Full Program January 19 to 25

Monday 1.19

Name game: What’s a condiment you find gross?

Warm up: 2 minute bike/row then rounds of 10 scap push-ups, 10 band pull-aparts, 5 rope knee raises

Strength: bench press 4×6

WOD: 5 rounds for max calories

1:00 3 rope climbs

:15 rest

1:00 max calorie Echo bike

:15 rest

How to scale: Do 2 full rope climbs, 3 partial climbs, or 15 strict knee raises.  

Objective: The reps on our pressing skills have decreased again. Aim for heavier loads than you used for the 4×8 on 12/11. The WOD is intervals of fixed rope climb reps and max effort biking with minimal rest. Rx is earned, not gamed, today! Stay safe on the rope climbs, but don’t scale back your bike effort in order to keep up the prescribed reps. 

Score: max bench & total calories

Tuesday 1.20

Name game: What’s the lie you tell yourself most often?

Warm up: 2 minute bike/row then rounds of 10 air squats (hinge, squat, jumping), 5 monster walks

Strength: 3 sec. pause back squat 5×3

Accessory: tabata for 15 rounds, alternating hollow, left side, and right side plank holds 

Objective: We’ve moved from sets of 5 to sets of 3, so the weight should be going up on your paused back squats. As we did with the sets of 5, we’ll repeat this rep scheme next week, so save some room for improvement. Also as previously, the accessory is not optional. Take advantage of the extra core work. 

Score: squat load

Wednesday 1.21

Name game: What has been your favorite decade of your life?

Warm up: 6 minute EMOM

Odds: row

Evens: AMRAP 8 band pass throughs, 8 band strict press, 4 wall slides 

WOD: Every 3 minutes for 10 rounds

Odds: 500m row

Evens: 1 max set of DB strict press (unbroken)*

*Load is athlete’s choice. Pick something you can do for 10-15 reps in a row when fresh. 

Objective: As promised, rowing intervals are back, this time at double the distance and with some strength work between sets for good measure. Doing this workout well means 5 consistently challenging efforts on the row — not one fast interval then a steep decline. Aim to have no more than a 3 second difference between your fastest and slowest rounds. There’s no prescribed load for the strict presses, so feel free to adjust as needed between rounds. It should feel light to start — sets of 10+ are the goal. 

Score: slowest row (all 5 in SugarWOD) & total strict press reps

Thursday 1.22

Name game: If every time you laughed, something strange happened (e.g., it starts raining gummy bears), what would you want it to be?

Warm up: For 4 minutes, rounds of 20 single/double unders, 10 kip swings, 10 plank shoulder taps

WOD: 3 rounds for time *27 minute cap

50 double unders

25 pull-ups

50 double unders

20 DB renegade rows 50/35

50 double unders

15 parallette shoot-throughs

How to scale: The cap allows for 90 seconds per movement. Scale to maintain that pace or faster.

Double unders: Sub 100 singles or 25-35 single-single-double. If making attempts, allot no more than 60-90 seconds per set. 

Pull-ups: Sub jumping pull-ups or ring rows. 

Renegade rows: Use lighter DBs. 

Shoot throughs: Use benches or boxes.  

Objective: We’re going long today with a time cap that doesn’t offer a ton of wiggle room. You need to average 90 seconds per skill to beat it. The best place to buy yourself extra time is on the double unders, but you’ll need to consider your specific strengths and weaknesses in planning your strategy and any scaling needs. 

Score: time to complete 

Friday 1.23

Name game: What language do you dream in?

Warm up: coach-led barbell

Strength: 8 minute EMOM

1 power snatch + 3 overhead squats 

WOD: Open 24.1

For time *15 minute cap

21 DB snatches 50/35 (right)*

21 lateral burpees over DB  

21 DB snatches 50/35 (left)

21 lateral burpees over DB  

15 DB snatches 50/35 (right)

15 lateral burpees over DB  

15 DB snatches 50/35 (left)

15 lateral burpees over DB

9 DB snatches 50/35 (right)

9 lateral burpees over DB

9 DB snatches 50/35 (left)

9 lateral burpees over DB

*Masters 55+: Rx is 35/20. 

How to scale: The official scaled version is 35/20 for the snatches. Adjust that load and/or sub straight-arm burpees & step-overs as needed. 

Objective: It’s a “Fran lung” kind of day. We’re starting with a quick lifting EMOM, essentially breaking down the full snatch into its component parts, with extra emphasis on the overhead squat. It’s your choice if you build in load or stay the same across. The lung burn comes from the workout, our second Open repeat. The time cap suggests medium duration but the format screams sprint. You’re not switching arms on the snatches so there’s no excuse to put the DB down, and you can always do one more burpee. If you were here in 2024, see if you can improve on your past score (see 3/1 & 3/2/24 in SugarWOD).

Score: max snatch complex & time to complete/reps at cap (total 180)

Saturday 1.24

Name game: What would you name your superyacht?

Warm up: coach-led funzies

WOD: With a partner, 30 minute AMRAP 

6 power cleans 155/105

8 DB box step-ups 50/35 20”

10 toes to bar

*alternate full rounds

How to scale: Modify to keep rounds under 2 minutes. 

Power cleans: Reduce the load to maintain quick singles or faster. 

Step-ups: Use lighter DBs and/or a lower box. 

Toes to bar: Knees to elbows, chest, or hips. 

Objective: There’s not much thought to be put into today’s partner WOD as the division of labor is entirely set for you. Redirect that energy into keeping your rounds quick and consistent — quick singles or faster on the cleans, unbroken step-ups, and no more than 2 sets of toes to bar. Aim for 15+ rounds as a team. 

Score: rounds & reps

Sunday 1.25

Strength: bench press 7×3; strict press 7×3