Hang Squat Snatch 1×3
Hang Squat Snatch:
– Establish a 3 RM for the day

Snatch Grip Deadlift 3×3
3 Snatch Deadlift x 3 Sets @90% 1RM Snatch

10 Rounds
30 seconds Max Rep Burpees
-Rest 30 seconds-
30 seconds Max Rep Wall Balls (20/14)
-Rest 30 seconds-

L2: WB’s 14/10
L1: WB’s 10/8, Up/Downs

The Great British Bake Off
1000m Run
100/80 Calorie Row
10 Rope Climbs (Or 40 Strict Pull Ups)
*Partition any way*

L2: 800m Run, 80/64, Pull-up Mod
L1: 600m Run, 64/50, Ring Rows

Spend 12 minutes getting upside down. Note your level in your score notes.

2 sets:
Wall walk half-way up wall
10 shoulder touches (with feet still on the wall)
Wall walk down
**rest 1 min**
Max plank (or plank on knees)
**rest 1 min**
2 sets:
Wall walk half-way up wall
10 shoulder touches (with feet still on the wall)
Wall walk down
— Score is max plank —

2 sets:
Wall walk up
10 wall facing handstand shoulder touches
Wall walk down
** rest 1min **
30-60 sec wall-facing handstand hold (for as long as you feel confident in the movement)
** rest 1min **
2 sets:
Wall walk up
10 wall facing handstand shoulder touches
Wall walk down
— score is time in the wall-facing handstand hold —

2 sets:
Wall walk up
10 steps to the left
10 steps to the right
** rest 1 min **
3 min to find a max freestanding handstand hold
** rest 1 min **
2 sets:
Wall walk up
10 steps to the left
10 steps to the right
— Freestanding handstand hold should be in a 3x3ft area. Score is best hold time —

Back Squat 1×10
Back Squat:
– Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 10RM.

Beat Bobby Flay
AMRAP 15 Minutes
20 Deadlifts (115/80)
50 Double Unders
100ft Walking Lunge (30m)
50 Double Unders
10 Hang Power Cleans (115/80)

L2: DL/HPC’s 80/60, 1/2 DU’s
L1: DL/HPC’s Light weight, Single Unders, 50′ Lunge

Shoulder Press 1×10
Shoulder Press:
– Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 10RM.

Worst Cooks in America
4 Rounds
20 Toes to Bar
4 Wall Walks

L2: TAHAP, Reduce Reps or Partial Walks
L1: Knee Raises, Inch Worms

Cupcake Wars
2:00 Amrap (6 sets)
20/15 Calorie Air Bike
Max Distance Farmers Carry
(DBs 70s/50s)(Or Kettlebells (70s/53s)
-Rest 1:00 Between sets-

L2: 15/12 Bike, 50’s/35’s
L1: 12/9 Bike, 35s/25s

Skills and Drills
Double-Unders: Week 3 Day 1

One Double-Under Followed by Single-Unders:
Now we’re going to work on doing that first double-under and then keeping the rope spinning for some additional single-unders.

Goal Workout:
10 rounds:
3 single-unders
1 double-under

Once you can successfully complete this workout unbroken (with no misses), you’re ready for Phase 4.

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

* Video on how to learn crossovers: youtube.com/watch?v=E0S_HJa1mHQ

Single-under Tips:
* After the first swing, your wrists should generate the jump rope rotation.
* You want to minimize movement from your elbows and shoulders.
* Keep a slight bend in your knees and land softly on the balls of your feet.
* Your jumps should be roughly 1-2 inches off the ground.
* Don’t pull your feet back or tuck your knees. Instead, point your toes slightly down with every jump.
* Keep your shoulders pulled back and your elbows held down and back.

Crossover Tips:
* Use a slightly heavier jump rope (like a beaded rope). It should also be a few sizes longer than your double-under rope. A longer/heavier rope will move slower, giving you more time to learn the skill. Start long and you can always get shorter it as you get better to “speed up” the skill and work on efficiency.

Guys Grocery Games
Teams of 2
12:00 AMRAP
2000/1600m Row – shared between partners
Abmat sit-ups – one athlete works at a time

-1:00 rest-

12:00 AMRAP
4000/3200m Bike (or 100 Shuttle Runs) – shared between partners
Max Burpee Box Jump Overs (24/20) – one athlete works at a time

* For the shuttle runs, one rep is 50 feet total (25 down + 25 back). One partner should do 10 reps, then trade with their partner (each doing 5 sets total).

L2: 1600/1200m Row, 3200/2500m Bike
L1: 1200/900m Row, 2500/2000m Bike

Option 1: Gymnastics Skill Work
Double Unders: Week 3 Day 2

Working on coordination and rhythm

10 rounds:
2 single-unders
1 double-under
-rest 10 seconds-
TIME CAP: 5 minutes

Advanced option: change the double-under to cross-over.

Option 2: Mayhem Mini-Pump – Back and Biceps
4 Rounds

10 Strict Pullups @ moderate weight – maintain quality
10 Double DB Prone Row @ Moderate weight – maintain control and quality
10 Lat Pulldowns – Neutral Close Grip @ moderate weight – maintain quality
10 DB Spider Curls @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Nailed it
10 Rounds
10 Dumbbell Bench Press (50s/35s)
10 Dumbbell Deadlifts (50s/35s)

L2: 35s/25s
L1: 25s/15s

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.