero WOD. Six rounds is a lot, so be sure to pace yourself, especially on the big sets of power cleans. While these movements don’t seem to interfere with one another, they will: your legs will be tired from the squats, so you’ll pull harder on the cleans and tire out your lats for the pull-ups. Don’t underestimate it!

Score: time to complete

Tuesday 9.2
Name game: How old were you on your last “first day of school”?

Warm up: 3 rounds, :30 per station, band pass throughs, band strict press, plank shoulder taps, burpees

Strength: push press 10-8-6-4-2 (compare to 9/9/24)

WOD: AMREPs in 8 minutes
2, 4, 6, etc.
renegade rows 50/35 (L+R = 2)
lateral burpee over 2 DBs

How to scale: Use lighter DBs and/or do straight-arm burpees/step over. You should be able to make it through at least the set of 10 unbroken.

Objective: We’re push pressing today in the same rep scheme that we’ve used for bench and strict press the past two weeks. The goal remains to build in weight as the reps go down each set. The workout is a quick ascending AMREP featuring horizontal movement patterns. Scale so that you can keep up a quick tempo and largely unbroken sets through most of it.

Score: max push press & total reps

Wednesday 9.3
Name game: What’s a place you’ve traveled to that completely changed your perspective?

Warm up: coach-led

WOD: 4 rounds, 1 minute per station for max reps
Minute 1: kettlebell taters (choose your own load)
Minute 2: sit-ups
Minute 3: jumping alternating lunges
Minute 4: plank hold (60 sec = 20 reps)
Minute 5: Echo bike calories
Minute 6: rest

Objective: This week’s station-style workout pairs three high-intensity movements that will get your legs burning quickly with two core movements that give you a chance to recover mid-workout. The bike comes last for a reason — there’s no reason to sandbag there when you have a full minute of rest right after!

Score: total reps

Thursday 9.4
Name game: If you could choose an afternoon pick-me-up delivered to your desk every day, what would it be?

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

Strength: 12 minute EMOM
1 3-position power snatch

WOD: For time *12 minute cap
30 alternating DB snatches 50/35
90 double unders
30 alternating single arm devil press 50/35
90 double unders
30 alternating DB snatches 50/35

How to scale: Use a lighter dumbbell such that you can do 10+ reps at a time. Spend no more than 2 minutes per set on DU attempts/S-S-D or sub 150 singles.

Objective: Like last week’s cleans, we’re working the power snatch from three starting positions today, placing the emphasis on hitting full extension of your hips on every rep. The WOD is a quick out-and-back chipper of DB skills and double unders. Like Tuesday’s WOD this should be on the quick side so pick a DB load you’re comfortable moving for big sets.

Score: max snatch & time to complete

Friday 9.5
Name game: If you had to pick a theme song for your life right now, what would it be?

Warm up: 2 minute bike/row then rounds of 10 box step-ups, 5 divebomber push-ups, 5 rope knee raises

WOD: “Falkel”
25 minute AMRAP
8 handstand push-ups
8 box jumps 30/24
1 rope climb

How to scale: Use 1-2 ab-mats or sub pike push-ups or z-presses; jump to a lower box; do a partial climb, ground to stand + rope knee raise, or 5 strict knee raises.

Objective: We’re closing the week with a second hero WOD. This one is an AMRAP with relatively quick rounds that you should be able to keep mostly unbroken, given that there is minimal interference between the three skills. Aim for at least 10 full rounds, though a score of 15+ is attainable.

Score: rounds & reps

Saturday 9.6
Name game: What’s a common misconception about your profession?

Warm up: coach-led funzies

WOD: For time with a partner *30 minute cap
4000m row
100 DB bench press 50/35
100 toes to bar
*1 partner works at a time; partition all work as desired

How to scale: Reduce the DB weight and the range of motion on the toes to bar (knees to elbow, chest, hips) such that you can maintain sets of 5-10 reps at a time.

Objective: It’s choose-your-own-adventure time for you and a partner. Feel free to play to your strengths and weaknesses and divide up the work in whatever way lets you minimize breaks and avoid hitting muscle failure on the bench or toes to bar.

Score: time to complete

Sunday 9.7
Strength: 16 min EMOM
Odd: 4 back squats
Even: 10 walking lunges