Monday 5.12
Name game: When was a time you experienced deja vu?

Warm up: 2 mins cardio then 2-3 rounds of 5 squats to hinge + 5 air squats + 5 jumping squats, 5 monster walks, 10 glute bridges

Strength: 4 sets of 5 front squats + 10 back squats; rest 2 minutes between sets
Use a load that is 5-10% heavier than you used on 5/2 or around 70-75% of your max front squat; same load for all 4 sets. No rest between front and back squats other than to reposition the bar.

WOD: run 2 miles (not for time; you can start as soon as you’re finished with your squats)
Note: If you’re running on the path behind the gym, starting from the bay door, the 1-mile mark is when you reach the clearing with an industrial facility visible on the right. (If you get to the street crossing at Stouts Lane, you’ve gone too far by a few hundred feet).

Objective: Today should sound very familiar since we had an almost identical class two weeks ago. The goal today is to add weight to the load you used then, followed by another dose of Murph prep with a run that is the exact distance you’ll cover in that WOD. 

Score: squat load

Tuesday 5.13
Name game: What is the worst kind of candy?

Warm up: for 5 minutes, rounds of 20 jumping jacks, 10 banded pass throughs, 10 band pull-aparts, 10 scap pull-ups.

Skill: muscle-ups
3 mins – kip work (bar, bar with exaggerated straight-arm push down, hips to bar, rings, hips to rings)
3 mins – transition/dip work (low rings, banded, from seated, Russian dips)
8-10 mins: athlete’s choice — jumping/banded/strict/kipping pull-up/C2B practice or MU practice/attempts

WOD: 8 rounds for max reps
:20 ring rows
:10 rest
:20 L-sit hold on rings
:10 rest
:20 hand release push-ups
:10 rest
:20 hollow body hold
:10 rest
*1 second = 1 rep on holds

How to scale: Ensure you’re getting at least 8-10 reps in each interval. 

Ring rows: Move your feet back so that your heels are behind the rings.

L-sit holds: Use boxes or parallettes and/or tuck your knees

Hand-release push-ups: Elevate your hands.

Hollow holds: Tuck holds.

Objective: Similarly to last Tuesday, pulling, pushing, and core are the centers of attention today. The muscle-up skill work for today is meant to be thorough, covering all components of the skill in ways that will benefit you even if you’re not yet at the point of attempting muscle-ups. The tabata-esque WOD that follows is all about managing muscle fatigue as you alternate horizontal pulling and pushing with static holds.

Score: total reps

Wednesday 5.14
Name game: What’s the most neglected space in your house/apartment?

Warm up: coach-led jump rope tabata + skill review

WOD: “Dork”
6 rounds for time *35 minute cap
60 double unders
30 American kettlebell swings 24/16
15 burpees

How to scale: Modify so that you’re able to keep moving relatively consistently. Newer athletes should reduce the total volume by doing 4 rounds rather than 6 or by reducing the reps to 40/20/10.

Double unders: Accumulate 20-30 single-single-doubles or do 120 single unders.

Kettlebell swings: Reduce the weight to one you can do for 15+ reps at a time; each round should be completed in no more than 3 sets. Alternatively, do Russian swings.

Burpees: Do straight-arm burpees.

Accessory: 3-5 rounds
:30 left side plank
30m left arm farmers carry (heavy)
:30 right side plank
30m right arm farmers carry (heavy)

Objective: We’ve got a hero WOD today that will put your engine to the test. There’s nothing heavy or high skill, so this is simply a matter of managing your pace so that you can keep on moving without redlining. Use the first round as a test: if it’s a struggle to get it done in under 5 minutes, it’s time to modify the rep scheme, the movements, or both. If you finish early, get started on the core accessory work.

Score: time to complete

Thursday 5.15
Name game: What’s your most-watched streaming service?

Warm up: 6 minute EMOM
Odds: bike (slow, medium, fast)
Evens: AMRAP 8 kip swings, 8 good mornings
Then, coach-led clean warmup.

WOD: Every 15:00 for 2 rounds, each for time
*13 minute cap for round 1; 15 minute cap for round 2
50/35 calorie Echo bike
40 toes to bar
30 hang power cleans 155/105
*Stagger start by 5:00 to share bikes or sub 60/50 C2 bike

How to scale: Modify to ensure you beat the cap on the first round. If needed, reduce the reps to 40/25, 30, 20.

Bike: Reduce the calories to be complete in under 5 minutes.

Toes to bar: Do knees to elbows, chest, or hips such that you can maintain consistent sets of 5-8 reps.

Hang power cleans: Reduce the load so that you can do sets of at least 5 reps at a time.

Objective: It’s just two intervals today, but they’re long ones. Go hard on the bike but don’t burn yourself out, then attack the rest in small sets with quick breaks. Sets of 5 or so on the toes to bar and hang cleans are a good starting point. See if you can keep the same pace or even faster the second time through.

Score: time for each round

Friday 5.16
Name game: If you could only eat one dessert for the rest of your life, what would it be?

Warm up: 400m run then coach-led barbell

Strength/WOD: Every 2:00 for 20 minutes
Odds: 5 squat snatches*
Evens: 400m run
*snatch load is athlete’s choice

How to scale: Do power or hang power snatch + overhead squat. Reduce the run distance if you cannot run an 8-minute mile. In case of rain/injury, sub 500/450m row or 24/18 Echo bike.

Accessory: 3 rounds
10/10 Bulgarian split squat
10/10 single leg RDLs

Objective: Run fast and lift heavy — that’s pretty much it. There’s an aggressive time limit on the 400m runs, so you’ll need to keep a pace faster than 8:00/mile or scale the distance  — there’s no time for DNFs today. Like the clusters last Monday, the squat snatches are “choose your own adventure” on loading. Pick something that’s challenging but that you can still manage safely and with good form even under fatigue. Each round should be 5 relatively quick singles.

Score: snatch load

Saturday 5.17
Name game: If you were restarting college today, what would your major be?

Warm up: coach-led funzies

WOD: With a partner, 30 minute AMRAP
30 calorie row
30 handstand push-ups
30 pull-ups
30 burpee box jump overs 24/20
*One partner works at a time; switch as desired

How to scale: Pick skills you can do for sets of 5+ reps at a time.

HSPU: Use 1-2 ab-mats or sub pike push-ups or z-press

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

Burpee box jump overs: Do straight-arm burpees and jump over a lower box.

Objective: The push/pull theme returns, this time with higher intensity in a classic partner WOD where the goal is to keep the pace quick by swapping with your partner before your pace starts to slow. Aim for a minimum of 3 rounds; if you can get to 4+ even better!

Score: rounds & reps

Sunday 5.18
Strength: 20 minute EMOM
Odds: 3 back squats
Evens: farmers carry