Monday 4.14
Name game: French fries or onion rings?

Warm up: for 4 minutes, rounds of 5 squats to hinge, 5 air squats, 5 jumping squats, 5 monster walks, 5 burpees

Strength: front squat 5-5-3-3-1-1-1

WOD: For time *10 minute cap
30 burpee bar muscle-ups

How to scale: Do 60 burpee chest-to-bar, burpee pull-ups, or burpees + ring rows. Scale to a range of motion you can achieve just with momentum from your jump and without having to kip.
No need for dips today; there is plenty of pressing in tomorrow’s WOD.

Objective: We’re coming to the end of our front squat work, and today is your chance to build to a heavy single, trying for a new 1 rep max if you’re feeling good. The WOD is similar to two we’ve done recently — 30 MU for time and for time with double unders on the minute. This time there’s an added complication of burpees, but again a finishing time well under the cap is attainable.

Score: max front squat & time to complete

Tuesday 4.15
Name game: When was a time you accidentally slept through something you were supposed to do?

Warm up: 400m run then coach-led handstand warm-up

WOD: For time *30 minute cap
800m run
30 handstand push-ups
800m run
15 wall walks
800m run
30 handstand push-ups
800m run

How to scale: Set yourself up to beat the cap by ensuring you’re finishing each skill within the timeframes described.

Run: Reduce the distance to 600m if you’re unable to consistently complete 800m in under 5 minutes. In case of rain or injury, sub 1k row or 50/35 calorie Echo bike.

HSPU: Reduce the reps to 15-20 each set, use 1-2 ab mats, or do pike push-ups or z-presses. Each set should take no longer than 2-3 minutes.

Wall walks: Reduce the reps to 10 or go as high as you’re comfortable and able to maintain a good hollow body position, then hold for 2-3 seconds. These should take no longer than 4-5 minutes.

Objective: We’re going long with a mix of running and handstand skills. Run hard and make sure you’re taking breaks to avoid hitting failure on the sizable sets of HSPU and wall walks. The target is 15-20 minutes of running and around 10 minutes of work on the handstand skills, so make sure you’re scaling to maintain that balance and keep this the 25-30 minute WOD it’s meant to be.

Score: time to complete

Wednesday 4.16
Name game: What’s the worst experience you’ve had on public transportation?

Warm up: for 4 minutes, rounds of 20 single/double unders, 10 banded good mornings, 5/side lunge with overhead reach

WOD: Five 3-minute AMRAPs, rest 1 minute between
30 double unders
10 Russian kettlebell swings
10 kettlebell goblet lunges
*pick up where you leave off
**KB load is athlete’s choice. Use the heaviest weight that still allows you to go largely unbroken.

How to scale: Do :30 of DU attempts/practice each round or sub 60 singles. 

Accessory: 3 rounds for max effort, rest :15-:20 between skills:
left side plank
right side plank
hollow body hold
superman hold

Objective: Today’s WOD is all about managing grip and managing the urge to rest. The reps are low, so the temptation will be there to take frequent breaks as you transition from one skill to the next. Resist it! Keep a relaxed grip on the jump rope, and try to keep the KB skills unbroken. Take your rest where it’s already built in.

Score: rounds & reps

Thursday 4.17
Name game: What’s the coldest you’ve ever been?

Warm up: For 4 minutes, rounds of 20 jumping jacks, 10 kip swings, 10 rolling v-sits

Skill: toes to bar – 10 minute EMOM

Advanced: Set a target and do 8-15 unbroken reps on the minute.
Intermediate: Accumulate 5-10 reps each minute, focusing on stringing them together efficiently.
Beginner: practice kip swings/knee raises or work on one or more drills

WOD: 4 consecutive tabatas, no rest between
bike/row
burpee to 25# plate
row/bike
burpee to 25# plate

How to scale: Sub straight-arm burpees if needed.

Objective: Spend some time working on the skill of toes to bar in the first half of class, whether by practicing big sets, stringing together reps, or increasing your range of motion. There’s little to no skill involved in the WOD, just a willingness to push hard and suffer a little. Give an equal effort to all movements rather than easing off on some to maximize others.

Score: total reps

Friday 4.18
Name game: Have you been to more U.S. states than countries, or more countries than states?

Warm up: coach-led barbell

Strength: 12 minute EMOM
power clean + squat clean

WOD: Strict Dumbbell Fran
For time *12 minute cap
21-15-9
dumbbell thrusters 50/35
strict pull-ups

How to scale: Modify to beat the cap.

DB thrusters: Reduce the dumbbell weight to complete each round in 3 sets or fewer.

Pull-ups: Reduce the reps to 15-10-5 or sub jumping pull-ups or ring rows. No kipping.

Objective: Two weeks ago we did a similar complex of hang cleans and a dumbbell variation on an old benchmark; today is very similar with the cleans this time starting from the ground and a dumbbell version of the classic “Fran.” While the original Fran is meant to be very quick — around 5 minutes, give or take — this one will be slightly slower due to the strict pull-ups and more challenging thrusters. Still, properly scaled this should still be a sub-10 minute WOD for most athletes.

Score: max clean load & time to complete

Saturday 4.19
Name game: What’s the best flavor of jelly bean?

Warm up: coach-led funzies

WOD: 30 minute AMRAP
16 alternating dumbbell snatches 50/35
12 box jumps 24/20
8 power snatches 95/65
*Alternate movements with your partner

How to scale: Modify so that you can do all movements unbroken.

DB snatches: Use a lighter dumbbell.

Box jumps: Use a lower box.

Power snatches: Use a lighter load and/or go from the hang.

Objective: Lots of snatches and plenty of leg- and hip-driven movements in today’s partner WOD. This is a sprint-rest workout in which you’ll swap with your partner after each skill, so make sure you’re scaling to keep each skill a sprint. Unbroken is the goal the whole way through today.

Score: rounds & reps

Sunday 4.20
Happy Easter! The gym has a normal schedule today.
Strength: 20 minute EMOM
Odds: 3 front squats
Evens: farmers carry