Monday 6.16

Name game: What’s your favorite way to consume peanut butter?

Warm up: for 5 minutes, rounds of 20 single/double unders, 10 rocking tables, 10 band pull-aparts

Strength: bench press 5×5

WOD: For time *15 minute cap
300 double unders
30 wall walks
*partition as desired

How to scale: Do partial wall walks and/or 600 single unders.

Objective: Like the strict press two weeks ago, it’s up to you if you build in load or use the same weight for all 5 bench press sets. The workout is a bit like a freestyle version of Open 21.1, with lower total volume. 10 rounds of 3 and 30 is a reasonable strategy, but do whatever enables you to switch movements rather than taking big breaks. Today is a good day to push for Rx and simply get as far as you can, even if one or both of these skills is a challenge for you.

Score: bench load & time to complete (or reps at cap)

Tuesday 6.17
Name game: On a long drive would you rather be the passenger or the driver?

Warm up: 2 minutes cardio of choice then rounds of 10 lunges (add twist/reach as desired), 10 air squats, 10 box step-ups (emphasize push off lead leg)

Strength: barbell front rack lunges 4×8
*Same load for all sets; heavier than 6/3

WOD: 10 minute AMRAP
10 DB hang squat cleans 50/35
10 DB box step-overs 20” 50/35

How to scale: Use lighter dumbbells and/or a lower box. Use the same weight for both skills, scaling to be capable of at least one unbroken round of both skills. 

Objective: Like all of our recent lunge days, the goal is to go a little bit heavier than last time. The rep scheme is the same today as it was two weeks ago; two weeks from now it will go down to sets of 6. In parallel to previous lunge day WODs, this one asks you to just keep moving despite tired quads. This one will also test your grip, so make sure you’re taking strategic rests to avoid hitting failure there.

Score: lunge load and rounds & reps

Wednesday 6.18
Name game: When was the last time you were on a boat?

Warm up: for 5 minutes, rounds of 150m row, 10/side banded external rotations, 10 scap pull-ups

WOD: Every 3 minutes for 30 minutes
Odds: 500m row
Evens: 1 max set of strict or banded strict pull-ups + 1 max set of ring rows
*Rest as desired between sets as long as they’re both finished within the 3-minute window.
**If you can’t achieve full range of motion on banded pull-ups, just do 1 max set of ring rows

Objective: Pulling is the name of the game today, with a hefty dose of interference to make everything feel more challenging than usual. The faster you row, the more rest you get, so aim for a consistent 80%+ effort each time. Your pull-up and ring rows reps will inevitably decline, but make sure you’re getting in at least 5-10 every round.

Score: slowest row (record all 5 in SugarWOD) and total reps (pull-ups + ring rows)

Thursday 6.19
Name game: How long is it between when you wake up and when you first check your email/social media?

Warm up: coach-led barbell

WOD: For total burpees in 27 minutes, working 1:30 on, 1:30 off:
3 sets of:
90 seconds: 10 hang power snatches 115/75 + max bar-facing burpees
90 seconds rest
Then, 3 sets of:
90 seconds: 10 hang power clean & jerks 115/75 + max bar-facing burpees
90 seconds rest
Then, 3 sets of:
90 seconds: 10 thrusters 115/75 + max bar-facing burpees
90 seconds rest

How to scale: Reduce the load to ensure you have at least 30 seconds for burpees every round. Adjust the load between lifts if you have a significant discrepancy in strength. Do straight-arm burpees and/or step over the bar as needed. You should be able to complete 10 reps of each lift in no more than 2 sets throughout the workout.

Objective: Our Olympic lifting work in the past two weeks has focused on barbell cycling from the hang position; today we’re continuing that theme with some higher intensity intervals punctuated by bar-facing burpees to further elevate your heart rate and add an element of shoulder fatigue. The goal is to keep hanging on to the barbell, so strive for no more than two sets on each lift.

Score: total burpees

Friday 6.20
Name game: How did you listen to music when you were in high school (iPod, Walkman, etc.)?

Warm up: 400m run then coach-led rope climb review

WOD: For time *32 minute cap
800m run
100 sit-ups
10 rope climbs
800m run
50 sit-ups
5 rope climbs
800m run
*in case of rain: 1000/900m row; 2000/1800m C2 bike; or 50/35 Echo bike

How to scale: Reduce the run distance to be completed in under 5 minutes each time. Do reduced rep or partial rope climbs, or sub 50/25 strict hanging knee raises.

Objective: We’re going long today for a little bit of running and a whole lot of core. Push the runs at the start and end of the WOD, and use the 800 in the middle to recover. Efficiency on the rope will be your friend once your abs are fatigued from the sit-ups.

Score: time to complete

Saturday 6.21
Name game: What’s your favorite frozen summer treat?

Warm up: coach-led funzies

WOD: With a partner, 3 rounds, 8 minutes each, for max reps
60 calorie Echo bike**
30 deadlifts 225/155
max reps wall balls 20/14
Rest 2 minutes between rounds
*1 partner works at a time, switching as desired
**M/F teams 50 calories; F/F teams 40 calories

How to scale: Reduce the load on the deadlift to be able to do sets of at least 5 reps at a time and on the wall balls to maintain sets of 10-15 reps at a time.

Objective: For this week’s partner WOD you’ll need to earn your way to the wall ball. To do this most efficiently, plan to swap off on the bike before your pace starts to fall off and keep sets on the deadlift small enough to maintain touch-and-go reps. Once you get to the wall, the strategy is similar: switch off every 15-20 reps, before you start to redline.

Score: total wall balls

Sunday 6.22
Strength: back squat
5 sets max reps in 0:45 seconds
*Rest 1:30 between sets.