Monday 9.25
Name game: What is your goal for the row today?
Warm up: 3 rounds
250m row 1) easy 2) moderate, no straps 3) hard
10m lizard walk
5 inchworms
WOD: 2K row time trial
Post-WOD: 3-5 minutes easy bike or walk/jog
Skill/Accessory:
- A) rope climb skill work
Practice foot locks, climbing, or variants like legless or L-sit climbs
And/or:
B) 3-5 rounds for quality of:
8 strict toes to bar
:15 hanging L-sit hold
8 strict pull-ups
:15 chin-over-bar hold
How to scale:
Toes to bar/L sit: sub strict knees to elbow/chest or knee raises, then hold a tuck sit.
Pull-up/hold: Intermediate: do banded strict pull-ups and use the band to assist with the hold if needed. Beginner: do ring rows then an active hang from the bar.
Objective: A 2K row is a benchmark we last tested 6/22/22. Go hard for the first 20-30 seconds, then settle into a pace you can hold through the 1,500m mark. At that point, try to increase your pace by 1-2 seconds per 500. With 200-300 meters to go, pick up the pace again and build into a sprint to the finish. Ideally, aim for negative splits. Following the time trial will be a chance to work on rope climbs as well as some accessory work that will help you build the pulling and core strength needed to be a good climber.
Score: row time
Tuesday 9.26
Name game: What was the last radio station you listened to?
Warm up: 2 minute bike/row then coach-led barbell
Strength: 12 minute EMOM
3 power snatches
*Build as you go, start touch-and-go and switch to quick singles if needed
WOD: AMREPs in 12 minutes
36, 30, 24, etc.
Barbell overhead lunge 75/55 (L+R = 2)
*12 burpee box jumps 24/20 after each set
**If you finish the round of 6, start working back up (12, 18, etc.)
How to scale:
Overhead lunges: reduce the weight to something you can hang onto for 20+ reps at a time. If overhead is a no-go, do back rack lunges.
Burpee box jumps: Do straight-arm burpees and jump to a lower box or do step-ups.
Objective: The snatch strength work today starts with a chance to practice some cycling, but ultimately should end with a heavy triple, even if that requires switching from touch-and-go to quick singles. The WOD is the reverse of the standard AMREP in that the reps start high and go down. Still, your lunge weight should be light enough that you’re not breaking the big rounds more than 1-2 times.
Score: max snatch triple & total reps
Wednesday 9.27
Name game: Have you visited more different states or more different countries?
Warm up: for 4 minutes complete rounds of 20 single or double unders, 10 rocking tables, 10 pass-throughs
Skill: handstand practice (8-10 minutes)
WOD: 4 rounds for time *24 minute cap
15 DB push press 50/35
15 ring dips
50 double unders
15 DB hang power cleans 50/35
15 ring rows
50 double unders
How to scale: Aim to avoid big breaks or muscle failure. Scale the reps on the rings and DBs to 10-12 each to keep each skill to less than 1 minute of work.
DB push press & power cleans: Use lighter DBs. Most people can clean more weight than they can press, so using a different set of DBs for each movement is also an option.
Ring dips: Use a band on the rings, do matador dips with or without a band, or do box dips. Make sure your shoulders are descending below your elbows on every rep.
Ring rows: Move your feet further back to make the movement easier. Make sure you’re pulling the rings all the way to your chest on every rep while keeping your body tight and flat.
Double unders: Do single-single-double or attempts/reduced reps capped at 1 minute per set. In case of injury, sub 10/8 calorie bike.
Objective: After some handstand work — a chance to practice walking, holding, or just getting upside down — we have a classic mix of pushing and pulling with some less common movements. The goal is to keep moving, which likely means small sets with quick breaks on the ring and DB skills — aim for 2-4 sets on each — then keeping your shoulders relaxed to recover on the jump rope. Spending 1 minute or less per movement gets you in under the cap.
Score: time to complete
Thursday 9.28
Name game: How many total people and animals live in your home?
Warm up: 2 minute bike/row then rounds of 10 down dog with alternating toe touch, 5-5-5 PVC back/front/overhead squats, 5-5-5-5 monster walks
Strength: squat total
40 minutes to complete
Overhead squat 1-1-1-1-1
Front squat 1-1-1-1-1
Back squat 1-1-1-1-1
*Try to increase in weight every set — your first front squat should be heavier than your last overhead squat; your first back squat should be heavier than your last front squat. Note: if you find your likely max before your fifth single, stop there! Similarly, if you complete your 5 singles but feel you have more to give, keep going! The rep scheme is a guide, not a requirement.
WOD: 1 minute max calorie Echo bike
Objective: New cycles for the front squat, back squat, and overhead squat are starting in the next two weeks. Use today to see where you stand and to set a baseline to work off of for the next month or two. See 3/9/22 for past results on the 1 minute calorie test.
Score: squat weights & total calories
Friday 9.29
Name game: If you had a garden that grew a limitless supply of a single fruit or vegetable, what would it be?
Warm up: For 4 minutes complete rounds of 20 jumping jacks, 10 scap pull-ups, 10 sit-ups to straddle, then review the power clean and work up to your weight for the WOD.
WOD: Four 5-minute AMRAPs, resting 2 minutes between
3 power cleans 165/115
6 burpee pull-ups
9 toes to bar
*count rounds continuously — pick up where you leave off
How to scale: Modify so that you can complete at least 3 rounds in each interval.
Power cleans: Reduce the weight to something you can do for 3 quick singles. If needed, do these reps from the hang.
Burpee pull-ups: Go to a lower pull-up bar or do burpees to a target.
Toes to bar: Sub knees to elbow, knees to chest, or knee raises.
Objective: This workout is similar in style to “The Chief,” but is harder in all regards — heavier weights, more complex movements, and longer intervals. Therefore, while you won’t cycle through rounds as quickly, you should still aim to cycle through them consistently, both within each interval and from one interval to the next. Aim for a minimum of 12 total rounds — or 3+ per interval.
Score: rounds & reps
Saturday 9.30
Name game: What’s your favorite kind of name game question?
Warm up: coach-led funzies
WOD: With a partner, AMREPs in 30 minutes
90 thrusters 95/65
60 thrusters 125/85
30 thrusters 155/105
AMREP thrusters 185/125
*Every 3 minutes, including at 0:00, partners run 200m together
**solo: ½ reps
How to scale: Increase the thruster load by smaller increments; stop adding weight if needed. The first weight should be light enough for you to do 15+ unbroken; the second and third should be doable for 8-10 reps in a row when fresh; and the final bar should be heavy for a set of 3-5 reps when fresh. Use a rack if absolutely necessary. Reduce the run distance if 200m will take longer than about 1:15.
Objective: It’s everyone’s favorites — thrusters and running. Aim for big sets at the lightest load, switching off well short of failure, then go to smaller and smaller sets as the weight gets heavier.
Score: total thrusters
Sunday 10.1
Strength: 20 minutes EMOM 5 deadlifts @ 70%
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