Monday 3.13
Name game: Where is the next place on your travel bucket list?

Warm up: for 4 minutes complete rounds of 20 jumping jacks, 10 sit-ups to straddle, 5 rope knee raises

WOD: 1 minute on, 1 minute off *30 minute cap
2 rope climbs
Max reps parallette shoot-through
*Continue until you’ve completed 100 shoot-throughs

Lifestyle: 1 rope climb, 2 partial rope climbs, or 10 hanging knee raises; box shoot-throughs and/or reduce target reps to 75

Accessory: 3-5×5 tempo strict pull-ups (3113)

Objective: Your core is being put to work today, both on the rope climb buy-ins and on the shoot-throughs. Note that you need to get 6-7 shoot-throughs per round in order to beat the cap, meaning that your rope climbs need to be completed within 30-40 seconds, and scale accordingly. Note also that getting to the cap entails 30 total rope climbs, and scale to 1 per round or fewer total shoot throughs if that is too much volume for you or if 2 climbs leaves you with no time to accumulate reps. 

Score: time to complete (not including rest minutes)

Tuesday 3.14
Name game: Happy pi day! What kind of pie would you choose to have in a pie-eating contest?

Warm up: for 4 minutes complete rounds of 10 hip bridges, 10 reverse lunges, 5 inchworms

Strength: deadlift 3×5

WOD: 8 minute AMRAP
8 alternating single-arm devils press 50/35
12 alternating pistols

Lifestyle: pistols onto or off of a box or with balance assist; DB 40/25

Objective: First we’re pulling heavy weight off the floor; it’s up to you if you want to build across the three sets or stick with the same weight. Then we’re finishing with a quick couplet of one-sided movements. For the pistols, as always, scale to address your weaknesses rather than defaulting to lunges, but choose a progression that lets you move through them relatively quickly. Single-arm devils presses will be a new skill for most people, but they’re easier than the two-arm variety! Try to use a heavier dumbbell than you typically would.

Score: deadlift weights and rounds & reps

Wednesday 3.15
Name game: How old were you when you got your first job?

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

WOD: For time *35 minute cap
1000m row or 50/40 calorie bike (5 min cap)
3 rounds of
5 wall walks
10 ring dips
15 toes to bar
750m row or 37/30 calorie bike (3:45 cap)
2 rounds of
5 wall walks
10 ring dips
15 toes to bar
500m row or 25/20 calorie bike (2:30 cap)
1 round of
5 wall walks
10 ring dips
15 toes to bar

Lifestyle: partial wall walks; box dips; knee raises or K2E. Time caps on the row/bike apply to all athletes.

Objective: Today’s workout is a long one, with three pieces on the rower that decrease in distance as you go, and descending rounds of a gymnastics triplet. All three are challenging skills, and your shoulders especially will become more fatigued as the workout continues. Slow and steady will win the race today: keep a consistent pace on each row/bike, and take quick breaks from the start on the gymnastics to avoid longer breaks and muscle failure later on. Note that the time caps on the row/bike are not a suggestion: move on once that time has elapsed even if you haven’t completed the full distance.

Score: time to complete

Thursday 3.16
Name game: If you had unlimited money to start your own business, what would it be?

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

Strength: 10 minute EMOM
1 hang power clean + 1 hang squat clean

WOD: For time *16 minute cap
100-100-100
double unders
30-20-10
DB hang squat clean 50/35

Lifestyle: DU progression (single-single-double, attempts, or reduced reps) or 18/15 bike; DBs 40/25

Objective: Today’s strength complex is the clean equivalent of the snatch complex we did last Friday. It will also help you get ready for the workout, but this time we’re swapping the barbell for a pair of dumbbells. For most people, breaking the DB cleans into sets of 5-6 will be best, both to save your grip and to keep your heart rate under control. Using a relaxed grip on the jump rope and taking one or two intentional breaks on the double unders will help you use those to recover.

Score: max complex weight & time to complete

Friday 3.17
Name game: Happy St. Patrick’s Day! Tell us your favorite beer OR one thing you believe brings good luck.

Warm up: complete rounds of 5 scap pull-ups, 5 kip swings, 3-5 bench press, as you build to your working weight

WOD: Lynne *40 minute cap
5 rounds of
Max reps bodyweight bench press
Max reps pull-ups
*Rest as needed between rounds
**Rx+ strict pull-ups
*** CarlosWOD will also do Lynne ***

Lifestyle: Use a weight you can do for at least 8 reps when fresh; banded pull-ups or ring rows

Objective: We’re finishing the week with a benchmark. Lynne is unique in that there is no time component to the workout, so you control the rest you take between rounds. Move directly from the bench press to the pull-ups, but take at least 4-5 minutes between rounds, and use that time to shake out your arms and stretch your forearms. If you’re scaling today, find a bench press weight and a pull-up progression you can do for 8 to 10 reps every round. See 9/23/21 and/or 4/27/21 in SugarWOD for past results.

Score: total reps

Saturday 3.18
Name game: What’s your go-to late night snack?

Warm up: coach-led barbell

WOD: With a partner, 30 minute AMRAP
8 calorie bike
8 air squats
—
7 power cleans 115/75
7 front squats 115/75
—
6 power snatches 115/75
6 overhead squats 115/75
*Alternate sections: Partner A bikes and air squats, then Partner B does the cleans and front squats, then Partner A does the snatches and overhead squats, then Partner B bikes and air squats, etc.
**A squat clean/snatch on the final rep counts as your first squat

Lifestyle: reduce the barbell weight such that you can do the snatches and OHS unbroken

Objective: For today’s WOD you’ll be alternating couplets with your partner, starting with a bike, clean, or snatch and ending with a squat. If you’ve scaled properly, you’re doing mainly touch-and-go reps on the barbell and finishing your work in around 40-60 seconds every time, so your team should be shooting for a score in the vicinity of 10 full rounds.

Score: rounds & reps (one round is one cycle of all 3 couplets)

Sunday 3.19
Strength: 16 min EMOM push press 3 reps @ odd / push jerk 3 reps @ even