Monday 5.29
Name game: What are the proper condiments for a hot dog?

Warm up: coach-led track

WOD: Murph
For time:
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
*With a 20/14 weighted vest

Lifestyle: 1) no vest; 2) partition gymnastics; 3) ring rows/box push-ups; 4) reduce total work. See the website for a full description of scaling options.

Score: time to complete

Tuesday 5.30
Name game: What’s most sore today?

Warm up: jump rope tabata

Skill: double under/jump rope practice
Work on double unders, practice crossovers, or take some extra time to stretch and foam roll any muscles that are extra sore from Murph.

WOD: For max time in 20 minutes:
30m double KB front rack carry 24/16
20 v-ups
10m double KB overhead carry 24/16
Max effort hollow hold

Lifestyle: lighter KBs, tuck-ups or sit-ups, tuck hold or plank hold

Extra sore from Murph scale: 30m farmers carry, 20 sit-ups, 10m front rack carry, 1 minute plank hold.

Cooldown: 1 minute/side calf stretch, 1 minute cobra pose

Objective: In contrast to yesterday’s long test of endurance, pulling, pushing, and squatting, today is a chance to focus more on skill and technique and get some core work along the way. Everything is adjustable: if you did Murph yesterday and you’re feeling it today, use the skill portion to stretch and mobilize, and take it easy on the workout. If you’re fresh off a long weekend, challenge yourself to make progress on a jump rope skill, then try to move quickly through the kettlebell carries and v-ups while focusing the entire WOD on maintaining perfect positioning.

Score: total time spent in hollow hold

Wednesday 5.31
Name game: What’s a famous movie you probably should have seen but never have?

Warm up: coach-led barbell

WOD: 4 rounds, 1 minute per station, :15 transition between stations
power clean & push jerks 95/65
calorie bike
power snatches 95/65
calorie bike
rest

Lifestyle: reduce weight

Cooldown: 2 minute easy bike/row/jog, 1 minute child’s pose, 1 minute/side couch stretch

Objective: This workout mixes intervals lightweight barbell cycling and high-intensity cardio. Pick a weight you can hang onto for at least 8-10 reps in a row of both barbell skills when fresh. Don’t sandbag the bike calories! They are their own score

Score: total barbell reps, total bike reps

Thursday 6.1
Name game: How do you like your eggs?

Warm up: 2 rounds of 10m lizard walk, 10m walking lunge with a twist, 5 inchworms

Strength: 3×10 deadlift

WOD: 7 minute AMRAP
10 American KBS 24/16
10 toes to bar
10m goblet walking lunge 24/16

Lifestyle: knee raises/K2E, 20/12

Cooldown: 1 minute standing forward fold, 1 minute forearm stretch

Objective: The focus today is on the heavy, high-rep deadlift. It’s your choice if you increase in weight each working set to identify a 10-rep max or stay with the same weight across, but in either case all three working sets should be heavy. The workout is a short AMRAP. Try to move through all of the skills unbroken, but don’t let your grip go to failure.

Score: deadlift weights and rounds & reps

Friday 6.2
Name game: What’s the longest you’ve kept a houseplant alive?

Warm up: for 4 minutes complete rounds of 10 band pull-aparts, 10 banded pass throughs, 10 rocking tables

Strength/accessory: 10 minute EMOM
Odds: 10 dumbbell bench press (athlete’s choice to build in weight or not)
Evens: 10 archer ring rows (scale to: regular ring rows, as horizontal as possible)

WOD: For time *15 minute cap
30 handstand push-ups
15 bar muscle-ups
30m handstand walk
15 bar muscle-ups
30 handstand push-ups

Lifestyle: reduced reps HSPU or pike push-ups/z-press; attempts/reduced reps/banded MU or 15 pull-ups + 15 dips; 60m bear crawl

Cooldown: 1 minute/side flat thread the needle, 1 minute/side banded lat stretch

Objective: The strength work today introduces two movements that are more challenging than the typical bench press/pull-up pairing. The dumbbell bench press requires you to do more stabilizing work, and the archer ring row emphasizes single arm strength. The workout is full of high-skill gymnastics movements. There are two ways to approach it: scale to skills that make sense for you given the prescribed rep scheme, or scale by reducing the reps but doing the most challenging version of these skills you can manage.

Score: time to complete

Saturday 6.3
Name game: Would you rather do the cooking or do the dishes?

Warm up: coach-led funzies

WOD: In teams of 3, 30 minutes for max reps
Partner A: 500m row
Partner B: 5 back squats 225/155 (use a rack)
Max rep burpee box jump over 24/20
Partner C: rest
*switch when partner A finishes the row

Lifestyle: reduce weight, straight arm/step-overs

Objective: Today is about moving moderate to heavy weight under fatigue. Your back squat weight should be one you can do unbroken for those sets of 5 with minimal rest coming off the row. Shake out your legs, then get right to work on the burpee box jump overs.

Score: total burpee box jump overs

Sunday 6.4
Strength: Push Press & Push Jerk 4×5, 1×3, 1×1 / 6 Min EMOM 4 reps Power Clean