Monday 2.17
Name game: What former president would you want to have dinner with?

Warm-up: coach-led

Intramural Open Kick-Off WOD: Open 15.5
For time *18 minute cap
27-21-15-9
calorie row
thrusters 95/65 (masters 55+ 65/45; scaled: 65/45, masters 55+ 45/35)

Note: Athletes will have a hard stop at 18 minutes but should scale with a goal of finishing in under 15. Median times are around 13 minutes for women and 12 for men.

Skill/accessory (if multiple heats are needed, the second heat will do this while the first heat goes):
Option A: for quality, alternate between
1-2 minutes jump rope work
1-2 minutes pull-up/muscle-up skill work (kip swings, transitions, etc.)
Option B: do 15-20 minutes of easy but continuous biking or running

Objective: The last of our Open workout retests is also the start of this year’s Intramural Open. 15.5 is simple but not easy. Push the pace on the rows without redlining, especially in the rounds of 27 and 21, and break up the bigger sets of thrusters so that you’re able to pick up the pace when you get to the rounds of 15 and 9.

Score: time to complete or reps at cap

Tuesday 2.18
Name game: If you could live anywhere in the U.S., what state would you pick?

Warm up: 2 minute bike/row then coach-led barbell

Strength/WOD: Every 1:30 for 8 sets
touch-and-go power snatch 8-8-6-6-4-4-2-2
(8 reps in first and second intervals, 6 reps in third and fourth, etc.)
Rest 3 minutes, then
Every 1:30 for 8 sets
touch-and-go power clean 8-8-6-6-4-4-2-2

Objective: It’s all about barbell cycling today, with descending reps across 8 sets each of power cleans and power snatches. If your technique is solid, the goal is to add weight for every single set, bearing in mind that you’ll be getting more and more rest as the sets get smaller. If your technique is a work in progress, ignore the touch-and-go prescription, work from the hang if needed, and only add weight if you’re moving well.

Score: max snatch & clean loads

Wednesday 2.19
Name game: If you were a witch or wizard, what Harry Potter house would you be sorted into?

Warm up: 3 rounds, :25 per station/:05 transition, inchworms, kip swings, rolling v-sits, box step-ups

WOD: For time *32 minute cap
30 burpee box jump overs 24/20
30 toes to bar
40 DB deadlifts 50/35
40 pull-ups
50 burpees over DB (lateral)
40 pull-ups
40 DB deadlifts 50/35
30 toes to bar
30 burpee box jump overs 24/20
*If needed, swap order of BBJO/T2B and PU/lunges to share bar space or 50# DBs.

How to scale: Very new/deconditioned athletes should halve the reps from the start. Everyone else should modify to versions of each skill they can do for sets of 10+ when fresh.

Burpee box jump overs: Do straight-arm burpees and jump over a lower box.

Toes to bar: Do knees to elbows, chest, or hips.

DB Deadlifts: Use lighter DBs.

Pull-ups: Do jumping pull-ups or ring rows. No bands.

Burpees over DB: Do straight-arm burpees and step over.

Objective: It’s a long out-and-back chipper to get you past the midway point of the week. You’ll be going back and forth between some burpee and lower-body skills and two upper body pulling movements. As always, a consistent pace is better than sprinting out of the gates and hitting a wall a few minutes in. Averaging just over 10 reps per minute beats the cap.

Score: time to complete or reps at cap (total is 330)

Thursday 2.20
Name game: What was the first significant thing you bought with your own money?

Warm up: for 4 minutes, rounds of 20 jumping jacks, 10 banded strict press, 5 divebomber push-ups

Strength: push press 5×5 (25 mins)
*Before each working set: 2 minute run, bike, or row, conversational but faster than warm up pace. This is instead of, not in addition to, the 2-3 minutes of rest you’d ordinarily take between sets. Do your set, add weight as needed, do your cardio, then go right back to the bar.

WOD: 4 rounds for max reps
Minute 1: 5 wall walks
Minute 2: max reps handstand push-up
Minute 3: rest

How to scale: Reduce the reps or do partial wall walks. Use 1-2 ab-mats or sub pike push-ups or z-presses for the HSPU.

Objective: Similar to last Thursday, we’re building in some cardio to our upper body pressing work. If you were here on January 21, look at the loads you used for your 5×5 push press then and try to match or exceed them. The workout doubles down on shoulder fatigue. Pace yourself by taking a quick breath between each wall walk and short breaks during the HSPU.

Score: max push press & total HSPU reps

Friday 2.21
Name game: If you could make one place disappear, which one would it be?

Warm up: 2 minute bike/row then rounds of 10 air squats, 5/5 active lizard stretch, 5 monster walks

Strength: 5-10 minutes to build to working weight, then every 3 minutes for 5 sets:

1 pause front squat + 2 front squats

WOD: 3 rounds, 2 minutes each, for max calories
12 jumping lungesters (1 jumping lunge each side + 1 jumping squat)
Max calorie Echo bike
*Rest 2 minutes between rounds

How to scale: Remove the jumps. Reduce the reps to be done unbroken and in less than 1 minute.

Objective: It’s week 3 of front squats and we’ve dropped another rep from each set. Aim for the same or similar load on all 5 sets, ideally heavier than what you used last Monday. The workout is three short intervals with a leg-frying bodyweight skill as a buy-in to a sprint on the bike. Push hard there! You’re getting equal rest between each round.

Score: squat load and total calories

Saturday 2.22
Name game: Who’s the smartest person you’ve met?

Warm up: coach-led funzies

WOD: With a partner, 30 minute AMRAP
2 bar muscle-ups
4 devils press 50/35
6 shuttle runs 25’/25’
*Alternate full rounds with your partner

How to scale: Aim to keep your rounds in the 60-90 second range.

Bar muscle-ups: Reduce the reps to 1 per round or do 4 reps of a chest-to-bar/strict/kipping/ jumping pull-up or challenging ring row.

Devils press: Use lighter dumbbells so that you can do all 4 reps in a row every round. Do a straight-arm burpee if needed.

Shuttle runs: Reduce the reps on these if you find yourself needing to walk.

Objective: The division of labor is set for you today, so all that’s left to decide is how to modify these skills so that you’re able to move quickly and unbroken through each of your rounds. Be efficient with your transitions from one movement to the next, and resist the urge to start your rest early by taking it easy on the shuttle runs. Aim for a minimum of 20 rounds, and see how close you can come to EMOM pace.

Score: rounds & reps

Sunday 2.23
Strength: 1 rep max deadlift