Nasty Girls
3 Rounds
50 Air Squats
7 Ring Muscle Ups
10 Hang Power Cleans (135/95)

L2: 30 Air Squats, C2B, HPC 95/65
L1: 20 Air Squats, Modified Pull-ups, HPC 65/45

Skills and Drills
Double-Unders: Week 2 Day 1

Complete One Rep of a Double-Under
Do a few slow singles with big jumps, then jump as high as you can while spinning your rope quickly. See if you can get one double-under. Continue to practice until you can get one double-under consistently. Note: we’re not stringing multiple double-unders here. We’re just working on getting one good rep every time we pick up the rope.

Goal Workout
5 Rounds:
3 single-unders
1 double-under
Rest for about 10 seconds

Once you can successfully complete this workout with no misses, move on to Phase 3.

Advanced Athlete Option:
If you already have mastered double-unders, instead use this time to work on Crossovers.

Back Squat 5×5
Every 2:00 (10:00)
5 Back Squats
Start at 60% of 1RM and build to a moderately-heavy set (75-80%).

“On October 3rd, he asked me what day it was”
Every 5:00 (4 sets)
20/16 Calorie Air Bike
20/16 Calorie Row

L2: 16/12 Calories
L1: 12/9 Calories

“On Wednesdays, we wear pink”
50 Toes to Bar
40 Burpee to Bar (6” reach)
30 Strict Handstand Push Ups
20 Box Jumps (30/24)
10 Rope Climbs (Or 30 Strict Pull Ups)

L2: 40/30/20/10/5, TAHAP, DB PP, BJ’s 24/20, Modified PU’s
L1: 30/20/15/10/5, Knee Raises, DB PP, BJ’s 20/14, Modified PU’s

Core Work:
4 sets:
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
30 sec Hanging L-sit hold
10 Alt. V up + V-ups (R + L + Both = 1)
:45 sec Overhead DB Hold (each side)

*Rest 2:00 b/t sets

“That’s why her hair is so big. It’s full of secrets.”
For Time:
200m Run
10 Squat Snatch (65/45)
300m Run
6 Squat Snatch (95/65)
400m Run
2 Squat Snatch (135/95)
-Rest 3:00-
2 Squat Snatch (135/95)
400m Run
6 Squat Snatch (95/65)
300m Run
10 Squat Snatch (65/45)
200m Run

L2: 45/35, 65/45, 95/65, 150m/200m/300m
L1: Light Power Snatches with DB or BB, 50m/100m/150m

Mayhem Mini-Pump – Glutes
4 rounds:
10 Weighted Hip Thrust @ moderate weight
10 Deficit Sumo DB/KB Deadlift @ moderate weight
10 GHD Hip Raise @ moderate weight

*Rest 3 minutes b/t rounds

Turkish Get Up Carries
3 Rounds
Turkish getup (stand up portion only) left arm
100 ft overhead carry left
Turkish getup (down to ground portion)
*repeat on right side

Regina George and Gretchen Weiners
Teams of 2
Every 6:00 (4 sets)
75 Double Unders (Each/ same time)
Partner 1: 10 Dumbbell Box Step Overs (50s/35s) (24/20)
Partner 2: 15 stick sit-ups
*Both working at the same time and switch when station is completed*

L2: 1/2 DU’s, DB’s 35’s/25’s, Box 20/14, Sit-ups
L1: Single Unders, DB’s 25’s/15’s, Box 14/10, Sit-ups

“You go Glen Coco”
Teams of 2
10 rounds (each)
10 Dumbbell Bench Press (50s/35s) (Or Bench Press 135/95)
20 Jumping Air Squats OR 50ft bodyweight lunge)
(complete 1:1)

L2: DB’s 35s/25s(BP 95/65)
L1: DB’s 25s/15s(BP 65/45), 20 Air Squats OR 25ft BW Lunge

Option 1: Gymnastics Skill Work
Double Unders: Week 2 Day 2

Accumulate 3 rounds of unbroken 50 Singles [5 max attempts]
*Rest as needed between sets

* Beginner: work on single-single-single-double attempts for 2 min
* Intermediate/Advanced: 2 min to find one max set of unbroken double-unders

Score is reps achieved in part 2. Note if you did double-unders or single-doubles.

Option 2: Mayhem Mini-Pump – Back and Biceps
4 Rounds
10 Strict Pullups @ moderate weight – maintain quality
10 Bent Over Barbell Row – Underhand Grip @ Moderate weight – maintain control and quality
10 Lat Pulldowns @ moderate weight – maintain quality
10 Incline Dumbbell Hammer Curls @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

“The limit does not exist”
Every 1:00 (12:00)
4x50ft Shuttle Run
8 Toes to Bar

L2: 3 Shuttle Runs, TAHAP
L1: 2 Shuttle Runs, Knee Raises

October Challenges! 

Physical Mobility Challenge: 1,000 Step-Up Challenge 

The challenge will take place for 4 weeks, each with a different goal:
Week 1 (October 1 – October 7): accumulate 200 step-ups throughout the week
Week 2 (October 8 – October 14): accumulate 400 step-ups throughout the week
Week 3 (October 15 – October 21): accumulate 600 step-ups throughout the week
Week 4 (October 22 – October 28): accumulate 800 step-ups throughout the week

Step-ups can be performed on a 20” box or on any safe object of about the same height (chair, bench, a stack of plates, etc.). If athletes intend to perform Chad weighted, then the challenge reps should be weighted as well. But this is not a requirement. Any step-up reps performed throughout the week will count towards your weekly total. They can be in a workout, at the gym, from home, outside, anything counts! Just get it in within the week.

Scaled Option: accumulate 200/300/400/500 step-ups and they can be done at a lower height.

We will be using the Mayhem Affiliate – Monthly Challenge track to log this challenge. Each day you will log the number of reps you completed. If you’re planning to break them up, you can log where you’re currently at, and then update your score throughout the day. Then, each Saturday, there will be a separate scoring section where you will note if you completed the weekly challenge target that week.

To be eligible for the prize, participants must successfully complete the entire challenge by logging/confirming in SugarWOD that each weekly target was met. (Note that you cannot make up any missed step-ups the following week). At the end of the challenge, one name from the eligible list of Rx participants, and another name from the eligible list of Scaled participants will be chosen at random. The Rx winner will receive a CFA hoodie, and the Scaled winner will receive a CFA t-shirt.

Nutrition/Health Challenge:  Track Your Calories and/or Macros in a Tracking App

Track your daily calories and/or macros in a tracking app such as My Fitness Pal, Lose It!, Calorie Counter+, etc. Simple awareness of what you eat and how much you eat can be eye-opening and help you make better eating decisions in the future.