Full Program November 24 to 30

Monday 11.24
Name game: If you had to work 40 hours per week but could set your own hours, what would they be?

Warm up: For 4 minutes, rounds of 10 snatch grip RDLs, 10 pass throughs with lunge, 10 kip swings

WOD: For 5 cycles, AMRAP in 3 minutes; rest 1 minute between rounds and pick up where you left off
3 power snatches 115/75
6 overhead lunges 115/75
9 toes to bar

How to scale: Reduce the barbell load to manage quick singles or faster on the snatches and unbroken lunges. Reduce the T2B range of motion to knees to elbow, chest, or hips.

Objective: We’re starting the week with some AMRAP intervals in the style of “The Chief.” Grip, core, and shoulder fatigue will be the main challenges today, so do your best to manage that with smart pacing while still aiming for at least 2-3 rounds in every interval.

Score: rounds & reps

Tuesday 11.25
Name game: Is Thanksgiving the day for a) football; b) a holiday movie; c) no screens?

Warm up: for 4 minutes, rounds of 4 shuttle runs, 8 med ball thrusters, 8 band strict press

Strength: strict press 4×10

WOD: 4 rounds for time *12 minute cap
25 wall balls 20/14
10 shuttle runs 25’/25’

How to scale: Use a lighter medicine ball and/or aim for a lower target. You should be able to complete these in no more than 2 sets each round.

Objective: We’re continuing the theme of higher rep pressing skills with the strict press. Again, it’s up to you if you build or stick with the same load across your working sets. The workout is quick, but pacing still has a role to play: a quick, planned break midway through each wall ball set and a controlled pace on the shuttle runs can keep you from hitting a wall before round 4 is done.

Score: max strict press & time to complete

Wednesday 11.26
Name game: What’s your plan for the long weekend?

Warm up: 6 minute EMOM
Odds: row
Evens: AMRAP 20 singles or doubles, 10 sit-ups to straddle

WOD: 7 rounds, 2 minutes each, for max double unders
15/12 calorie row
15 v-ups
max double unders in remaining time
Rest 2 minutes between rounds

How to scale: Reduce the row calories to take less than 1 minute. Sub tuck-ups or sit-ups such that you can complete 15 reps unbroken or in 2 quick sets. Sub single unders or DU practice/attempts.

Objective: In today’s intervals you’ll be getting your heart rate up and accumulating some core fatigue before you’ll need to fight through both of those issues in order to amass a solid number of double unders every round. You’re getting equal rest, so you should be rowing hard, getting through the v-ups quickly — ideally 1-2 sets — and picking the jump rope up right away to work all the way through the end of each interval.

Score: total double unders

Thursday 11.27
Happy Thanksgiving! Classes at 8 and 10 a.m. only.
Name game: What’s going on your dinner plate today?

Warm up: 400m run then coach-led

WOD: 3 rounds for time
35 American kettlebell swings 24/16
30 push-ups
25 pull-ups
20 box jumps 30/24
1 mile run

Note: This workout is a shortened version of the hero WOD “Gaza,” which is 5 rounds of the above. Rx+ for today is to do 4 or 5 rounds for time, bearing in mind that the full workout takes 70-90 minutes on average.

How to scale: Even with reduced rounds, this is still a long workout with a lot of volume. In addition to modifying the skills, doing 2 rounds for time or giving yourself a time cap and treating this like an AMRAP are also good options.

Kettlebell swings: Use a lighter load. You should be able to finish these in 2-3 sets.

Push-ups: Elevate your hands on a box.

Pull-ups: Do ring rows.

Box jumps: Use a lower box or do step-ups.

Run: In case of injury/bad weather, sub 2000/1600m row; 4000/3200m bike erg, or 100/70 calorie Echo bike.

Objective: Happy Thanksgiving! We had a full house for this exact WOD last year, so we’re bringing it back.  This is a reduced version of a hero WOD but it will still be a longer effort — likely 45 to 60 minutes for most. The movements aren’t complicated or heavy, but there’s a lot of volume, so break them into manageable sets from the beginning and use the runs to recover.

Score: time to complete

Friday 11.28

No 6 a.m. class today.

Name game: What’s something you’d buy for yourself if you found a good Black Friday deal?

Warm up: coach-led barbell

Strength: 14 minute EMOM

Minutes 1-4: 5 hang squat cleans

Minute 5: rest

Minutes 6-9: 3 hang squat cleans

Minute 10: rest

Minutes 11-14: 1 hang squat clean

WOD: 6 rounds for max reps

In 1 minute: 25 air squats + max reps power cleans 135/95

Rest 1 minute 

How to scale: Reduce the air squat volume to allow at least 20-30 seconds for power cleans each round. Reduce the power clean load to one you can hang onto for 8+ touch-and-go reps when fresh. 

Objective: Similar to last week’s Oly day, our EMOM features descending reps, this time of the hang squat clean, so you should be building in weight as you go toward a heavy single for the day. The squats in the quick WOD that follows are unweighted, but there are a lot of them. Try to move quickly but well, then pick up your barbell right away. 

Score: max hang squat clean & total power cleans

Saturday 11.29

Name game: What’s the best way to eat Thanksgiving leftovers? 

Warm up: coach-led funzies

WOD: For time with a partner *32 minute cap

8-8-8-8

rope climbs

40-30-20-10

lateral burpees over DB

80-60-40-20

alternating dumbbell snatches 50/35

How to scale: Do partial climbs or sub 5 strict knee raises per climb. Do straight-arm burpees and/or step over the DB. Use a lighter dumbbell such that you can do sets of 10+ reps at a time. 

Objective: We’re doing a little bit of climbing and a lot of hinging for this week’s partner WOD. The reps on everything but the rope climbs go down every round, so the goal is for your pace to increase as you go. Split the work wisely with your partner — 5-10 burpees and 10-20 snatches at a time, ideally — to have some energy in reserve til the end. 

Score: time to complete 

Sunday 11.30

Strength: back squat 6×6