Monday 5.19
Name game: What was the last home repair you had to do?

Warm up: 6 minute EMOM
Odds: row
Evens: AMRAP 8 band pull-aparts, 8 scap pull-ups, 8 prone PVC pass throughs

Strength: superset for 5 rounds; rest 2 minutes between rounds
10 barbell bent over rows
max reps strict pull-ups [scale to banded, jumping, or ring rows]
*Aim for the same or similar load on all row sets

WOD: 15 minute AMRAP
20/15 calorie row
15 DB floor press 50/35
15 burpees over DB (lateral)
*start anywhere to share rowers

How to scale: Aim to keep each skill to around 1 minute of work.

DB floor press: Use lighter dumbbells. You should be able to do these in 1-2 sets.

Burpees: Do straight-arm burpees and/or step-over the DB.

Objective: The strength work today focuses on both vertical and horizontal pulling; the goal for both movements should be good, controlled technique and full range of motion. The WOD combines more pulling with the row, contrasted with two interfering horizontal pressing skills. Holding a pace of 1:00/skill equates to 5 full rounds; scale to achieve a minimum of 4.

Score: max row, total pull-ups, and rounds & reps

Tuesday 5.20
Name game: How do you like your eggs?

Warm up: 400m run then coach-led barbell

WOD: For time *30 minute cap
25 power snatches 95/65
800m run
25 overhead squats 95/65
800m run
25 power cleans 95/65
800m run
25 front squats 95/65
800m run
*in case of rain: 1000/800m row or c2 bike; 50/35 Echo bike

How to scale: Modify the barbell skills so that each takes less than 2:30 to complete. Reduce the runs to take under 5:00 each. Note that you still need to average faster than these time thresholds to beat the cap.

Snatch & clean: Use a lighter load and/or go from the hang. You should be capable of sets of 10+ touch-and-go reps. If the snatch is a significant limiter, change weights after that skill.

Squats: Use a lighter load. Do 2 rounds of front squats if overhead squats are not an option. You should be able to complete these in no more than 2-3 sets.

Objective: Workouts are mostly on the shorter side this week ahead of Murph next Monday, but today is the exception. You’ll again be covering the full distance of the runs in Murph — 2 miles — this time mixed with some lightweight barbell cycling and squatting. The goal is to move through the barbell skills quickly while still maintaining a pace faster than a recovery jog for all but the first 100-200m of each run.

Score: time to complete

Wednesday 5.21
Name game: What (if any) bones have you ever broken?

Warm up: 6 minute EMOM
Odds: bike (slow, medium, fast)
Evens: AMRAP 5 rope knee raises, 5 inchworms

WOD: 4 rounds for max reps (24 mins total)
2 minutes: 4 rope climbs + max calorie Echo bike
1 minute : rest
2 minutes: 20 parallette shoot throughs + max calorie Echo bike
1 minute: rest

How to scale: Ensure you have at least :30 on the bike every round.

Rope climbs: Scale to 2-3 full climbs or 4 partial climbs, or sub 20 strict hanging knee raises.

Parallette shoot throughs: Use boxes or benches. If needed, reduce the reps to 15 per round.

Accessory: 3 rounds
8-12 strict chin-ups
25 banded tricep extensions

Objective: Your core is taking a beating today, and who doesn’t love a good Echo bike sprint? The temptation will be there to take longer and longer breaks on the climbs and shoot throughs as fatigue builds, but resist that urge and try to earn yourself at least :30 on the bike every time. The accessory work is optional, but if you have the time and energy, it’s a good way to get some extra pulling practice without risking ripping your hands ahead of Murph.

Score: total calories

Thursday 5.22
Name game: What was your least favorite sport/activity your parents made you try as a kid?

Warm up: for 5 minutes, rounds of 20 jump rope, 10 air squats, 10 lunges w/ twist, 10 glute bridges

Strength: barbell front rack lunges 4×10
*Same load for all sets; heavier than ⅝

WOD: For time *12 minute cap
80-60-40-20
double unders
40-30-20-10
medicine ball cleans 20/14

How to scale: Stay on track to beat the cap — an average of 25 reps per minute does the trick.

Double unders: Spend no more than 60-90 seconds per set making double under attempts or accumulating single-single doubles, or sub 2:1 single unders.

Med ball cleans: Use a lighter ball. You should be able to do sets of 10+ reps at a time.

Objective: It’s our second time through these heavy lunges, with the same rep scheme, so the goal today is to go heavier than you did two weeks ago. Also like two weeks ago, the workout is a quick couplet that’s all about fighting through the burn. Hang on for big sets on the med ball then stay relaxed on the jump rope and try to recover there. 

Score: lunge load & time to complete

Friday 5.23
Name game: Would you rather live in a treehouse or a cave?

Warm up: for 5 minutes, rounds of 10 band pass throughs, 10 band strict press, 10 kip swings, 10 plank shoulder taps

Strength: push press 4×8

WOD: 1:30 on, 1:00 off, for 6 rounds
1, 2, 3, 4, 5, 6 wall walks
Max reps toes to bar in remaining time
(Do 1 wall walk + max T2B in the first interval, 2 wall walks + max T2B in the second, etc.)

How to scale: Ensure you make it to the toes to bar in every interval.

Wall walks: Halve the reps (1-1-2-2-3-3) or do partial wall walks with a 2-3 second hold at your high point.

Toes to bar: Sub knees to elbow, chest, or hips. Today is a good day to challenge yourself on which variation you choose since the clock will save you regardless of how many successful reps you get.

Objective: On Wednesday it was your core bearing the brunt of the workout; today it will be your shoulders with your core playing a supporting role. It’s up to you if you want to build or use the same load for all sets on the push press, but in either case try to make all 4 relatively challenging. The WOD is a race to the pull-up bar that gets progressively harder to win. Make sure you’re scaling the wall walks rather than sacrificing good form to get there every time.

Score: push press load & total toes to bar

Saturday 5.24
Name game: When was the last time you took a day off from work?

Warm-up: coach-led funzies

WOD: With a partner, in 25 minutes
60-50-40-30-20
box jumps 24/20
deadlifts 185/125
Then, max reps in remaining time, bar-facing burpees
*One partner works at a time; switch as desired; solo: half reps

How to scale: Make the movements feel easy enough that you can move quickly and in big sets. Reduce the deadlift load and the height of the box, maintaining the jump if possible. Sub straight-arm burpees and/or step over the barbell if needed.

Objective: With Murph coming up on Monday, we’re going shorter than usual for our weekly partner WOD. The box jumps and deadlifts should be scaled to levels you consider “easy” such that you can swap large sets of ~10 reps at a time with your partner. If and when you get to the burpees, continue making it your goal to switch off before you slow down.

Score: total reps (up to burpees is 400)

Sunday 5.25
Strength: 20 minute EMOM
Odds: 3 power cleans
Evens: farmers carry