Full Program March 16 to 22

Monday 3.16

Name game: What’s your favorite sauce for pasta/noodles?

Warm-up: For 5 minutes, rounds of 20 jumping jacks, 10 kip swings, 10 rocking tables, 5 rope knee raises

WOD: Every 5 minutes for 5 rounds, each for time

12 pull-ups

1 rope climb

12 DB shoulder to overhead 50/35

1 rope climb

12 parallette shoot throughs

1 rope climb

How to scale: Modify to ensure you’re creating some rest for yourself. 

Pull-ups: Jumping or ring rows. You should be able to do these in 1-2 sets. 

DBs: Lighter; you should be able to do this unbroken.

Shoot throughs: Use boxes. 

Rope climbs: Partial climb, ground to stand + 3 rope knee raises, or 5 strict knee raises. 

Objective: Manage your grip! That will be key as you approach the five intervals in today’s workout. Use smart breaks, particularly on the pull-ups, and your transition time to and from the rope, to shake out your arms. Don’t wait until you get to the rope and then stand there staring! Aim for at least 1 minute of rest between rounds. 

Score: fastest/slowest rounds (record all 5 in SugarWOD) 

Tuesday 3.17

Name game: What’s something you consider to be a sign of good luck?

Warm up: coach-led barbell

Strength: Every 1:30 for 10 sets

3 position squat clean

WOD: 10 rounds for time *10 minute cap

5 power cleans 155/105

10 walking lunges (unweighted)

How to scale: This time cap is tight! Reduce the clean load to do most or all rounds touch-and-go. 

Objective: Our Olympic lifting work continues with additional work on squat variations. There’s a little extra rest built into this EMOM, so take advantage to challenge yourself as you build in weight. The workout requires some hustle: EMOM pace or faster to beat the cap, so quick cleans and unbroken lunges are your best bet. 

Score: max 3-position clean & time to complete or rounds & reps

Wednesday 3.18

Name game: If you were a ghost, would you be friendly, mischievous, or scary?

Warm-up: rowling then jump rope review

WOD: “The Ghost” (compare to 11/20/24, 10/11/23, 8/18/22)

6 rounds, 1 minute per station, for max reps 

Row for calories

Burpees 

Double unders 

Rest

How to scale: straight arm burpees; singles or DU attempts. 

Accessory: 5 rounds

8 tempo ring rows (3 second hold, 3 second negative) 

Max effort hollow hold 

Objective: We’ve done this cardio-intensive benchmark several times before and the instructions are the same every time: Don’t game this! The goal is max reps at every station, not lots of double unders and even more rest. 

Score: total reps

Thursday 3.19

Name game: What’s the weirdest thing you were super into as a child?

Warm-up: 2 minute bike/row then rounds of 10 glute bridges, 10 jumping squats, 5 monster walks

Skill: seated box jumps

Spend 8-10 minutes working up to a challenging set of 3.

*Between sets, get your wrists ready to front squat with wrist circles and kneeling wrist extensions. 

Strength: pause front squat 5×3 (3 seconds at bottom) 

Objective: Explosiveness is the name of the game today. We’re starting with a box jump variation that eliminates momentum by starting from seated, then carrying that theme into front squats with a pause, eliminating the stretch reflex that can make standing up easier. Both will help develop the lower body power that translates to so many other skills. The strength work is the WOD for today, so push yourself on all 5 sets. 

Score: squat load

Friday 3.20

This is a repeat of the program from 2/23, when classes were cancelled due to the blizzard.

Name game: What do you do when you find a spider/bug in your house (eg squish it, take it outside, make it someone else’s problem)?

Warm up: 4 rounds, :20 per station, band pull aparts, divebomber push-ups, kip swings

Strength: bench press 5×5

WOD: For time *14 minute cap

36 toes to bar

36 handstand push-ups

Rest 2 minutes, then:

15-12-9

toes to bar

handstand push-ups

How to scale: Modify to complete the first half of the WOD in under 6 minutes. Reduce the range of motion on the toes to bar. Use 1-2 abmats or sub z-presses or pike push-ups. 

Objective: Aim for heavier loads on the bench press today than you use for the 4×6 on Jan. 19. It’s your choice if you build or use the same load for all 5 sets. The WOD is a couplet done unpartitioned, then partitioned. Aimed to finish the 15-12-9 portion of the WOD as fast or faster than the first half. 

Score: max bench & time to complete

Saturday 3.21

Name game: What space in your home most desperately needs a spring cleaning? (Bonus: we asked the same question last year: has your answer changed?)

Warm-up: coach-led funzies

WOD: For time with a partner *30 minute cap

800m run

48 deadlifts 225/155

800m run

36 deadlifts 225/155

800m run

24 deadlifts 225/155

800m run

12 deadlifts 225/155

*Run together, divide the deadlifts as desired. If one partner is significantly faster, wait to start the deadlifts until both are finished.  

How to scale: Reduce the run distance to take under 5 minutes. Sub 50/35 bike in case of rain/injury. Reduce the deadlift load to maintain sets of 5+ reps. 

Objective: Running is back! And lucky for those who aren’t so excited by that, it comes with a hefty dose of crowd-pleasing deadlifts. Divide those up with your partner as you please to avoid slowing down and break-downs in form and enjoy each other’s company as much as you can for a solid 2 miles of running. 

Score: time to complete 

Sunday 3.22

Strength: push press 5×5; heavy farmers carry