This Week’s WODs
3 Squat Snatch x 10 sets @60-75% of 1RM Snatch
* Complete a set every minute (10 minutes) *
Leonardo da Vinci
Wall Balls (20/14)
L2: WB 14/10
L1: 12-9-6 Burpees, 21-15-9 Wall Balls Light weight
10 min AMRAP
20 Box Jump (24/20)
20 Kettlebell Swings (53/35)
5 min AMRAP
10 Box Jump (24/20)
10 Kettlebell Swings (53/35)
L2: Alt V-ups, Box 20/14, KBS 35/25
L1: Sit-ups, Box 14/10, KBS 25/15
Skills and Drills
Double-Unders: Week 5 Day 1
You’re now ready to start stringing double-unders! Start small, with a goal of just two unbroken. Think about landing and quickly rebounding into your next jump. Having minimal time on the floor is key.
Once you’ve mastered two reps, shoot for 3, then 4, then 5…keep going!
– Max reps of unbroken double-unders.
– Track your best score of the day.
– Then, set a goal to beat your last number the next time you practice.
Advanced: max unbroken cross-overs
Back Squat 1×6
– Establish an 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of the original 6RM.
Vincent van Gogh
30/24 Calorie Row
30 Single Arm Alternating Devil Press (50/35)
30/24 Calorie Row
L2: 600m Run, 24/20 Cal Row, DB 35/25
L1: 400m Run, 20/14 Cal Row, DB 25/15
Shoulder Press 1×6
– Establish a 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of that 6 RM.
Team of 3
5 Sets (each/1:2)
12/10 Calorie Air Bike
10 Handstand Push Ups
75ft Bodyweight Lunge
L2: 10/8 Bike, DB PP, 50′ lunge
L1: 8/7 Bike, DB PP, 50′ lunge
10 Deadlift (225/155)
5 Bar Muscle Ups
20 Hang Power Clean (135/95)
10 Chest to Bar Pull Ups
60 Shoulder to Overhead (95/65)
30 Pull Ups
L2: BB 155/105, 95/65, 64/45, C2B, Pull-ups, Pull-ups
L1: BB @ Light weight, Modified Pull-ups
Optional Accessory Work
10 Seated Banded Lat Pull Downs
14 Single Hand Elevated Push Ups (one hand up on 45lb plate) (7 each arm)
6 Alternating Tall Box Jump + Small Box Jump (line up boxes in a line and jump up and over, moving forward)
Teams of 3
1000/850m Bike Erg (OR 500/400m Row OR 400m Run)
10 Overhead Squats (95/65)
8 Bar Facing Burpees
L2: OHS 65/45
L1: OHS @ light weight, 5 BFB
Option 1: Gymnastics Skill Work
Double Unders: Week 5 Day 2
On a running 3 minute clock:
Max effort of double-unders
Advanced option: max effort of unbroken crossovers in 3 min (single + cross + single + cross…)
How to score crossovers: bit.ly/48CR1MB
Option 2: Mayhem Mini-Pump – Chest and Triceps
10 Barbell Bench Press @ moderate weight – maintain quality
10 Alt. Incline DB Bench (each side) @ Moderate weight – maintain control and quality
12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality
10 Standing Tricep Extension w/ band @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Peter Paul Rubens
20 Lateral Box Step Ups (20)
15 Ring Rows
20 Alternating V-Ups
15/12 Calorie Air Bike
L2: 12/9 Cal Bike
L1: 9/6 Cal Bike
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.