Monday 6.9
Name game: What was the last podcast you listened to?

Warm up: for 4 minutes, rounds of 20 jumping jacks, 10 prone pvc pass throughs, 10 kip swings

Strength: superset for 5 rounds; rest 2 minutes between rounds
8 barbell bent over rows
8/side single arm DB strict press
*Aim for the same or similar load on all row sets; heavier than 5/19. Base your DB weight on your weaker side.

WOD: 6 rounds for max reps
:40 toes to bar
:20 rest
:40 bar muscle-ups
:20 rest

How to scale: Ensure you can keep accumulating reps every interval. Modify before you rip your hands!

Toes to bar: Reduce the range of motion to knees to elbows, chest, or hips; or sub v-ups or tuck-ups.

Bar muscle-ups: Count attempts, do banded muscle-ups, or sub the most challenging version of a pull-up you can do (no banded pull-ups).

Objective: We’re returning to horizontal pulling strength today, aiming to exceed the load you used if you were here for the 5×10 last month. There will be less interference this time as you’ll be supersetting with an overhead pressing movement rather than another pull. The extended tabata-style workout will be demanding of both grip and lat strength. Break up your sets smartly so that you’re able to continue accumulating reps throughout each interval.

Score: row load & total reps (T2B + BMU)

Tuesday 6.10
Name game: If you were a contestant on a cooking show, what would your signature dish be?

Warm up: 2 minutes jump rope practice then coach-led barbell

Strength: Every 1:30 x 9
7-7-7-5-5-5-3-3-3
hang power snatches
(7 reps in each of first three rounds; 5 reps in rounds 4-6; 3 reps in rounds 7-9)

WOD: For time *14 minute cap
100 double unders
50 dumbbell snatches 50/35*
100 double unders
50 dumbbell snatches 50/35*
100 double unders
*No requirement to alternate arms

How to scale: Modify to ensure you beat the cap. Beginners can reduce the reps by as much as 50 percent.

Double unders: Sub 200 single unders or spend up to 2 minutes per set making attempts or accumulating single-single-doubles.

Dumbbell snatches: Reduce the dumbbell load so that you can do sets of at least 10-15 reps at a time.

Objective: Today’s Olympic lifting work mirrors last Monday’s, with a continued focus on barbell cycling, this time with the snatch. As with last week, aim to build in load every set provided that you’re moving well. The workout has big sets of double unders and dumbbell snatches. Pace yourself, taking smart, short breaks to avoid getting to a point where you need long breaks.

Score: max snatch load & time to complete

Wednesday 6.11
Name game: What’s your favorite kind of dumpling? (this includes pierogi, gyoza, ravioli, etc)

Warm up: 2 minute bike or row then coach-led ankle/hip/shoulder mobility

Skill: 16 minute EMOM
Odds: 10-16 alternating pistols (or appropriate progression)
Evens: 5-8 strict handstand push-ups (or appropriate progression)

WOD: Every 4 minutes for 4 rounds, each for time
30/24 calorie Echo bike (40/30 C2)
*2 minute cap per round; to share bikes have some athletes start at 2:00 mark

Objective: It’s a tale of two workouts: the skill portion today is a chance to work on and accumulate volume of two more advanced movements. Prioritize quality and utility over rep counts — the prescribed ranges are just a suggestion — by focusing on moving well on progressions that challenge you and help you improve at these skills. The metcon portion of the day is all grit, no skill. You’re guaranteed 1:1 rest, and if you’re strong on the bike it could be up to 3:1 rest. These are sprints — go hard every time. 

Score: slowest round (record all 4 in SugarWOD)

Thursday 6.12
Name game: Where are you traveling this summer?

Warm up: for 5 minutes, rounds of 150m row, 10 kip swings, 10 step-ups, 5 burpees

WOD: 30 minute AMRAP
20 calorie row
20 burpees over erg (lateral)**
20 pull-ups
20 burpee pull-ups
20 box jumps 24/20
20 burpee box jumps
*start anywhere to share rowers
**go over a parallette if someone else needs the rower

How to scale: Modify in ways that allow you move more or less continuously.

All burpees: Straight-arm.

Over erg/parallette: Step over.

To box: Use a lower box or step up.

Burpee pull-ups: Use a lower bar or do burpees + ring rows.

Pull-ups: Sub jumping pull-ups or ring rows.

Box jumps: Use a lower box or step-up.

Objective: Who doesn’t love a long burpee-themed slog? The strategy isn’t complicated today: slow and steady wins the race. Break up the pull-ups as needed; otherwise success today is all about continually chipping away 1 rep at a time.

Score: rounds & reps

Friday 6.13
Name game: What’s something you’re superstitious about?

Warm up: 2 minute run/bike/row, then 3 rounds of 10 squats (to hinge, air, jumping), 5 monster walks

Strength: 4 sets of 4 front squats + 8 back squats; rest 2 minutes between sets 

Use a load that is 5-10% heavier than you used on 5/29; same load for all 4 sets. No rest between front and back squats other than to reposition the bar.

WOD: run for 15 minutes (unscored)

Objective: The squat cycle makes its biweekly return. Not much has changed today from last time except for the weight — aim to add anywhere from 5 to 20 pounds to the load you used two weeks ago. Two weeks from now, the rep scheme goes down again.

Score: squat load

Saturday 6.14
Name game: Would you rather have your own yacht or your own private jet?

Warm up: coach-led funzies

WOD: With a partner, 30 minute AMRAP
Partner A: 400m med ball run 20/14
Partner B: AMRAP
15 Russian kettlebell swings 32/24
15 push-ups
15 power cleans 135/95
*switch when partner A finishes run

How to scale: Ensure you can finish a full round of the AMRAP or close to it while your partner is running.

Med ball run: Use a lighter med ball and/or reduce the distance to 300m. This shouldn’t take longer than 3-3:30.

Kettlebell swings: Use a lighter kettlebell. You should be able to do these mostly unbroken.

Push-ups: Elevate your hands. You should be able to do these in no more than 3 sets.

Power cleans: Reduce the weight and/or go from the hang. You should be able to do substantial sets of touch-and-go reps (5-10) during the WOD.

Objective: It’s a partner WOD for people who don’t like their partners, and no built-in rest for anyone. Both portions of this count toward your score, so like Thursday slow and steady is the way to go. This is especially true of the med ball run: the fastest way to get that done is often a brisk walk.

Score: 2 sets of rounds & reps (total 400m runs, 10m = 1 rep & total rounds of AMRAP)

Sunday 6.15
Strength: 1 RM front squat, 1 RM push press