Monday 9.16
Name game: What’s the weirdest dream you remember having?

Warm up: for 4 minutes, rounds of 4 shuttle runs, 5 squat to hip hinge, 5 jumping squats, 10 glute bridges

Strength: tempo back squat 5×5 @ 33×1
*3 second descent, 3 second pause at bottom, 1 second rest at top
**same load all 5 sets

WOD: 6 minute AMRAP
12 DB front rack lunges 50/35 (in place)
4 shuttle runs 25’/25’

How to scale: Reduce the dumbbell weight so you can do the lunges unbroken.

Objective: You heard it here first: we’re back squatting in some form every week for the next several months, starting today with everyone’s favorite: the tempo squat. Keep yourself honest, particularly with the pause at the bottom, and make sure to note the load you use today for future reference. There’s no break for you quads on the WOD, but it’s a short one, so just keep moving.

Score: squat load and rounds & reps

Tuesday 9.17
Name game: What’s the scariest encounter you’ve had with wildlife?

Warm up: coach-led barbell

Strength: Every :30 for 8 minutes
1 power snatch
*Start at a moderate to heavy load and add weight every 3-5 reps, if desired. Time between reps is limited: Plan any weight changes ahead of time and have extra plates ready to go!

WOD: For time *15 minute cap
50 box jump overs 24/20
40 pull-ups
30 power snatches 115/75

How to scale: Modify to beat the cap, noting that the cap is very lenient, so a much quicker time does not necessarily mean you scaled too much. Aim for unbroken box jump overs, pull-ups in sets of 5-10, and snatches as quick singles or faster. Beginners can reduce the rep scheme to 40-30-20.

Box jumps: Jump over a lower box or plate. Sub step-overs in case of injury.

Pull-ups: Do jumping pull-ups, banded pull-ups, or ring rows; or a mix of kipping pull-ups and one of these options.

Snatches: Reduce the weight and/or go from the hang. You should be capable of cycling 5+ reps at a time.

Objective: Today’s strength EMOM is at double-speed, so start at a moderate load and plan your weight changes wisely. The workout is a medium-short chipper. You should be able to work through the box jumps and pull-ups in big sets, then move efficiently through the snatches doing quick singles or sets of 3-5 with quick breaks. Don’t think of the time cap as an indication of how long this should take: sub-10 minutes is attainable!

Score: snatch load & time to complete

Wednesday 9.18
Name game: What was your favorite activity during recesses at school?

Warm up: coach-led track-style or pizza game

WOD: 32 minute EMOM
Minute 1: 14/11 calorie bike
Minute 2: 14/11 calorie row
*Minute 3: max pogo burpees (lateral over DB or yoga block)
Minute 4: rest

*Athletes may start accumulating burpees as soon as they finish the row.

How to scale: Pick a calorie target for the row and bike you can maintain for all 8 rounds. Do straight-arm burpees and/or step over the dumbbell.

Objective: It’s the longer, mostly monostructural day for the week, with a solid dose of pogo burpees — that’s burpees jumping over the dumbbell then back — for good measure. The first couple of rounds might feel easy, but see how well you can keep up your burpee count in later rounds.

Score: total burpees

Thursday 9.19
Name game: Would you rather have the hiccups forever or always feel as though you’re about to sneeze?

Warm up: 2 minute run/bike/row then 2-3 rounds 10 kip swings, 10 light Russian KBS, 10 rocking tables

Movement prep: muscle-up skill work

WOD: “Nate” (compare to 3/22/23)
20 minute AMRAP
2 ring muscle-ups
4 handstand push-ups
8 American KBS 32/24

How to scale: This is a hero WOD, so make it challenging for yourself, but try to maintain a pace of under 2 minutes per round.

Ring muscle-ups: Make attempts, do bar muscle-ups, or sub 2 challenging pull-ups + 2 challenging dips.

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

Kettlebell swings: Use a lighter kettlebell such that you can do all 8 reps unbroken. Alternatively, sub Russian swings.

Objective: “Nate” is a hero WOD that’s heavy on the high skill gymnastics. To get a good workout in the traditional sense, pick modifications so you can move through these skills largely unbroken and aim to average 1:30-2 minutes per round or faster. The longer AMRAP format also lends itself well to treating this more as skill work, so if you want to slow down and focus on practicing handstand push-ups and/or muscle-ups, today is a great day for that.

Score: rounds & reps

Friday 9.20
Name game: Which celebrity’s personal assistant would you want to be?

Warm up: 3 rounds, :30 per station jumping jacks, PVC front squats, kip swings, inchworms

WOD: For time *18 minute cap
21-18-15-12-9-6-3
front squats 135/95 (no racks)
toes to bar

How to scale: Like Tuesday, this time cap is longer than should be needed. Scale to finish the initial rounds in 2-3 sets per movement, and aim to complete at least 9-6-3 unbroken. Beginners can significantly reduce the volume by skipping the round of 21.

Front squats: Reduce the weight such that you can complete each round in no more than 2-3 sets.

Toes to bar: Sub knees to elbow, knees to chest, or hanging knee raises.

Accessory (optional): superset for 3-5 rounds
12 DB bench press
12 DB bent over row

Objective: We’re ending the week with a simple descending couplet that will tax your legs and your midline. Focus on keeping up good positioning on the front squats even as your core gets fatigued from the toes to bar. If you finish up early, take some time to work through the optional upper body accessory. Averaging just under 10 reps per minute gets you in under the cap.

Score: time to complete

Saturday 9.21
Name game: What’s your favorite thing about fall?

Warm up: 400m run then C&J warm up/review

WOD: With a partner, every 10 minutes for 3 rounds
1 mile run
Max reps clean & jerks 135/95
*1 partner works at a time, including on the run
**In case of rain: 100/85/70 calorie Echo bike

How to scale: Reduce the distance to finish each run in under 8 minutes. Reduce the C&J weight to one you can do for quick singles or faster.

Objective: The score today is all about the barbell, but the goal is all about running fast to maximize the time you have for that barbell work. You’re splitting the distance with your partner, so approach each run you do as a sprint. Aim to have a minimum of 2 minutes to accumulate clean & jerks in every interval, keeping in mind that you’re likely to slow down as you fatigue, so your team’s first mile should be well below that 8 minute mark if you’re hoping to finish the workout “rx.”

Score: total clean & jerks

Sunday 9.22
Strength:
Deadlift 5 x 3 from 80% to 90% of 1RM
2-3 minutes rest between sets.
Deficit Deadlift 6 × 3 from 65% of 75% of 1RM
*Use a 2″ deficit. Stand on top of a 25lbs or 45lbs bumper plate.
2-3 minutes rest between sets.