Monday 9.29
Name game: What’s your fastest mile?

Warm up: 400m run then rounds of 10 banded pass throughs, 10 banded strict press, 10 rocking tables

Strength: strict press 5-5-3-3-1-1-1

WOD: For time:
1 mile run (compare to 9/24/24; 9/27/22)

Objective: We’re starting with strict press today, looking to build in weight as the sets get smaller and finishing with a heavy single. Then you’re going for a run. Note that our previous mile time trials came with the interference of having started the day with heavy squats. That’s not the case today — take advantage of fresh legs to go fast!

Score: max strict press & time to complete

Tuesday 9.30
Name game: What’s the most thoughtful gift you’ve received?

Warm up: coach-led barbell

WOD: 25 minute AMRAP
10 squat snatches 95/65
10 overhead squats 95/65
10 squat cleans 95/65
10 front squats 95/65
EMOM from 1:00: 3 lateral burpees over bar

How to scale: Reduce the barbell load based on your weakest skill. If OHS/squat snatches aren’t an option, do back squats/power snatches. Do straight-arm burpees and/or step over the bar.

Objective: Today’s AMRAP is a cycle of squat-based barbell skills with a twist: a buy-in of burpees every minute.  Be strategic about your sets and your rest so that you’re not doing extra work when your squats are interrupted by burpees. Aim to complete at least 4 full cycles.

Score: rounds & reps

Wednesday 10.1
Name game: What’s your favorite pumpkin-flavored food/drink?

Warm up: jump rope tabata

WOD: 6 rounds, working 1:00 on, :30 off, for total reps
Echo bike calories
parallette shoot throughs
double unders

How to scale: Do shoot throughs on benches or boxes and do DU practice/attempts or sub single unders.

Objective: It’s our standard station-style Wednesday WOD. The temptation will be to rack up the jump rope reps and relax on the other two skills, but that’s not the goal. Aim for an equal effort on all three movements.

Score: total reps

Thursday 10.2
Name game: What’s the last article of clothing you bought for yourself?

Warm up: 6 minute EMOM
Odds: row
Evens: 4 divebomber push-ups, 8 kip swings, 8 reverse lunges

WOD: Every 3:00 for 10 rounds (30 minutes)
Odds: 500m row
Evens: 1 round of “Mary”:
5 handstand push-ups
10 pistols
15 pull-ups

How to scale: Everyone should complete the row as written. For Mary, reduce the reps (e.g. 4-8-12) or modify the skills to finish rounds under 2:30 — ab mats, z-press, or pike push-ups; assisted pistols or skater squats; and jumping pull-ups or ring rows.

Objective: We’re doing 10 intervals today, alternating between hard efforts on the row and rounds of the full-body benchmark “Mary.” Both should allow you at least 30 seconds of rest between rounds. Between the rowing and pull-ups, beware of your grip, and take advantage of that rest to stretch out your forearms.

Score: slowest row & slowest round of Mary (enter 10 times in SugarWOD)

Friday 10.3
Name game: Would you rather be a famous celebrity or be married to a famous celebrity?

Warm up: 2 minute bike/row then rounds of 10 good mornings, 10 glute bridges, 10 box step-ups

Strength: deadlift 5×5 (compare to 5×7 on 9/15)

WOD: 10 minute AMRAP
10 box jumps 30/24
:30 L-sit hold on parallettes (Rx+ rings)

How to scale: Jump to a lower box and/or sub tuck holds.

Objective: We’re back to deadlifting today, with a goal of hitting a heavier load for your final 2-3 sets today than you did for the 5×7 two weeks ago. The workout is a quick couplet that will put your hip flexors to the test. Beware of the effect that core and hip fatigue will have on those high box jumps. Aim for at least 4-5 full rounds.

Score: max deadlift and rounds & reps

Saturday 10.4
Name game: If you had to listen to the same song on loop for this whole WOD, which would you pick?

Warm up: coach-led funzies

WOD: For time with a partner *32 minute cap
90-60-30
push-ups
45-30-15
burpee pull-ups
15-10-5
rope climbs

How to scale: Elevate your hands to maintain sets of 5+ push-ups; do burpees/straight-arm burpees to a lower target or burpees + ring rows; and do partial climbs or sub 5 strict knee raises per 1 climb.

Objective: Today’s partner WOD features cascading interference — doubling up on horizontal pressing going from push-ups to burpees, and on vertical pulling going from pull-ups to rope climbs. Divide the work strategically with your partner, keeping in mind that your sets will likely need to get smaller as the workout progresses.

Score: time to complete

Sunday 10.5
Strength: 2 RM Bench Press
2 RM Strict Press