Monday 2.3
Name game: What’s a style decision you regret from your middle school days?
Warm up: for 4 minutes, round of 20 single/double unders, 10 band pass throughs, 10 band strict press
Strength: strict press 5×5
*build as you go
WOD: For time *15 minute cap
15-12-9
muscle-ups
150-120-90
double unders
How to scale: Make it your goal to get better at one or both of these skills during this WOD.
Muscle-ups: Reduce the reps (e.g., 12-8-4 or 9-6-3) or make attempts. Otherwise, sub a challenging pull-up + a challenging dip.
Double unders: Spend no longer than 2-3 minutes accumulating reps or making attempts on each set, or sub 30-20-10/24-16-8 bike. No singles unless those are challenging for you.
Objective: We’re continuing the upper body pressing theme with a chance to build to a heavy 5 on strict press. After that is a workout with descending reps of two movements that are mainstays of Open programming. If either of these skills is a work in progress for you, use this opportunity to practice and challenge yourself instead of taking the easy way out.
Score: max press load & time to complete
Tuesday 2.4
Name game: What’s your preferred scent for soaps/lotions?
Warm up: 6 minute EMOM
Odds: row (slow, medium, fast)
Evens: AMRAP 5 jumping squats, 5 pvc pass throughs, 5 pvc snatch balances
WOD: 3 rounds, 2 minutes per station, :30 rest between stations, for max reps
back squat 95/65 (no racks)
calorie row
squat snatch 95/65
calorie row
How to scale: Reduce the weight on the barbell so that you can do sets of 20+ on the back squats and consistent touch-and-go or quick singles on the snatches. If needed, set your bar so that you can swap weights during the rest intervals. If the squat snatch is a technique challenge, do power snatch or hang power snatch + overhead squat.
Objective: Lots of squatting, lots of rowing in today’s 2-minute intervals. Try to be consistent from one round to the next, and like last week’s Cindy intervals, do not game this by taking it easy on any particular station. You should be working all the way to the end of each 2-minute window — your rest and transition time has been built in for you.
Score: total reps
Wednesday 2.5
Name game: How many cousins do you have?
Warm up: for 4 minutes, rounds of :30 bike, 10 plank shoulder taps, 5 inchworms w/ push-up
WOD: 25 minute AMRAP
20 burpees over DB (lateral)
20 dumbbell renegade rows 50/35
20 dumbbell floor press 50/35
20/15 calorie bike
*in a bigger class, have some athletes start on floor press to share bikes
How to scale: Use lighter dumbbells and sub straight-arm burpees with or without the jump over the dumbbells. You should be able to complete the rows and presses in no more than 2-3 sets each.
Objective: Yesterday we worked for 24 minutes, divided into 2-minute chunks; today we’re going for 25 minutes straight through. Expect plenty of interference in this one: pressing fatigue between the burpees and the floor press; cardiovascular fatigue going from the bike back to the burpees; and shoulder fatigue from nearly everything. Slow and steady is the path to a good score today. Aim for a minimum of three full rounds.
Score: rounds & reps
Thursday 2.6
Name game: How long have you been living in your current home?
Warm up: 2 minute bike/row then rounds of 10 jumping squats, 10 box step-ups, 5 monster walks
Strength: 5-10 minutes to build to working weight, then every 3 minutes for 5 sets:
1 pause front squat (3 seconds in bottom) + 4 front squats
WOD: For time *10 minute cap
30 chest to bar pull-ups
50 front rack box step-ups 45/35, 20”
30 pull-ups
How to scale: Finishing after the cap is not an option! Modify to complete each round of pull-ups in under 3 minutes and the step-ups in under 4.
Chest to bar: Reduce the reps to 20-25 and/or do jumping or banded strict chest-to-bar, regular pull-ups, or challenging ring rows. Use bands only to achieve an extended range of motion; not to assist with a regular pull-up.
Step-ups: Use a 15# bar and/or a lower box.
Pull-ups: Reduce the reps to 20-25 and/or do jumping pull-ups or ring rows.
Objective: Welcome to our next lower body strength cycle as we focus on front squats for the next couple of months. The goal today is to use the same or similar load for all 5 working sets, which we’ll be doing on an EMOM clock to manage rest and ensure everyone gets all of their sets done. The workout is a quick sprint chipper that will work your grip and reinforce the solid front rack position that is so important to a strong front squat.
Score: squat load & time to complete
Friday 2.7
Name game: What’s the best Super Bowl snack food?
Warm up: coach-led barbell
Strength: Every 1:15 for 12 sets
clean pull + hang power clean + power clean
WOD: Open 15.4 (compare to 11/2/22)
AMREPs in 8 minutes
3, 6, 9, 12, etc.
handstand push-ups
3, 3, 3, 6, 6, 6, etc.
power cleans 185/125
How to scale: The official scaled version is AMRAP of 10 push presses 95/65 and 10 power cleans 115/75. You’re welcome to do that or to scale the HSPU as you typically would with ab-mats, pike push-ups, or z-presses and to reduce the weight on the power cleans to one that is challenging for quick singles.
Objective: Like last week, we have a retest of a past Open workout preceded by an Olympic lifting complex with the goal of working up to a heavier load than what you plan to use for the workout. The workout is short, but with a heavier barbell mixed with some higher skill gymnastics, it’s important to resist the urge to go out too hot. Instead, stick with singles on the bar and break up the HSPU early and often.
Score: max complex & total reps
Saturday 2.8
Name game: Eagles, Chiefs, don’t care, or don’t know what this means?
Warm up: coach-led funzies
WOD: With a partner, AMREPs in 30 minutes
20, 40, 60 etc.
medicine ball cleans 20/14
box jumps 24/20
toes to bar
*One partner works at a time; switch as desired. Solo: 10, 20, 30 etc.
How to scale: Pick skills you can consistently do for sets of 8-10.
Medicine ball cleans: Use a lighter ball.
Box jumps: Keep the jump by going to a lower box.
Toes to bar: Do knees to elbow, chest, or hips.
Objective: Today’s partner WOD is a ladder with rapidly increasing reps of three relatively quick skills. Transitions are easy, so have a plan for splitting the work efficiently with your partner, especially as the reps get higher.
Score: total reps
Sunday 2.9
Strength: 1RM bench press; 1RM strict press
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