Full Program December 8 to 14

Monday 12.8

Name game: What’s your favorite cold day comfort food?

Warm up: jump rope tabata, then coach-led rope climb review

WOD: For time *27 minute cap
10-20-30-40-50-40-30-20-10
double unders
10-20-30-40-50-40-30-20-10
ab mat sit-ups
1-2-3-4-5-4-3-2-1
rope climbs

How to scale: The time cap assumes a pace of at least 50 DU/minute, 25 sit-ups/minute, and 2 rope climbs/minute. If that’s not realistic for you, scale accordingly. One option that cuts the total volume by 20% is to skip the round of 50-50-5 entirely. 

Double unders: Sub 2x singles or spend no more than 10-15 seconds per 10 reps on single-single-doubles or attempts.

Rope climbs: Do partial climbs, reduce the rep scheme no lower than 1-1-2-2-3-2-2-1-1 or sub 5 strict knee raises per climb.

Objective: It’s another long Monday WOD, this time an elongated version of the benchmark “Annie” with some added rope climbs. You don’t need a math degree to figure out that the rope climb volume is significant, so be smart about managing your grip, and check the scaling guidance to ensure you’re on target to beat the cap.

Score: time to complete

Tuesday 12.9
Name game: If you could be the best in the world at something, what would it be?

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)

WOD (unscored): 15 minutes of Zone 2 cardio (bike/row/run)

Objective: Today is identical to last Friday, except that you should be aiming for slightly heavier loading today. We’ll do one more round of this next week, so you still should not be at your limit. Try mixing up the Zone 2 this week — if you’ve opted to bike in previous weeks, go for a row today, or vice-versa.

Score: squat load

Wednesday 12.10
Name game: What’s something you only do when you’re extremely bored?

Warm up: 6 minute EMOM
Odds: row
Evens: AMRAP 3 inchworms to hollow, 3 inchworms to push-up, 8 step-ups

WOD: 6 rounds for max reps:
1 minute row for calories
1 minute DB box step-overs 50/35 20”
1 minute burpee box jump overs 20”
1 minute rest

How to scale: Use lighter DBs and/or a lower box; sub straight-arm burpees/step-overs.

Accessory: 3-5 rounds for quality
10/10 DB bent over row
20 DB renegade rows

Objective: It’s all about power from your legs for today’s stations-style workout. Your quads and glutes will be tested in multiple ways, from driving each stroke on the row to powering you up and over the box in two different ways. While some of these movements lend themselves to higher total reps than others, don’t try to game this. Put an equal effort in on all three skills.

Score: total reps

Thursday 12.11
Name game: How many languages can you say “hello” in?

Warm up: 3 rounds, :20 per station, band pass throughs, band pull-aparts, plank shoulder taps, kip swings

Strength: bench press 4×8

WOD: For time *10 minute cap
21-15-9
toes to bar
7-5-3
wall walks

How to scale: Sub knees to elbows/chest/hips or v-ups/tuck-ups and do partial wall walks.

Objective: We’re through our sets of 10 and now moving into sets of 8 on our upper body pressing skills. Build to or work across at a heavier load than you used for the 4×10 on 11/17. The workout should be quick — try for big sets on the toes to bar and minimal long breaks on the wall walks.

Score: max bench & time to complete

Friday 12.12
Name game: What’s your favorite meme at the moment?

Warm up: coach-led barbell

WOD: 5 rounds for max reps with a 75/55 barbell
Minutes 1-3: 1 minute each, thrusters, power cleans, power snatches
Minutes 4-6: rest
*Athletes choose what order to do the 3 barbell skills in and do not have to do the same order every round
**If you drop your bar from above waist height, do 2 penalty burpees before picking it back up. 

How to scale: Reduce load as needed to make all 3 movements feel light. You should be able to do sets of 10+ reps at a time when fresh.

Objective: We’re doing some choose-your-own-adventure lightweight barbell cycling today. No matter how you go about it, leg, grip, and shoulder fatigue will eventually slow you down, so consider your stronger skills and experiment with different orders in the first few rounds to see what will maximize output for you.

Score: total reps

Saturday 12.13
Name game: If you woke up as your 16-year-old self tomorrow, what would you do?

Warm up: coach-led funzies

WOD: With a partner, 30 minute AMRAP
10 chest-to-bar pull-ups
10 alternating single arm devil presses 50/35
10/7 Echo bike calories
*alternate full rounds with your partner

How to scale: Do straight-arm burpees and use a lighter DB; do regular pull-ups, jumping C2B/pull-ups, or challenging ring rows.

Objective: It’s sprint-rest with a partner to end the week. Your pull-ups should take no more than 2-3 sets and the rest should be a sprint. You’re looking for rounds to be well under 2 minutes each, or a team total of 15+.

Score: rounds & reps

Sunday 12.14
Strength: deadlift 5×8