Full Program December 15 to 21

Monday 12.15

Name game: What’s a class you wish you’d paid more attention to in school? 

Warm up: 3 rounds, :20 per station, jumping jacks, band pass throughs, band pull-aparts, band strict press

Strength: strict press 4×8

WOD: For time *9 minute cap

30 handstand push-ups

40 hand-release push-ups

50m bear crawl

How to scale: Modify to keep each movement to under 3 minutes of work

Handstand push-ups: Use 1-2 abmats or sub pike push-ups or z-presses. 

Hand release push-ups: Elevate hands on a box or bench. 

Objective: We benched last week; this week we’re strict pressing with the same rep scheme and same goal to increase in load from what you used for the 4×10 strict press on 11/25, either using the same load for all 4 sets or building as you go. The workout is a quick chipper mixing three shoulder-intensive exercises — a vertical press, a horizontal press, and a straight-arm skill. Beating the cap is all about managing fatigue and interference, so break the first two skills early and often and scale wisely.

Score: max strict press & time to complete

Tuesday 12.16

Name game: What’s a cause or charity that means a lot to you?

Warm up: 2 minutes jump rope, then rounds of 5 squats to hinge, 5/side active lizard, 10 kip swings emphasizing big straight-arm push-down

WOD: 6 rounds for time *21 minute cap

6 front squats 155/105

6 bar muscle-ups

6 front rack lunges 155/105

60 double unders

*barbells start from the floor

How to scale: Modify to beat the cap — a pace of 3:30 per round or faster does the trick. 

Squats & Lunges: Reduce the barbell load to do these unbroken. 

Bar muscle-ups: Sub 6-12 reps of a challenging pull-up.

Double unders: Sub 120 singles or spend up to 1 minute per round on attempts/single-single-double.

Objective: This will be our longer day for the week, with a full-body mix of lower body lifts, upper body pulling, and some cardio. Aim for unbroken lifts and big sets on the double unders, then challenge yourself when scaling the bar muscle-ups. If you’re consistently doing your scaled option unbroken, pick something harder. 

Score: time to complete 

Wednesday 12.17

Name game: Do you prefer soup with lots of lumps or soup that’s creamy and smooth?

Warm up: coach-led track

WOD: 4 rounds, 4 minutes each, for max reps

30 burpees

Max shuttle runs 25’/25’ in remaining time

*Rest 4 minutes between rounds. During rest intervals, accumulate 2 minutes of plank hold (6 minutes total, no plank after final round).

How to scale: Do straight arm burpees or reduce reps to have at least 2:00 for shuttle runs. 

Accessory: barbell bicep curl — accumulate 50 reps in as few sets as possible

Objective: It’s an all bodyweight day today, with a substantial burpee buy-in each round that will challenge you to keep an aggressive pace to ensure you have plenty of time for shuttle runs. The built-in rest has a catch: a lengthy plank hold that will add to your shoulder fatigue and make it harder to recover. Still, aim to be consistent for all four rounds.

Score: total shuttle runs

Thursday 12.18

Name game: What’s the most unusual thing you’ve ever seen in someone’s home?

Warm up: 2 minute bike/row then coach-led barbell

WOD: For load and total calories in 32 minutes

Rounds 1-4 (16 minutes)

2:00: 8 hang power snatches + max calorie Echo bike

2:00: rest

Rounds 5-8 (16 minutes)

2:00: 8 hang power cleans + max calorie Echo bike

2:00: rest

*Lifts should be completed unbroken. Use the same load for all 4 rounds of each lift.

Objective: There’s no cardio with our squats this week so instead we’re mixing it in with the Olympic lifts — at substantially higher intensity. Pick loads for the hang cleans and hang snatches that will be challenging for you to hang onto for 8 unbroken reps. Aim to get those done within no more than :30-:45 seconds so you’ve got a minute-plus to send it on the bike. You’ve got 2 whole minutes to recover between sets! 

Score: clean & snatch loads; total calories

Friday 12.19

Name game: What’s the biggest misconception people have about you?

Warm up: 2 minute bike or row then 3 rounds of 10 glute bridges, 5-5-5 squat to hinge, air squat, jumping squat, 5-5-5-5 monster walk

Strength: tempo back squat 5×3 (33×1)

Accessory: 10 minute EMOM

Odds: 3-10 strict pull-ups* (scale with bands or ring rows)

Evens: 3-5 candlesticks (descend as slowly as possible)

*Pick a rep scheme that amounts to 1 challenging set per interval. 

Objective: This is our final week squatting with this rep scheme, so you should be aiming for your heaviest sets of 3 yet. We’ll take a quick break and be back at it in the new year. No cardio this week — though you’re always welcome and encouraged to do that on your own. We’re instead opting for some strict gymnastics skill/accessory work to round out the day. The workout is still unscored, so it’s a good day to focus on quality over quantity or speed.

Score: squat load

Saturday 12.20

Name game: What’s the ideal month for a wedding?

Warm up: coach-led funzies

WOD: Mark & Emily’s Wedding WOD

With a partner, in 30 minutes

2500m row, then AMRAP in remaining time:

11 power cleans 185/125

23 dumbbell snatches 50/35 // 23 American kettlebell swings 24/16

25 partner med ball toss sit-ups 20/14

*1 partner works at a time on the row and cleans. Each round, 1 partner does the DB snatches while the other does the KB swings; alternate who does which each round. Sit-ups follow the Swolestice standard: each partner does 25 sit-ups; half weighted, half unweighted. MF teams can pick which med ball weight to use. 

How to scale: Reduce the clean load to one you can do for fairly quick singles. Reduce the DB, KB, and MB loads to be able to do most sets unbroken.

Objective: Coach Mark got married on November 23! Celebrate him and his wife, Emily, with a partner WOD featuring a few of their favorite things. Like a good marriage, some of the work will be shared, some will be independent, and some will be fully in sync 🙂. Aim to have at least 18-20 minutes to work on the AMRAP, then shoot for at least 5 rounds once you get there. 

Score: rounds & reps

Sunday 12.21

Strength: front squat 6×4