Monday 6.5
Name game: Are you more likely to show up early or late?

Warm up: 400m run then review gymnastics skills

WOD: 30 minute AMRAP
15-10-5
toes to bar
hand-release push-ups
–
400m med ball run 20/14
–
15-10-5
pull-ups
ring dips
–
400m med ball run 20/14

Lifestyle: K2E/knee raises & box push-ups; ring rows & box dips; 14/10 med ball

Cooldown: stretch forearms, lats, triceps

Objective: Today’s workout has two sprint push/pull gymnastics couplets built into the framework of a longer effort. Between each couplet, you’ll be doing an odd-object run — some early preparation for the upcoming July 4 workout “1775.” Don’t go all out, but move quickly through each couplet, then use the runs to recover.

Score: rounds & reps (run = 40 reps; each round is 200 reps)

Tuesday 6.6
Name game: If you could take a full week to immerse yourself in learning something new, what would it be?

Warm up: for 4 minutes complete rounds of 10 pass throughs with a lunge, 10 pvc overhead squats, 5 sotts press

Strength: overhead squat 5×3
Lifestyle: If mobility/technique prevents heavy loading, do sets of 6-8

WOD: 10 minute AMRAP
20 alternating DB snatches 50/35
10m/side single DB overhead walking lunge 50/35

Lifestyle: 40/25

Objective: The focus today is on the heavy overhead squats, where you should be going for a heavier weight across all five sets than you used for the 3×5 on May 16. The workout is a relatively short AMRAP that emphasizes single arm and single leg skills. Try to make it through the DB snatches in no more than two sets, and aim to get through each length of overhead lunge unbroken. Shoot for at least 4 full rounds.

Cooldown: 1 min/side couch stretch, pigeon stretch

Score: OHS weights and rounds & reps

Wednesday 6.7
Name game: What is the best way to start the day?

Warm up: for 4 minutes complete rounds of :45 bike/row, 20 jump rope, 5 inchworms

WOD: In 20 minutes:
Max calories, bike or row
*Every 5 minutes (at 5:00, 10:00, and 15:00), complete 20 burpees + 80 double unders

Lifestyle: scale so the burpee/jump rope takes less than 3:00 each time by doing reduced reps or straight arm burpees and DU attempts or 80 single unders

Accessory: 3-5 rounds for quality
3 slow & controlled candlesticks (easier) or 3 lowers from inverted hang on rings (harder)
:30-:45/side plank hold

Objective: Success today is all about pacing. Make good use of those first 5 minutes to bank a decent number of calories, then try to make it through the burpees and jump rope as quickly as possible to maximize the amount of time you have to continue accumulating calories. Once you’re past that work at the 15 minute mark, it’s a max effort sprint to the finish.

Cooldown: 2 minute easy jog/bike/row and stretch calves

Score: total calories (note machine used)

Thursday 6.8
Name game: What is the most annoying habit that other people have?

Warm up: coach-led barbell

Strength: Every 90 seconds for 8 rounds:
1 power clean + 1 hang power clean + 2 push jerks

WOD: 4 rounds for time *16 minute cap
15 C2B pull-ups
1 round of DT 155/105 (12 deadlifts, 9 hang power cleans, 6 push jerks)
1 minute rest

Lifestyle: banded or jumping C2B pull-ups or ring rows; reduce weight for DT based on your weakest skill

Objective: The strength portion today gives you a chance to build up to a heavy complex while also setting you up nicely for the workout, which adds a gymnastics twist to a well known hero WOD. Every round of this is a sprint: aim to complete each one in under 3 minutes. Both the barbell cycling and the pull-ups will tax your grip, so make sure you’re taking smart breaks. For the C2B, quick sets of 5 will work well; for DT, breaks after the 11th deadlift and 8th hang clean are standard.

Cooldown: 1 minute each forearm stretch, standing forward fold, child’s pose

Score: max complex weight & time to complete

Friday 6.9
Name game: What’s the worst purchase you’ve ever made?

Warm up: med ball tic-tac-toe (3 med ball squat buy-in)

Strength: pause front squat 5×5 *3 second pause at the bottom

WOD: ****800m run time trial**** Due to the air quality, we will likely be doing 1000m row or 60/72cal bike for time.

Objective: The focus today is on the heavy front squats, with a pause that will help you out the next time you’re stuck at the bottom of a heavy clean. Use the same weight for all five sets, and make sure you’re taking at least 2-3 minutes rest between sets. We last tested the 800m run on 4/11/22, also after a heavy squat session. Do your best to maintain an 80-90% effort for the first 600, then sprint to the finish over the last 200 meters.

Cooldown: 200m walk/jog, then stretch calves, quads, and hamstrings

Score: squat weights & time to complete

Saturday 6.10
Name game: When people come to you for help, what do they usually want help with?

Warm up: coach-led barbell

WOD: For time with a partner *35 minute cap
80 power snatches 75/55
80 box jumps 24/20
8 rope climbs
60 power snatches 95/65
60 box jumps 24/20
6 rope climbs
40 power snatches 115/75
40 box jumps 24/20
4 rope climbs
20 power snatches 135/95
20 box jumps 24/20
2 rope climbs

Lifestyle: reduce snatch weights; lower box or step-ups; partial climbs or 5 hanging knee raises per climb

Objective: This is a long partner chipper that is heavy on hip-opening movements. Make a plan for how to break up the work, especially on the bigger sets of power snatches, so that you’re not exhausting your grip for the rope climbs. Try to get into a steady rhythm on the box jumps, and make sure you’re extending fully at the top of each rep.

Score: time to complete or reps finished at cap; total is 420

Sunday 6.11
Strength: back squat 3×3, deadlift 4×4 @ 60%

Med Ball Tic-Tac-Toe

• Set up 9 10# plates in a 3×3 grid
• One team uses the purple/blue 14# balls, one team uses the black/white 10 and 20# balls
• Teams start at the opposite end of the room from the “board”
• At “go!” the first player on each team picks up a ball, does 3 squats, then runs down to place the ball on one of the plates/ “squares”; they then race back to the start to tag in their next teammate, who repeats the process.
• Continue in this manner until one team gets three of its balls in a row or the board is full 
• Repeat for 2-3 rounds depending on class size