Monday 5.13
Name game: If you could have an animal sidekick, what would it be?

Warm up: 2 minute run/bike/row then rounds of 10 good mornings, 10 med ball squats, 10 sit-ups to straddle

Strength: deadlift 5×3
*Same load all 5 sets

WOD: 8 rounds for max reps:
:30 unbroken wall balls 20/14*
:30 rest
*For every time you break or drop the ball during working time, subtract 2 from your total score. This includes catching the ball and holding it at your chest and stopping before the :30 is up. For example, if you do 20 reps but drop the ball once and then stop working at the :28 mark, your score for the round is 16. To count as Rx, you must have a positive score for every interval.

How to scale: Use a lighter ball and/or go to a lower target.

Objective: It’s week 3 of our deadlifts, looking toward lighter loading in a WOD next week and a 1 RM the week after. Aim for a heavier load than the 4×4 last Thursday. The workout is a short test of wall ball endurance. Think about rhythm and accuracy on the wall balls to keep going for as much of each interval as possible.

Score: deadlift weights & total wall balls

Tuesday 5.14
Name game: What’s a piece of useless knowledge that lives rent-free in your brain?

Warm up: 4 rounds, :20 per station, jump rope, kip swings, straight-arm burpees

WOD: 3 rounds for time *30 minute cap
48 double unders
16 toes to bar
8 burpee box jump overs 24/20
8 bar muscle-ups
8 burpee box jump overs 24/20
16 toes to bar
48 double unders
Rest 2 minutes

How to scale: Modify skills and reduce reps as needed to finish each round in 8 minutes or faster.

Double unders: Cap each set at 1 minute of attempts/single-single-doubles. In case of injury, a sub 10/7 calorie bike.

Toes to bar: Reduce reps to no fewer than 10 per set or do knees to elbow, knees to chest, or hanging knee raises.

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

Bar muscle ups: Do 8-12 chest to bar, pull-ups, jumping pull-ups, or ring rows.

Objective: It’s some longer intervals for our longest WOD of the week. Each round has an out-and-back rep scheme mixing jumping and hinging, pushing and pulling. The goal is to keep those rounds consistent and under 8 minutes each to get in under the cap.

Score: total time (including rest)

Wednesday 5.15
Name game: Would you rather be in a real life version of The Walking Dead or Jurassic Park (ie, zombies or dinosaurs)?

Warm up: 400m run then rounds of 10 air squats, 10 pass throughs with a lunge, 5/side active lizard stretch

WOD: “Jenny”
20 minute AMRAP
20 overhead squats 45/35
20 back squats 45/35
400m run
*Make this harder by running harder, not by adding weight!
**In case of rain: 1000m bike erg, 25/18 Echo bike, 500m row

How to scale: Use a 15# bar or PVC as needed to be able to complete most sets unbroken with full range of motion.

Accessory (optional): 3-5×20 barbell good mornings

Objective: “Jenny” is a master of deception. Unlike most hero WODs, there are no heavy weights, high skill movements, or huge amounts of volume. It’s just running and two basic skills with an empty bar. That’s the trick: you’ve got to go fast and unbroken, and that will burn. Average scores for this are 4-5 rounds; a great score is 6+. How fast can you go without shorting the range of motion on your squats?

Score: rounds & reps

Thursday 5.16
Name game: Where’s a place people are typically surprised to hear you’ve never been?

Warm up: 6 minute alternating EMOM
Odds: bike or row
Evens: AMRAP 8 band pull-aparts, 8 band pass throughs, 8 band strict press

Strength: strict press 5×3

WOD: For time *12 minute cap
27-21-15-9
calorie row or bike erg (Echo bike 24-18-12-6 )
push-ups

How to scale: Elevate your hands for the push-ups. Smaller athletes can choose to reduce the calories by 3 per set.

Objective: Today’s strict press is a chance to build on the 5×5 from 4/29, whether by using a slightly heavier load across all sets or building past your heaviest load from that day. The workout is a relatively short pull and push couplet. Sprint through the rows and do small sets to avoid muscle failure on the push-ups.

Score: strict press weights & time to complete

Friday 5.17
Name game: If grocery shopping were a video game, what would one of the loading screen tips be?

Warm up: coach-led barbell

Strength: 10 minute EMOM
3 touch-and-go power snatches
*Same load across

WOD: 10 minute AMRAP
50 air squats
10 front squats 135/95

How to scale: Reduce the weight on the front squats so that you can do at least 2-3 rounds unbroken.

Objective: Since the end of the Open we’ve been doing the basics on the Olympic lifts: practicing pulls and power and squat variations from the hang and the ground. Now we’re upping the intensity with a focus on cycling, working toward a test of the benchmark “Isabel” this summer. Aim to use the same load for the whole EMOM. The workout is all squatting, alternating between loaded and unloaded. Slow and steady wins the race.

Score: max snatch triple and rounds & reps

Saturday 5.18
Name game: What’s a question you appreciate being asked?

Warm up: coach-led funzies

WOD: With a partner, AMREPs in 30 minutes
20, 40, 60, etc.
burpees to 6”
pull-ups
calorie bike**
*Rx+ with 20/14 vest
** Female-female teams can opt to start at 15 calories and increase by 15 each round (15, 30, 45, etc.)

How to scale: Pick options that will be sustainable even as you reach the rounds of 60+ reps.

Burpees: Do straight-arm burpees, to a lower target if needed.

Pull-ups: Jumping, banded, or ring rows. You should be able to do sets of 5+ reps at a time.

Objective: It’s a high heart rate kind of a day. Don’t be too aggressive on the early rounds of burpees and bike and trade off consistently with your partner to avoid redlining, then use the pull-ups as “rest” to help bring your heart rate down.

Score: total reps

Math:
20 cal bike: round 20 = 60; 40 = 180; 60 = 360; 80 = 600; 100 = 900
15 cal bike: round of 20 = 55; 40 = 165; 60 = 330; 80 = 550; 100 = 825

Sunday 5.19
Strength: 16 Minutes EMOM Front Squat w/ pause – 2 reps 75% to 85% of 1RM
Accessory: Power Cleans 4×3