Monday 9.30

Name game: What was the last song you got stuck in your head?

Warm up: 2 minutes cardio then 3 rounds of 10 box step-ups, 10 squats (air, jumping, empty bar), 5-5-5-5 monster walks

Strength: 5 sets of back squats
tempo back squat (33×1) 1×5
pause back squat (3 seconds) 1×5
back squat 3×5
*Build in weight across your 5 sets, but make sure these are all challenging working sets. Consider the weights you’ve used the last 2 weeks and aim to make your first two sets slightly heavier.

WOD: For time *8 minute cap
18-12-6
dumbbell box step-over 20” 50/35
toes to bar

How to scale: This should be a sprint. Modify to beat the cap and finish each skill in 1-2 sets each round.

DB box step overs: Use lighter dumbbells and/or step over a lower box.

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

Objective: The focus today is our medley of back squats, with a target of adding weight for each of your five sets. If you were here for the tempo squats 2 weeks ago, try to do today’s set slightly heavier, then build from there. The WOD is a quick, grippy couplet. Do your best to hang on.

 

Score: max squat load & time to complete

Tuesday 10.1
Name game: If your birthday were a national holiday, how would you want people to celebrate it?

Warm up: for 4 minutes, rounds of 20 jumping jacks, 10 kip swings, 5 dive-bomber push-ups

 

Strength: bench press 4×8

WOD: death by pull-ups & handstand push-ups *15 minute max
*Do 1 pull-up + 1 handstand push-up in the first minute, 2+2 in the second, 3+3 in the third, etc., until you fail to complete the required reps within the minute.
**Note: you can partition the pull-ups and HSPU as desired within each minute; for example, the round of 10+10 could be completed as 5 HSPU, 7 pull-ups, 5 HSPU, 3 pull-ups.

How to scale: Aim to complete a minimum of 8 minutes. Elongate your workout and get more practice by continuing at a fixed rep count once you fail the death-by.

Pull-ups: Sub ring rows or jumping pull-ups. Avoid bands due to lengthy set-up time.

Handstand push-ups: Use 1-2 ab mats or sub pike or regular/hand-elevated push-ups. Avoid banded pike push-ups and z-press due to lengthy set-up time.

Objective: It’s bench day. If you were there, look back at what you did for the 4×10 on 9/5 and aim for heavier today. The workout is a two-movement twist on the standard death-by format. Break up both skills early and often and take advantage of the ability to partition them. 

Score: bench load and rounds & reps

Wednesday 10.2
Name game: What’s the best way to eat an apple? (raw, pie, juice, etc.)

Warm up: coach-led track-style

WOD: “Michael” (ish) *30 minute cap
3 rounds for time
800m run
50 barbell good mornings 45/35
50 sit-ups
*In case of injury: 1000m row or 50/35 bike; a little running in the rain never hurt anyone.

How to scale: Use a 15 pound bar for the good mornings and reduce the total volume to 30-40 reps each of sit-ups and good mornings if needed.

Accessory (optional): 3 max reps sets of empty bar bicep curls; rest 1 minute between sets

Objective: Today’s workout is a hero WOD that has been modified slightly to work with the equipment available at the gym. Run hard because the other skills allow plenty of time to catch your breath while still staying unbroken or close to it. It may not sound like much, but your hamstrings and abs will tell you otherwise tomorrow morning. 

 

Score: time to complete

Thursday 10.3
Name game: What was most likely to get you in trouble with your parents when you were a kid?

Warm up: 2 rounds, 1 minute per station row, jump rope practice, inchworms

WOD: 8 rounds, working 2 minutes on, 2 minutes off, for total double unders
12/9 calorie row

8 burpees over the erg (lateral)

max reps double unders 

 

How to scale: Reduce the row to take under :45, and do straight-arm burpees and/or step over the erg such that those are also complete in under :45. You should have at least :30 for single or double unders each round.

Accessory (optional): 5 sets of 3-5 tempo strict pull-ups (3113)

Objective: We’re doing 8 sprint intervals today with each offering the chance to practice jumping rope under fatigue. Aim to be consistent in how long the row and burpees are taking you each round, with the goal of having a minimum of 30 seconds for jump rope every time.

Score: total DU

Friday 10.4
Name game: What’s your favorite barbell movement?

Warm up: 3 minutes cardio then coach-led barbell

WOD: Every 10 minutes for 2 rounds, each for time
15 squat cleans 135/95
12 thrusters 135/95
9 squat snatches 135/95

How to scale: Reduce the weight so that you can do quick singles on the cleans and snatches and finish the thrusters in 2-3 sets. Simplify skills by doing power clean/snatch + front/overhead squats. If needed, use a separate barbell for the snatches.

Objective: Lots of barbell, lots of squatting today. This workout has three squatting-intensive barbell skills in each of two medium-short intervals. Unless you’re going Rx, the weight should be one that forces you to do quick singles or sets of 2-3 at most on the cleans and snatches, and one that you can do for 5+ reps in a row on the thruster. You should be confident moving but also challenged by the weight you use. Aim for the barbell work to take roughly 4-7 minutes, allowing a minimum of 3 minutes rest between intervals.

Score: time for each round

Saturday 10.5
Name game: Sweet breakfast or savory breakfast?

Warm up: 6 minute EMOM
Odds: bike
Evens: AMRAP 5 burpees, 5 DB deadlifts, 5 scap pull-ups

WOD: With a partner, AMREPS in 30 minutes
2 minutes max calorie Echo bike
20 devils press 50/35
2 minutes max calorie Echo bike

20 burpee muscle-ups (ring or bar)
*one partner works at a time; switch as desired

How to scale: Modify the burpee skills so that you can do at least 4 reps at a time before switching with your partner.

Devils press: Use lighter dumbbells and do a straight-arm burpee if needed.

Burpee muscle-ups: Do burpee chest-to-bar or burpee pull-ups, using a lower pull-up bar if needed. Do burpees + ring rows if you cannot do a jumping pull-up with full range of motion.

Objective: Today’s partner WOD has a hybrid AMRAP/AMREP format, with timed efforts on the bike paired with fixed reps of two higher-skill burpee-based movements. Aim to do 30-60 seconds at a time on the bike and at least 4-5 reps of the burpee skills each time it’s your turn.

Score: total reps

Sunday 10.6
Strength: Back Squat: 5×5 @ 75% to 85%
Pause Back Squat: 5×4 @ 65% to 75%