Monday 9.8
Name game: What TV theme song lives rent-free in your head?

Warm up: 400m run then coach-led barbell

WOD: 6 rounds, 3:00 each, for max reps; rest 1:00 between rounds.
Rounds 1-3: 400m run + max reps power snatch 135/95
Rounds 4-5: 400m run + max reps power clean 135/95
Round 6: 400m run + max reps deadlift 135/95

How to scale: Reduce the distance of the run to ensure you make it back to the barbell every round, ideally with around 1:00 remaining. Use a barbell load that lets you maintain quick singles or small touch-and-go sets for the cleans and snatches and sets of 10-15 reps on the deadlift. Adjust weight between skills if necessary.

Objective: We’re practicing lifting under fatigue today, but at least as the fatigue builds the lifts get easier. A good score is dependent on running fast enough — or scaling the distance appropriately — so that you’re getting at least :30-:45 seconds to lift (not stare at your barbell catching your breath) every round.

Score: total reps (snatches + cleans + deadlifts in SugarWOD)

Tuesday 9.9
Name game: If someone gave you $500 and said “waste it” what would you do?

Warm up: for 4 minutes, rounds of 20 jumping jacks, 5 kip swings + 5 scap pull-ups, 5 inchworms

WOD: For time *20 minute cap
75 toes to bar
25 muscle-ups
EMOM starting at 0:00: 5 burpees to target
(burpees must be completed every minute for a score to count as Rx)

How to scale: Modify the range of motion on the toes to bar such that you’re capable of sets of 10+ reps when fresh — knees to elbow, chest, or hips. Complete 25 reps of a challenging pull-up or ring row in place of the muscle-ups. If you can do sets bigger than 5 at a time, increase the reps to 50 or pick a more challenging skill. Modify the burpees (straight-arm, fewer reps) to take under :25 every time.

Accessory (optional): 3-5 rounds for quality
50m/side single arm farmers carry
:30/side plank hold

Objective: There’s a lot of gymnastics with a lot of demand on your shoulders, lats, and grip, with some EMOM burpees to add to the challenge. Ideally, you’ll spend 20-25 seconds on burpees, 25-30 seconds on your T2B or MU, and leave 5-10 seconds to recover before the next minute. Avoid falling into a fatigue trap where your burpees take longer and longer each time!

Score: time to complete

Wednesday 9.10
Name game: Would you rather be invisible or be recognized everywhere you go?

Warm up: for 5 minutes, rounds of 1 minute bike/row, 10 good mornings, 10 box step-overs

WOD: 6 rounds, 1 minute per station, for max reps
plate ground to overhead 45/25
box jump overs 24/20
calorie bike or row
rest

How to scale: lighter plate; lower box.

Accessory (optional): Bulgarian split squat 4×10/side

Objective: Today’s WOD has two hinging skills and your choice of cardio; however you slice it success will depend on managing a high heart rate. Focus on breathing and getting into a rhythm to keep moving on all 3 skills for the full minute.

Score: total reps

Thursday 9.11
Name game: What’s been the most memorable day of your life?

Warm up: 2 min bike/row then rounds of 10 air squats, 10 pass throughs, 10 med ball thrusters

Strength: thruster 5×7

WOD: 10 minute AMRAP
4 strict pull-ups
8 push-ups
12 wall balls 20/14

How to scale: Challenging ring rows, banded strict, or jumping pull-ups; box push-ups; lighter ball and/or lower target.

Objective: We spent the summer on squats and lunges; for the next several weeks starting today we’ll be alternating between thrusters and deadlifts. The goal for today’s thrusters is to build from a moderate load for the first 2-3 sets, then picking a challenging weight to stick with for the last 2-3 sets. The workout is a shorter but slightly higher skill twist on the benchmark “Cindy.” See how close you can stay to EMOM pace.

Score: max thruster load and rounds & reps

Friday 9.12
Name game: What’s your favorite way to pamper yourself?

Warm up: jump rope tabata

Skill: jump rope – 10 minutes to practice single/double/triple unders or crossovers.

WOD: 4 rounds for time *16 minute cap
100’ double KB front rack carry 24/16
50’ bear crawl
25 v-ups

How to scale: Use lighter kettlebells such that you can complete 100’ unbroken. Sub tuck-ups or sit-ups for the v-ups.

Objective: The Swolestice is tomorrow, so today is more focused on skill, with a chance to get some jump rope work and a medium-length workout with lower impact skills and lots of opportunity to slow down and concentrate on moving well rather than racing through it.

Score: time to complete

Saturday 9.13
No classes today due to Summer Swolestice. All are welcome to come watch!

Sunday 9.14
Strength: 16 min EMOM
Odd: 6 push press
Even: 8 pull-ups/ring row