Full Program January 26 to February 1

Monday 1.26

Name game: What non-traditional animal would you most like to have as a pet?

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: Accumulate 3 minutes of L-sit hold (choose your own adventure: hanging, rings, parallettes, or mix-and-match; scale to 2 minutes and/or tucked variation)

Objective: Much like last Tuesday, we’re working through sets of 3 on our paused squats, followed by some core-focused accessory work. Aim for a heavier load than last week. Next week will be our final week of paused squats, working toward some heavy singles. 

Score: squat load

Tuesday 1.27

Name game: If you could attend any celebrity wedding, which would it be?

Warm up: for 5 minutes, rounds of 10 pass throughs w/ lunge, 5 inchworms to push-up, 5 kip swings, 5 scap pull-ups

WOD: For time, partitioned as desired *25 minute cap

100 burpees

70 power snatches 115/75

40 muscle-ups

How to scale: The cap is tight, but 8-9 reps per minute does the trick. Modify accordingly.

Burpees: Do straight-arm burpees.

Snatches: Reduce the load to do consistent sets of 3-5; go from the hang if needed.

Muscle-ups: Sub 80 reps of chest-to-bar, kipping, or jumping pull-ups or challenging ring rows.

Objective: It’s a choose-your-own-adventure chipper for our long workout for the week. Beating the time cap requires keeping a steady pace on the snatches and burpees, especially if you’ll be slowed down by the muscle-ups, so break this up in bite-size chunks such that your rest time is spent transitioning to a new movement and not staring at your feet. 

Score: time to complete or reps at cap (total 210; 2 pull-ups = 1 rep)

Wednesday 1.28

Name game: What’s the worst score you ever got on a test?

Warm up: 2-3 rounds of 1 minute row, 5/5 active lizard, 10 MB thrusters 

WOD: Open 19.1

15 minute AMRAP

19 wall balls 20/14

19 calorie row

How to scale: Wall balls 14/10.

Accessory: For 15 minutes, rounds for quality of:

3/side Turkish get-ups

5/side kettlebell windmill

*In a big class run 2 heats; heat 2 starts with accessory

Objective: It’s week 3 of Open prep, and today we’re revisiting a couplet from 2019 that is simple but devastating for your quads and lungs. Finding the right pace on the row is key — too fast and you’ll burn out early; too slow and you’ll be giving away a better score. Row hard, but leave enough in the tank that you can finish the wall balls in 1-2 sets each round without tons of extra rest. The 50th percentile score in 2019 was about 5.5 rounds for women and 6.5 rounds for men. 

Score: rounds & reps

Thursday 1.29

Name game: What’s the weirdest item you keep by your bed?

Warm up: 6 minute EMOM

Odds: bike

Evens: AMRAP 10 scap push-ups, 10 kip swings

WOD: 5 rounds, 1:30 per station, for max reps

12/9 calorie bike + max reps DB bench press 50/35 

rest

12/9 calorie bike + max reps toes to bar

rest

How to scale: Modify the bike calories to have at least :30 for the max rep skill each round. Use lighter DBs and reduce the T2B range of motion (knees to elbows, chest, hips) or sub v-ups/tuckups such that you can start each round with a big set.

Objective: Our interval work for the week comes with a bike sprint buy-in to one gymnastics and one weightlifting skill. Aim to get off the bike in 45 seconds or less, giving yourself time to take a couple of deep breaths and still have at least 30 seconds to knock out 1-2 sets of the max rep skill.

Score: total reps (DB bench + T2B)

Friday 1.30

Name game: Would you rather spend the day without your phone or without speaking?

Warm up: coach-led barbell

Strength: 8 minute EMOM

1 power clean + 4 front rack lunges (2/side)

WOD: For time *10 minute cap

27-21-15-9

deadlift 155/105

box jump 24/20

How to scale: Use a deadlift load you can do for 15+ reps in a row. Jump to a lower box. 

Objective: Like last Friday’s snatches, we’re pairing the power clean with some lower body strength work. You’re free to build in weight as you go, and you can add extra lunge reps if your clean strength limits your ability to challenge yourself on the lunges. The workout is a sprint. Your deadlifts should be light enough to get through in big sets, and you should be able to complete the box jumps without big breaks. 

Score: max clean complex & time to complete

Saturday 1.31

Name game: What’s your favorite chain restaurant?

Warm up: coach-led funzies

WOD: For time with a partner *32 minute cap 

150 double unders

50 handstand push-ups

35 burpee pull-ups

20 wall walks

150 double unders

20 wall walks

35 burpee pull-ups

50 handstand push-ups

150 double unders

*1 partner works at a time; switch as desired

How to scale: Sub single unders (1.5:1); z-press or pike push-ups; straight-arm burpees plus lower pull-up bar or ring rows; and partial wall walks.  

Objective: Like Tuesday, this cap will be hard to beat, but you have the advantage of sharing the workload with a partner in a way that offers much needed rest and plays to your strengths. For reference, a pace of 80 DU/minute, 15 HSPU/minute, 10 BPU/minute, and 4 wall walks/minute gets you in with just over 2 minutes to spare. 

Score: time to complete/reps at cap (660 total)

Sunday 2.1

Strength: front squat 7×3