Full Program January 5 to 11

Monday 1.5

Name game: Describe your weekend in one word. 

Warm up: 2 minutes jump rope, then rounds of 10 band pass throughs, 10 band strict press, 5 burpees

Strength: push press 4×8

WOD: For time *13 minute cap

10 devils press 50/35

100 double unders

10 devils press 50/35

Rest 3 minutes

10 devils press 50/35

100 double unders

10 devils press 50/35

How to scale: Reduce the DB weight so that you can complete 10 reps in under 90 seconds/2-3 sets. Do straight-arm burpees if needed. Spend no more than 90 seconds on DU attempts/accumulated single-single-double or sub 200 singles. 

Objective: As we’ve done with bench and strict press in the past month, we’re working through sets of 8 on push press. Aim for heavier loads than the 4×10 on December 4. The workout is essentially two quick sprints. Note that the time cap includes 3 minutes of built-in rest, meaning each half needs to be completed in under 5 minutes to finish. 

Score: max push press & time to complete

Tuesday 1.6

Name game: What’s something new you plan to/want to do/accomplish this year?

Warm up: For 5 minutes, rounds of 20 jumping jacks, 10 step-ups, 10 kip swings, 5 rope knee raises

WOD: 3 rounds for time *32 minute cap

100 walking lunges (50/side)

25 pull-ups

50 box jumps 24/20

5 rope climbs

How to scale: Modify by picking options that you’re able to maintain for big sets without big breaks. 

Lunges: Reduce the reps if you start needing to use your hands to push up off your lead leg. 

Pull-ups: Sub ring rows or reduce the reps to 15-20 jumping or kipping pull-ups per round. 

Box jumps: Jump to a lower box; step up in case of injury. 

Rope climbs: Do reduced reps, partial climbs, or 25 strict knee raises per round. If reducing reps below 3 per round, supplement with knee raises. 

Objective: We’re going long today with a WOD that blends single-leg and lower body skills with upper body pulling. All 4 skills come in big chunks, so scale wisely and plan your breaks to avoid becoming overly fatigued early on. 

Score: time to complete

Wednesday 1.7

Name game: What’s your favorite time of day?

Warm up: With a running clock:

1 minute row

:15/side front to back leg swings; :15/side side to side leg swings 

1 minute  row

:30/side lizard with reach

1 minute row

1 minute inchworms to hollow

WOD: Every 3 minutes for 10 rounds:

250m row

Objective: Nothing proves that “simple” does not always mean “easy” more effectively than hard intervals on a rowing machine. You should be spending more time resting than working, around a 2:1 ratio on average, so each interval should be approaching max effort. Success on this workout means pushing hard throughout while minimizing the gap between your fastest and slowest rounds. Be sure to note your times today — this is not the last we’ll see of rowing intervals in the coming weeks.

Score: fastest/slowest rows (record all 10 in SugarWOD)

Thursday 1.8

Name game: Would your friends say you’re more of a listener or a talker?

Warm up: 2 minute bike/row then 3 rounds of 10 squats (hinge, air, jumping), 5 monster walks

Strength: 3 sec. pause back squat 5×5

Accessory: 10 minute EMOM

Odds: 5-10 strict toes to bar (scale to strict knees to elbow/knee raises)

Evens: 5-10 tempo ring rows (30X2)

Objective: We’re back to squatting, still using a pause at the bottom to increase time under tension while eliminating the slow descent. Aim for heavier loads than you used on November 20. As with the tempo squats, your weight should be heavy but sub-maximal; we’ll repeat this rep scheme next week. The squats are the only scored portion of the day, but the accessory work is not optional. Use it to improve your core and pulling strength.  

Score: squat load

Friday 1.9

Name game: What song would you sing to audition for an “American Idol” type show?

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

Strength: 14 minute EMOM

Minutes 1-4: 5 power cleans

Minute 5: rest

Minutes 6-9: 3 power cleans

Minute 10: rest

Minutes 11-14: 1 power clean

WOD: Tabata Elizabeth

8 rounds for max reps

:20 power cleans 135/95

:10 rest

:20 ring dips

:10 rest

How to scale: Reduce the power clean load to one you can do touch-and-go through multiple intervals. Do ring dips with feet on a box or banded; matador dips with or without a band; or box dips. 

Objective: Like last Tuesday’s snatches, we’re using an EMOM to work through decreasing reps of the power clean up to a heavy single for the day. Also in parallel to last week, we’re putting a twist on a benchmark WOD with a time priority variation of “Elizabeth” (typically a 21-15-9 sprint). Today it’s broken into tabata-style intervals with the goal of similar effort and output on both skills. 

Score: max power clean & total reps

Saturday 1.10

Name game: Would you rather go bungee jumping or sky diving?

Warm up: coach-led funzies 

WOD: With a partner, 30 minute AMRAP

30/27/24 calorie Echo bike

30 power snatches 95/65

30/27/24 calorie Echo bike

30 thrusters 95/65

How to scale: Reduce the barbell load based on your weaker lift; you should be able to do sets of at least 5-8 reps at a time. Sub hang snatches if needed. 

Objective: It’s barbells and biking to finish out the week. Like last Saturday, you and your partner can divide this any way you choose, so play to your strengths, and make sure neither of you is wasting time staring at the barbell trying to recover. 

Score: rounds & reps

Sunday 1.11

Strength: bench press 6×4; strict press 5×5