Monday 5.26
Name game: Where’s your favorite beach destination?

Warm up: coach-led

WOD: “Murph”
For time, with a 20/14 weighted vest:
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run

How to scale:
1) Lose the vest
2) Partition the gymnastics (e.g., 20 rounds of Cindy)
3) Scale the gymnastics (ring rows, box push-ups)
4) Reduce the reps (e.g., “half murph”: 800m run, 50 pull-ups, 100 push-ups, 150 air squats, 800m run)

Objective: The traditional Memorial Day hero WOD is a long one. Pace yourself, stay hydrated, and have a plan A and a plan B for your approach to the big sets of gymnastics in the middle. There’s no shame in scaling this, or any other workout, to be appropriate for your current fitness level. Be safe and have fun!

Score: time to complete

Tuesday 5.27
Name game: What hurts the most today?

Warm up: coach-led barbell

Strength: 20 minute EMOM
Min. 1-3: 5 power snatches
Min. 4-6: 3 power snatches
Min. 7-9: 1 power snatch
Min. 10-11: rest
Min. 12-14: 5 power clean & jerks
Min. 15-17: 3 power clean & jerks
Min. 18-20: 1 power clean & jerk

WOD: AMREPs in 5 minutes
2:00: max reps ab-mat sit-ups
1:00: rest
2:00: max reps ab-mat sit-ups

Objective: The focus is on the Olympic lifts today. If you’re feeling the effects of Murph, stay light and take the opportunity to really focus on technique. If you’re fresh off a long, restful weekend, use the descending rep schemes to build to a heavy single on each lift. After we did the benchmark “Annie” in April, there were numerous complaints about sore abs for days — naturally, this means we should do more sit-ups. Today is a good start on that.

Score: max snatch & C&J loads and total reps

Wednesday 5.28
Name game: What’s a travel destination that actually lived up to the hype?

Warm up: rowling

WOD: Every 3 minutes for 8 rounds
250m row

Accessory: 3-5 rounds
20 DB renegade rows (10/side)
20 alt. DB hammer curls (10/side)

Objective: We’re doing another round of rowing intervals. The last time we did these, they were significantly longer; these are sprints that should take no more than about 1 minute each time. Like the 1Ks we did last month, this means you’re getting substantial rest, more than 1:1, between reps, and consequently, should be putting in a consistent, near maximal effort every time. Aim for the spread between your fastest and slowest reps to be no more than 1-2 seconds.

Score: fastest/slowest rows (record all 8 in SugarWOD)

Thursday 5.29
Name game: What’s the best book you’ve read recently?

Warm up: 2 minutes cardio then 3 rounds of 10 squats (to hinge, regular, jumping), 5 monster walks

Strength: 4 sets of 4 front squats + 8 back squats; rest 2 minutes between sets
Use a load that is 5-10% heavier than you used on 5/12 or around 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, bike, or row for 15 minutes (unscored)

Objective: By now you should know the drill on these squat days, though the rep scheme has changed for today with a total of 12 reps per set rather than 15. The goal remains to go slightly heavier than you did last time, again bearing in mind that we’ll be repeating this rep scheme in two weeks. If you’re doing Murph this week, feel free to opt for a bike or row today as your post-squat Zone 2 work. If you skipped Murph, go for a run.

Score: squat load

Friday 5.30
Name game: Would you rather have a permanent unibrow or no eyebrows at all?

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

WOD: 10 rounds, 2:00 each, for total double unders
1 round of Nate (2 ring muscle-ups, 4 handstand push-ups, 8 American kettlebell swings 32/24)
max reps double unders in remaining time
*Rest 1 minute between rounds

How to scale: Ensure you have at least :30-:45 seconds for jump rope every round.

Ring muscle-ups: Do one muscle-up or two attempts; sub bar muscle-ups; or do 2 strict C2B/strict pull-ups/jumping pull-ups/ring rows + 2 ring dips/matador dips/box dips.

Handstand push-ups: Use 1-2 abmats or sub pike push-ups or z-press. You should be able to do these unbroken. 

Kettlebell swings: Use a lighter kettlebell and/or do Russian swings. You should be able to do these unbroken.

Double unders: If you can do double unders in any form (single-single-double; very small sets), do that today. Otherwise, sub single unders (every two singles count as 1 rep). Alternatively, don’t worry about a score and simply use your jump rope time each round to practice.

Objective: We’re ending the week with some hero WOD-inspired intervals that will give you a chance to both accumulate some volume of higher skill gymnastics and some solid double under work. It’s as good a day as any to push yourself if you’re feeling it, but also just as good a day to take the 🙂 and treat this as essentially timed skill work.

Score: total double unders

Saturday 5.31
Name game: What song did you use/would you use for your first dance at your wedding?

Warm up: coach-led funzies

WOD: With a partner, 30 minute AMRAP
10/7 calorie Echo bike
10 alternating pistol squats
10 toes to bar
*alternate full rounds; solo rest 1:1

How to scale: Modify so that rounds take no longer than about 1:30.

Bike: Reduce the calories to take under :30.

Pistols: Go to/from a box or sub skater squats.

Toes to bar: Sub knees to elbow, chest, or hips. You should be able to do these in 1-2 sets every time.

Objective: It’s a classic sprint-rest partner WOD to finish the week. Avoid the temptation to take it easy on the bike; instead, push the pace there then try to hang on for the rest of your round. You’ll have time to recover while your partner goes. The goal is a score in the ~20 round range.

Score: rounds & reps

Sunday 6.1
Strength: 1 RM deadlift, 1 RM strict press

Gymnastics: handstands