Full Program September 14 to 20

Monday 9.14

Name game: What’s the most memorable birthday party you’ve had for yourself?

Warm up: For 5 minutes, rounds of 100m run, 10 good mornings, 5 rope knee raises

WOD: 3 rounds for time *30 minute cap

400m run

30 DB hang power cleans 50/35

400m run

5 rope climbs

How to scale: Lighter DBs (sets of 8-10); partial climbs, 3 full climbs, or 25 strict knee raises. 

Objective: We’re kicking things off with our long effort for the week by mixing some running, weightlifting, and gymnastics. Stay steady on the runs and use them as a break for your grip. Attack the cleans in sets of 8-10, and pace the rope climbs so you’re not losing too much steam by the end of each set. 

Score: time to complete

Thrive WOD: 4 rounds, 1 minute per station, for max reps

calorie row

KB peekaboo squat clean

box dips

renegade rows

rest

Cooldown/core work: ~15 minutes, 1-2 minutes per movement unless noted

2-3 min recovery breathing, lying on back (long slow exhales)

Lizard stretch

Superman hold, 30-60 sec

Seated shoulder extension stretch

Superman hold, 30-60 sec

Lat stretch on rig

Superman hold, 30-60 sec

Tuesday 9.15

Name game: If you were going to get a new pet, what type of animal would it be?

Warm up: coach-led barbell

Strength: 10 minute EMOM (compare to 5/22/23)

1 snatch pull + 1 power snatch + 1 squat snatch

WOD: For time *12 minute cap

21-15-9

sumo deadlift high pull 95/65

overhead squat 95/65

How to scale: Lighter bar; sub heavy KB swings for high pulls and front squats for OHS if needed. 

Objective: Today’s snatch complex parallels the clean work from last Thursday with the same goal of practicing all elements of the lift. The workout is a quick couplet that also pairs pulls and squats. Your weight should be light enough that you can hang on for big sets of both. 

Score: max snatch complex & time to complete 

Wednesday 9.16

Name game: What’s your favorite sweatshirt?

Warm up: coach-led track/mobility

WOD: 7 rounds, 1 minute per station, for max reps

calorie row

parallette-facing burpees

calorie bike

lateral burpees over parallette

rest

How to scale: straight-arm burpees/step over

Objective: There’s more breathing than thinking involved in this interval-style cardio-fest. Set a target for each station at the outset and try to keep up that pace the whole time. 

Score: total reps

Thrive WOD: 5 rounds, 1 minute per station, for max reps

jump rope (singles or doubles)

landmine lunging thruster (switch sides halfway)

KB swing (advanced, add a side step)

rest

Cooldown/core work: ~15 minutes, 1-2 minutes per movement unless noted

2-3 min box breathing (4-4-4-4), seated

90/90 hip flexor stretch

30-60 sec hollow tucks

Foot elevated toe touch

30-60 sec hollow tucks

Bent knee calf stretch

30-60 sec hollow tucks

Thursday 9.17

Name game: What’s your ideal day-in-NYC itinerary? 

Warm up: 2 minutes cardio then rounds of 10 PVC pass-throughs, 10 PVC thrusters, 10 kip swings

Strength: thruster 10-10-5-5-3-3

WOD: 9 minute AMRAP 

9 front squats 95/65

9 pull-ups

9 push press 95/65

9 toes to bar 

How to scale: Lighter bar such that you can do sets of 9 unbroken; jumping pull-ups or ring rows; knees to elbows/chest/hips

Objective: We’re going for relatively high volume thrusters today. The goal is to build in load across all six sets, but feel free to keep things lighter if you’re getting ready to compete on Saturday. The workout is a short AMRAP that alternates between the component movements of the thruster and gymnastics skills. Your sets of 9 should be mostly doable unbroken, but still pace yourself. A minimum of 4 rounds is the goal. 

Score: max thruster and rounds & reps

Friday 9.18

Name game: If you were an “influencer,” what type of brand deals would you seek out?

Warm up: coach-led track or game

Skill: jump rope

Work on singles, doubles, triples, or crossovers; or pick a jump rope skill that’s challenging for you and make 3-5 attempts at a max set

WOD: 15 minute AMRAP

10 box jump-overs 24/20

50’ bear crawl

100’ KB front rack carry 24/16

50’ backward bear crawl

How to scale: Lower box/step-overs; lighter KBs

Objective: It’s Swolestice-eve, so it’s your decision if you’re going hard today or treating it as active recovery to prepare for tomorrow. The first part of class is devoted to some jump rope skill work, which is an opportunity to either work on a skill-in-progress or test your capacity. The workout is a medium-length AMRAP with some skills we don’t do everyday. You should be able to keep rounds in the 2-3 minute range.

Score: rounds & reps

Thrive WOD: 4 rounds, 1 minute per station, for max reps

calorie bike

DB walking-deads

DB bench press (choose a weight you can do 15-20 reps in a row)

alternating gorilla row

Cooldown/core work: ~15 minutes, 1-2 minutes per movement unless noted

2-3 min prone breathing (breathe out the back/ribcage)

Standing hamstring stretch

1 min single leg v-ups

Cross-body shoulder stretch

1 min single leg v-ups

Child’s pose with lat reach

1 min single leg v-ups

Saturday 9.19

Summer Swolestice today! Classes are cancelled, but come out to compete or cheer on your classmates! 

Sunday 9.20

Strength: push press 10-8-6-4-2-1-1-1

Accessory: 

Thrive WOD: 4 rounds, 1 minute per station, for max reps

burpee broad jumps

DB front squat

calorie ski erg

DB curl and press

rest

Cooldown/core work: ~15 minutes, 1-2 minutes per movement unless noted

2-3 min recovery breathing, lying on back (long slow exhales)

Couch stretch

10/side Pallof Presses

Figure-4 stretch

10/side Pallof Presses

Seated pancake stretch

10/side Pallof Presses

Hyrox WOD: Partner workout, 1 round for time, partners run together, for all other movements alternate/split as desired, 35min time cap

400m run
60 Burpee broad jumps (4’ jump)
400m run
50m Sled Push (down-back per partner)
400m run
40 DB-clean & lunge (DB taps the ground at the beginning of each rep)
400m run
30 strict pull-ups or ring rows
400m run
200m Farmer Carry

Score: total time.