Monday 5.5
Name game: What’s your go-to order at a Mexican restaurant?

Warm up: 2 minutes cardio then coach-led barbell

Strength/WOD: 30 minute EMOM
1: 3 barbell clusters*
2: max calorie Echo bike
3: rest
*Load is athlete’s choice

How to scale: Do up to 5 reps each round starting from the hang and breaking the movement down as much as needed (e.g. hang power clean + front squat + push press).

Objective: We’re mixing some intensity with our Olympic lifting in the next few weeks, starting today with a mix of barbell clusters and bike calories. The load on the barbell is your choice, but if your technique is there the goal is for it to be heavy. There’s no scaling the bike — go hard then use the minute of rest to get ready for your next set of clusters.

Score: cluster load & total calories

Tuesday 5.6
Name game: Would you rather sweat maple syrup or cry tears made of lemon juice?

Warm up: “Roxanne” burpees, then coach-led strict pull-up/legless warmup/review

WOD: 10 minute AMRAP
10 burpees to 6” target
1 legless rope climb

How to scale: Do straight-arm burpees with a lower target and sub 5 strict pull-ups/5 jumping pull-ups with slow negative/5 ring rows with slow negative per legless climb.

Accessory/Strength: 3-5 rounds
10-12 DB bench press
10-12 DB bent over row
1:00 (accumulated) front leaning rest on rings (scale to floor)

Objective: It’s all about the push and pull today. First up is a quick AMRAP with some burpees plus a challenging skill in the legless rope climb. Pace yourself enough to avoid hitting failure on the rope or on a strict pull-up alternative. The theme continues with the accessory work, which also brings in some core/shoulder stability work in the front leaning rest.

Score: rounds & reps

Wednesday 5.7
Name game: What’s something you always have stocked in your freezer?

Warm up: for 5 minutes, rounds of 20 jumping jacks, 10 step-ups, 10 Russian KBS, 10 narrow stance squats

WOD: For time *30 minute cap
50-35-20
box jump 24/20
reverse burpee
kettlebell snatch 24/16*
*switch arms as desired

How to scale: Modify to beat the cap, reducing the rep scheme if needed for any or all skills to 40-25-10 for a total of 75 reps per skill rather than 105.

Box jumps: Reduce the height of the box to keep the jump.

Kettlebell snatch: Reduce the weight so that you can do sets of at least 10 reps at a time. Reduce the complexity by modifying to a single-arm or regular Russian swing.

Reverse burpees: Use an elevated surface.

Objective: This is the long workout for the week, with a stimulus similar to the hero WOD “Morrison” we did back in February. The movements are slightly more skill-intensive and the reps are on the higher side every round, so a slow and steady pace will be your best bet.

Score: time to complete

Thursday 5.8
Name game: Who’s the most famous performer you’ve seen live?

Warm up: coach-led track warmup

Strength: barbell front rack lunges 4×10
*same load for all 4 sets

WOD: 3 rounds for time *12 minute cap
50 air squats
10 dumbbell hang clean & jerks 50/35

How to scale: Reduce the reps on the air squats to take less than 2:30 each time. Reduce the DB weight so that you can complete 10 reps in 1-2 sets.

Objective: Last week we introduced a new squat cycle; in alternate weeks we’ll be working on a parallel cycle of heavy lunges, helping to develop single leg strength and stability as well as overall strength in your glutes and quads. Like the squats, we’ll also be repeating this rep scheme in two weeks, so take note of the load you use today. The workout is a quick couplet to help prepare for the high volume of air squats in Murph. Try to stay smooth and don’t let your C&J technique fall apart even when your legs get tired.

Score: lunge load & time to complete

Friday 5.9
Name game: What is the No. 1 cause of stress in your life?

Warm up: 400m run then 2-3 rounds of 5 scap pull-ups, 10 banded pass throughs, 5 kip swings, 10/side banded external rotations

WOD: “Nicole” (compare to 3/15/22)
20 minute AMRAP
400m run
max reps pull-ups**
**must have minimum 5+ strict pull-ups to attempt this Rx

How to scale: No kipping pull-ups today unless you can do at least 5 consecutive strict pull-ups. Sub banded pull-ups or ring rows such that you can do at least 10 reps on your first set.

Accessory: 12 minute EMOM
Minute 1: jump rope — practice/attempt double unders, try for a big unbroken set, or attempt triple unders
Minute 2: up to :30/side back scale
Minute 3: jump rope (same as minute 1)
Minute 4: up to :30/side front scale

Objective: It’s been a while since we tested today’s benchmark “girl.” Don’t go to failure on the early sets — your arms will recover less than you think on the runs, and for a good score you want to make it through at least 5-6 rounds. For the accessory work, we’re mixing some jump rope practice that is meant to double as a way to elevate your heart rate leading into the balance work happening in alternate minutes to add the extra challenge of fatigue to those skills.

Score: total reps

Saturday 5.10
Name game: What’s the worst scam you’ve fallen for or almost fallen for?

Warm up: coach-led funzies

WOD: For time with a partner *30 minute cap
6k row
—
8 rounds of:
15 toes to bar
15 hang power snatches 95/65
15 overhead squats 95/65
*1 partner rows, 1 partner works on the 8-rounder, switching as desired. Once either portion is complete, one partner works while the other rests.

How to scale: Modify the movements so that you can complete 15 reps in no more than 2-3 sets.

Toes to bar: Do knees to elbow, chest, or hips; sub v-ups or tuck-ups if your hands are suffering.

Snatches & OHS: Reduce the load and sub simpler skills — hang cleans; front squats — if needed.

Objective: It’s another scam of a partner WOD with plenty of work to be done in order to earn any built-in rest. How you split the work to get to that point is up to you, but good starting points could be to swap after each round of the triplet, after every 500-1000 meters of rowing, or every 2-3 minutes.

Score: time to complete

Sunday 5.11
Strength: 20 minute EMOM
Odds: 5 push press
Evens: farmers carry