Full Program November 17 to 23

Monday 11.17
Name game: How much sleep did you get last night?

Warm up: for 4 minutes, rounds of 10m bear crawl, 10 band pass throughs, 10 band pull-aparts

Strength: bench press 4×10

WOD: 12 minute AMRAP
10m handstand walk (10 reps)
3 muscle-ups

How to scale: Aim for at least 6 rounds OR treat this as good practice time.

Handstand walk: Spend up to 1 minute per round on HSW practice or sub a :30 handstand or wall walk hold against the wall, getting as close to vertical as you’re comfortable.

Muscle ups: Make attempts or do jumping/banded MUs or sub 3-6 challenging pull-ups.

Objective: We recently built toward heavy singles in all of the major presses; now we’re building up again starting with big sets. It’s up to you if you build or use the same weight throughout. The WOD is a high skill couplet with plenty of room to modify to your needs. It’s a great day to not worry about your score and get in some good practice on one or both skills.

Score: max bench press and rounds & reps

Tuesday 11.18
Name game: What’s the hardest physical challenge you’ve ever done?

Warm up: coach-led barbell

Strength: 20 minute EMOM
Minutes 1-3: 3 hang power snatches
Minutes 4-6: 2 hang power snatches
Minutes 7-9: 1 hang power snatch
Minutes 10-11: rest
Minutes 12-14: 3 hang power cleans
Minutes 15-17: 2 hang power cleans
Minutes 18-20: 1 hang power clean

WOD: For time *6 minute cap
50 bar-facing burpees

How to scale: Do straight-arm burpees and/or step over the bar.

Objective: It’s a barbell cycling day, with a chance to build toward a heavy load for both the hang power snatch and hang power clean. Aim to build in load as you work through each half of the EMOM, particularly as the reps go down. Use your brain power to focus on good form on your lifts, since there’s no thought required for the workout: it’s a pure sprint to get through those burpees as quickly as possible.

Score: heaviest hang snatch & hang clean and time to complete

Wednesday 11.19
Name game: What’s your favorite decoration/piece of art you have in your home?

Warm up: 6 minute EMOM
Odds: bike
Evens: AMRAP 5 ring rows, 5 scap pull-ups, 5 sit-ups to straddle

WOD: 30 minute EMOM
Minute 1: 15/12 calorie Echo bike (18/15 C2 bike)
Minute 2: max reps strict pull-ups
Minute 3: 15/12 calorie Echo bike (18/15 C2 bike)
Minute 4: max reps strict toes to bar
Minute 5: rest

How to scale: Reduce the bike calories as needed. Sub jumping pull-ups or ring rows and strict knees to chest/knee raises or v-ups/tuck-ups.

Objective: The theme today is executing strict gymnastics at a high heart rate. Your bike calories are set for you, so sandbagging there is not a good option. Instead, make sure you’re staying under control during the even minutes, sticking to small sets of pull-ups and toes to bar even when you’re fresh. You’ve already got some built-in rest so try not to take any extra minutes off!

Score: total reps (PU + T2B)

Thursday 11.20
Name game: What’s the most expensive article of clothing you own? 

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

Strength: tempo back squat 5×5 (33×1)

WOD (unscored): bike or row for 15 minutes at conversational pace (Zone 2)

Objective: The more things change, the more things stay the same. This is our third and final week following this squat scheme, so today the goal is to push toward the heaviest sets of 5 you can manage, still keeping the load relatively consistent across your working sets. We’re taking a break from squats next week and will be back at it after Thanksgiving.

Score: squat load

Friday 11.21
Name game: Would you rather be criticized or ignored?

Warm up: for 4 minutes, rounds of 20 single/double unders, 10 good mornings, 5 burpees

WOD: For time *25 minute cap
120-80-40
double unders
24-16-8
DB burpee deadlifts 50/35
120-80-40
double unders
24-16-8
DB hang clean & jerks 50/35

How to scale: Modify to beat the cap.

Double unders: Sub singles or spend no more than 90 seconds on attempts each set.

DB skills: Do straight arm burpees and use lighter dumbbells. You should be able to do 6-8 reps in a row.

Objective: We’re going long today, alternating between a decent volume of double unders and some full-body dumbbell skills. Both types of movement have potential stumbling points: beyond the grip demands throughout, inconsistent double unders will eat away at your time quickly, and dumbbells that are too heavy will force you into smaller sets and longer breaks than are appropriate for today. Scale wisely.

Score: time to complete

Scorekeeping for capped athletes:
First round = 288 reps
+ 80 DU= 368 // + 16 DB DL = 384 // + 80 DU =  464 // + 16 DB C&J = 480 (2 rounds complete)
+ 40 DU = 520 // + 8 DB DL = 528 // + 40 DU = 568 (576 reps total)

Saturday 11.22
Name game: Oatmeal or cold cereal?

Warm up: coach-led funzies

WOD: With a partner, 30 minute AMRAP
100 box jumps 24/20
100 front squats 95/65
100 calorie row

How to scale: Use a lower box and a lighter barbell. You should be able to do big sets of both box jumps and front squats.

Objective: We’re ending the week with a straightforward partner AMRAP. The movements and rep counts are set, but the rest is up to you — one partner works at a time, and you can switch off whenever you’d like. That said, all three skills are ones that should allow you to knock out big sets for the full 30 minutes. If you’re questioning your continued ability to do sets of 10+ box jumps and front squats without slowing down substantially, that’s your sign to scale down from the start.

Score: rounds & reps

Sunday 11.23
Strength: bench press 4×6; push press 6×4