Monday 3.31
Name game: What’s your ideal bedtime snack?

Warm up: for 4 minutes, rounds of 20 jumping jacks, 10 pass throughs, 10 med ball thrusters, then coach-led review of push & split jerks

Strength: 15 minutes to build to a heavy single jerk
*athletes can do whichever version of a jerk they’re more comfortable with. Newer athletes should do lighter sets of 3-5 push jerks or push presses.

WOD: “Karen” (compare to 3/27/23 and 9/14/21)
For time *12 minute cap
150 wall balls 20/14

How to scale: Intermediate athletes should use a lighter ball and/or aim for a lower target, picking a weight they can do for a minimum of 25 unbroken reps. Beginner athletes should do 100 reps for time at a weight they can do for a minimum of 10 reps in a row.

Objective: We’re working on jerks, with the opportunity to work up to a heavy load for the day. After that we’re testing the benchmark “Karen,” which is the epitome of simple but brutal. While the temptation may be there to push for Rx, the goal is NOT for this workout to become an AMRAP. Instead, set ego aside and pick a medicine ball weight and target height that you can do for 25+ unbroken reps (even if that’s not the strategy you employ for the WOD). All athletes should finish in the 5-10 minute range. 

Score: max jerk & time to complete

Tuesday 4.1
Name game: Who in your life would be easiest to prank for April Fools Day?

Warm up: 400m run then coach-led skill review

WOD: 7 rounds for time *25 minute cap
200m run
4 muscle-ups
6 power cleans 155/105
8 bar-facing burpees

How to scale: Modify so that you’re able to finish the first three rounds within 10 minutes. If needed, reduce the rep scheme (e.g. 150-3-5-7). If you’re past 10 minutes at the 3 round mark, make a change!

Run: Reduce the distance if you cannot complete 200m in under 1 minute. In case of rain, sub 20/15 row or 14/10 Echo bike.

Muscle-ups: Reduce the reps to be completed in under :30 or sub 4 challenging pull-ups and 4 challenging dips.

Power cleans: Use a load that you could do touch-and-go for all 7 sets.

Bar-facing burpees: Do straight-arm burpees and/or step over the bar.

Accessory (optional): 3×1 minute farmers carry, as heavy as possible

Objective: It’s a long one with a little bit of everything — some cardio, some weightlifting, some gymnastics and bodyweight skill. While there’s some room for error built in, the goal is to modify this workout in a way that lets you maintain a pace of roughly 3 minutes per round. This may mean scaling some movements or rep counts that you typically wouldn’t, and that’s ok! Just like yesterday, this workout is not meant to become an AMRAP, so don’t approach it with a “saved by the time cap” mentality.

Score: time to complete

Wednesday 4.2
Name game: What’s your favorite baseball (or cricket) team?

Warm up: rowling

Skill: double unders/jump rope practice

WOD: With a partner, row for max distance in 30 minutes, switching every 250-500m as desired.
Minutes 0-10: Non-rowing partner holds wall sit
Minutes 11-20: Non-rowing partner holds plank
Minutes 21-30: Non-rowing partner finally gets to rest
*Solo: 10 rounds of 1:30 work, 1:30 hold/rest for total distance

Objective: Take advantage of the opportunity to practice double unders today! You’ll be putting them to the test next week. After that you’ve got a basic partner row with a couple of cruel twists in the form of static holds targeting your quads and your core — two sets of muscles that are also used heavily on the row. Be efficient in your transitions and aim for a minimum of 6,000 meters.

Score: distance rowed

Thursday 4.3
Name game: What was the last standardized test you took?

Warm up: coach-led barbell

Strength: 12 minute EMOM
1 hang power snatch + 1 hang squat snatch

WOD: 12 minute AMREPs
3, 6, 9 etc.
hang power snatch 95/65
toes to bar
push-ups

How to scale: Pick options you can do unbroken through at least the round of 9 by reducing the snatch load, adjusting the range of motion on the toes to bar, and elevating your hands for the push-ups.

Objective: Analogously to our clean work last week, we’re spending the first half of class building in weight in a complex of hang snatches. For the second half, we’re building in reps with a triplet of light snatches, toes to bar, and push-ups. The reps escalate quickly, so make sure you’re picking options that won’t start to feel challenging until the rounds of 12 and beyond.

Score: max snatch complex & total reps

Math: 9s – 54; 12s – 90; 15s – 135; 18s – 189; 21s – 252

Friday 4.4
Name game: What’s the best restaurant you’ve eaten at recently?

Warm up: 1 round – 2:00 bike/row, 10 squats to hinge, 5 monster walks, 10 air squats, 5/5 active lizard, 10 jumping squats, 5 monster walks

Strength: 5-10 minutes to warm up to starting load, then every 3:00 for 5 sets:
3 front squats
*Same load all 5 sets
** Between sets: start getting your shoulders ready for pull-ups! Mix in some scap pull-ups, kip swings, and pass throughs during your rest.

WOD: death by pull-ups *15 minute cap
Do 5 reps in the first minute, 6 reps in the second, etc., adding 1 rep each minute until you fail to complete the required reps within the minute
*Rx+ strict pull-ups

How to scale: Modify to complete at least 8 minutes. Start at a lower rep count and/or sub jumping pull-ups or ring rows.

Objective: Last week we dropped the tempo, this week we’re dropping the pauses, going for a heavier load across all 5 sets on good old-fashioned front squats. Next week we’ll take a break, and the week after you’ll have an opportunity to build to a heavy single. The workout is all pull-ups. The goal is for this to be at least an 8-minute WOD for everyone, so modify accordingly.

Score: squat load & total reps

Saturday 4.5
Name game: What are you allergic to?

Warm up: coach-led funzies

WOD: With a partner, 30 minute AMRAP
50 calorie Echo bike
50 deadlifts 185/125
50 box jump overs 24/20
50 handstand push-ups

How to scale: Pick movements you can do for sets of 10+ reps at a time. Reduce the weight on the deadlifts, use a lower box, and use 1-2 ab-mats or sub pike push-ups or z-presses.

Objective: We’re back to a standard partner WOD format, with one partner working while the other rests and the division of labor entirely up to you. Aim for none of these skills to take longer than 3-4 minutes to complete, with a goal of finishing at least 2 full rounds.

Score: rounds & reps

Sunday 4.6
Strength: back squat 6×3

Gymnastics workshop: Kipping, Pull-ups, and Muscle-ups