Monday 4.28

Name game: What is your dream spring break destination?

Warm up: coach-led barbell

WOD: Every 4 minutes for 5 rounds, each for time
5 power snatches 135/95
10 box jump overs 24/20
5 power cleans 135/95
10 bar-facing burpees
*3:00 cap per round

How to scale: Modify to keep your rounds under 3:00. If needed, use a 4-8-4-8 rep scheme.

Barbell: Use a weight you could do for 5 touch-and-go snatches. It’s ok if this means the cleans are very light for you! Take one or both lifts from the hang if needed to keep good form.

Box jump overs: Reduce the reps or use a lower box such that this takes no longer than :45.

Bar-facing burpees: Reduce the reps, do burpees in place, or do straight-arm burpees such that this takes no longer than :45.

Objective: Today’s sprint intervals mix a light/moderate barbell with some jumping skills. The keyword here is sprint — quick singles are fine for the snatches, but it should be off to the races for the rest of each round. You create your own rest; scale to ensure that it’s at least 1 minute between rounds.

Score: fastest/slowest rounds (record all 5 in SugarWOD)

Tuesday 4.29
Name game: What’s your grocery store of choice?

Warm up: rounds of 20 jumping jacks, 10 PVC good mornings, 10 PVC pass throughs
Then,
5-10 wall slides
~:30 each palms up and palms down wrist stretches
T spine stretch w/ foam roller

Skill: handstands & headstands

WOD: “Diane” (compare to: 1/18/24, 8/22/23, 8/23/22)
For time *12 minute cap
21-15-9
deadlifts 225/155
handstand push-ups

How to scale: Diane should be short and intense. You should be able to do sets of at least 7 deadlifts at a time and 5 HSPU at a time.

Deadlifts: Pick a load that allows you to finish the round of 21 in 3 sets or fewer.

Handstand push-ups: Reduce the reps to 18-12-6 with or without 1-2 ab-mats or sub pike push-ups or z-presses.

Objective: “Diane” has been one of our most frequently tested benchmarks in the last few years, and it’s back again. Don’t underestimate the interference between these two movements, especially for your midline, and plan in advance how to break up each set to keep rest time to a minimum and avoid muscle failure.

Score: time to complete

Wednesday 4.30
Name game: Would you rather be raised by wolves or gorillas?

Warm up: 4 rounds, :20 per station (:05 transition), jump rope, air squats, kip swings, lunges

WOD: 5 rounds for time *25 minute cap
60 double unders
20 dumbbell front squats 50/35
20 toes to bar
20 dumbbell front rack lunges 50/35

How to scale: Reduce the reps to 50-15-15-15 and/or modify the movements as indicated below to maintain a pace faster than 5 minutes per round.

Double unders: Spend no longer than 1 minute per set on attempts/accumulating single-single-double or sub up to 120 single unders.

DB squats & lunges: Reduce the load so that you can do these unbroken or in 2 sets. These should each take around 1 minute to complete.

Toes to bar: Pick a range of motion you can maintain for sets of at least 5 reps at a time — knees to elbows, chest, or hips.

Objective: Today’s WOD has 4 movements with reps just high enough to make holding on more than a little uncomfortable. This is the long day for the week but it’s not an AMRAP — make sure you’re modifying appropriately to avoid turning it into one. If you’re already near that 5 minute mark at the end of the first round, something needs to change.

Score: time to complete

Thursday 5.1
Name game: What’s the worst tourist trap you’ve been to?

Warm up: 4 rounds, :30 per station, band strict press, inchworms, band pass throughs

Strength: strict press 4×8

WOD: AMREPs in 15 minutes
10-9-8-7-6-5-4-3-2-1
devils press 50/35
bar muscle-ups
AMREPs in remaining time: devils press

How to scale: Modify to maintain a pace of at least 5 reps per minute on average, meaning finishing in the round of 6.

Devil press: Use a weight you can do for at least 4 reps in a row. Do straight-arm burpees if needed.

Bar muscle-ups: Make attempts, halve the reps (5-5-4-4-3-3-2-2-1-1), or do the hardest strict pulling movement you can.

Objective: The goal for the strict press today is to find a challenging weight that you can use for all 4 sets. It’s ok to take a risk and potentially come a few reps short in the last set or two. The WOD is a descending ladder with some bonus work if you finish it, but the goal is simply to make it as far as you can. Aiming to finish at least the round of 6 — just under ¾ of the ladder — is a realistic minimum target.

Score: press load & total reps

Friday 5.2
Name game: What item from today would you put in a time capsule to be opened 100 years from now?

Warm up: 2 min cardio; then 10 squats to hinge, 5 monster walks, 10 air squats, 5 monster walks, 10 jumping squats; then banded front rack stretch :30/side

Strength: 4 sets of 5 front squats + 10 back squats; rest 2 minutes between sets
Use a load that is 65-75% of your max front squat; same load for all 4 sets. No rest between front and back squats other than to reposition the bar.

WOD: run for 15 minutes (not scored)

(In case of rain, sub bike or row)

Objective: The focus today is on these sizable sets of front and back squats. The load you use today should feel challenging but should not be the heaviest possible weight you can manage. We’ll be revisiting this exact rep scheme in two weeks with the goal of using a heavier load then. The WOD, while not scored, serves two important purposes: first, it’s a nice dose of low intensity cardio, and second, it’s good prep for the running during Murph, half of which comes on the heels of 300 air squats.

Score: squat load

Saturday 5.3
Name game: What’s your goal for Murph this year?

Warm up: coach-led funzies

WOD: With a partner, 30 minute AMRAP
Partner A, then Partner B:
250m row
10 pull-ups
Partner A, then Partner B:
250m row
15 push-ups
*1 round is complete when both partners have done 1 set of each couplet

How to scale: Reduce the reps on the push-ups and pull-ups to a number you can do unbroken when fresh. Use the scaling option you plan to use for Murph — ring rows or jumping pull-ups; hands elevated on the push-ups.

Objective: With “Murph” coming up later this month, it’s a good time to work on building capacity in push-ups and pull-ups. Today’s workout does just that. Try to push the pace on the row then sprint through the pull-ups or push-ups while ensuring you’re still achieving full range of motion.

Score: rounds & reps

Sunday 5.4
Strength: 20 minute EMOM
Odds: 3 deadlifts
Evens: farmers carry