Monday 9.22
Name game: If you could change one thing about your job, what would it be?

Warm up: 400m run then coach led barbell/pull-up review

WOD: Every 8 minutes for 4 rounds, each for time
800m run
20 pull-ups
10 hang power cleans 155/105

How to scale: Do a 600m run if you cannot run a mile in under 9 minutes. Sub jumping pull-ups or ring rows to complete 20 reps in no more than 4 sets and reduce the barbell load to complete 10 reps in 2 sets or fewer.

Objective: We’re starting the week with some medium-length intervals mixing cardio, weightlifting, and gymnastics. The running should comprise more than half of your working time each interval, and it needs to be quick if you want to allow yourself sufficient rest between rounds. You should be able to handle the two pulling skills — pull-ups and hang cleans — quickly and in big chunks. Ideally, you’re creating at least 60-90 seconds of rest for yourself between rounds.

Score: fastest/slowest rounds (record all 4 in SugarWOD)

Tuesday 9.23
Name game: If you had to delete all but 3 apps from your phone, which would you keep?

Warm up: coach-led barbell

Strength: 12 minute EMOM 3-position squat snatch

WOD: AMREPs in 8 minutes
4, 8, 12 etc.
alternating DB snatches 50/35
*25’/side single arm DB overhead lunge after each set

How to scale: Use a lighter dumbbell. You should be able to do 16-20 snatches and most lunge segments unbroken. Do a single-arm front rack lunge if the overhead position is unsustainable.

Objective: We’re working squat snatches this week in the same way we worked squat cleans last week. Prioritize technique, but add weight as you go if you’re feeling good. The WOD is a single arm/single leg couplet with ascending reps. A smart strategy as the sets of DB snatches get bigger is to take a break before your last rep so that you can go directly into your lunges without needing any extra work to get the weight overhead.

Score: max snatch & total reps

Math: Finished the round of 16 + lunges = 80 reps; 20 + lunges = 110; 24 + lunges = 144; 28 + lunges = 182; 32 + lunges = 224

Wednesday 9.24
Name game: What’s the most annoying reason you’ve ever gotten a ticket for?

Warm up: coach-led track warm-up

WOD: 5 rounds, 2 minutes per station, for max reps
row for calories
burpee box jump over 24/20
rest

How to scale: Do straight-arm burpees and/or use a lower box.

Objective: It’s simple grunt work today, with a 2:1 work:rest ratio. Take advantage of the 2-minute rests to stay consistent on the row and burpee box jump overs.

Score: total reps (calories + BBJO)

Thursday 9.25
Name game: What’s your least favorite vegetable that you’re still willing to eat?

Warm up: For 4 minutes, rounds of 20 single/double unders, 5 scap pull-ups + 5 kip swings, 5 inchworms + push-up

WOD: 20 minute AMRAP
60 double unders
30 sit-ups
5 muscle-ups

How to scale: Decide if today is about skill work or pushing for a good score. Spend roughly 1 minute per round on DU attempts/single-single doubles or sub 120 single unders. Do muscle-up attempts or sub 5-10 reps each of a challenging pull-up/ring row and a challenging dip.

Accessory: For quality:
50 strict toes to bar (adjust range of motion as needed)

Objective: This is our longer, sustained effort of the week, a simple AMRAP punctuated by some higher skill gymnastics and more interference than you might expect. There’s no minimum amount of work to be done, so it’s a good day to slow down and get some solid jump rope and/or MU practice without worrying about score. Otherwise, aim for a pace of 2-3 minutes per round, or a minimum of 6+ full rounds.

Score: rounds & reps

Friday 9.26
Name game: Would you rather go 30 days with no internet or no showers?

Warm up: For 4 minutes, rounds of 20 jumping jacks, 10 pass throughs, 10 med ball thrusters

Strength: thruster 5×5 (compare to 5×7 on 9/11)

WOD: For time *10 minute cap
10-9-8-7-6-5-4-3-2-1
medicine ball cleans 20/14
push press 95/65

How to scale: Use a lighter ball and/or barbell to keep all reps unbroken.

Objective: Our thruster reps are going down slightly, from sets of 7 two weeks ago to more manageable sets of 5 today. Follow the same guidance as last time to build for the first 2-3 sets and then settle in at a challenging load for the final sets. The WOD features descending reps of two light, quick movements. Try to do as much of it unbroken as you can.

Score: max thruster & time to complete

Saturday 9.27
Name game: What would be your dream honeymoon destination?

Warm up: coach-led funzies

WOD: Oliver’s Wedding WOD
With a partner, four 8-minute AMRAPs, resting 1 minute between
AMRAPs 1 & 3:
28 calorie Echo bike
25 deadlifts 225/155
AMRAPs 2 & 4:
28 calorie Echo bike
25 DB bench press 50/35
*One partner works at a time; switch as desired. Pick up AMRAPs 3 & 4 where you leave off on AMRAPs 1 & 2.

How to scale: Reduce the deadlift and bench press to loads you can manage for sets of 5-10 reps at a time.

Objective: Coach Oliver got married last month! Now that he’s back from his honeymoon it’s time for a celebratory workout featuring some of his favorite things. Share the work strategically with your partner, and remember that the volume will add up on the bench and deadlift, so small sets are a safe bet.

Score: 2 sets of rounds & reps

Sunday 9.28
Strength: 16 min. EMOM
Odd: 1 squat clean + 4 front squats
Even: 8 step ups/box jumps