Full Program March 2 to 8

Monday 3.2

Name game: What’s one thing you’re looking forward to this week?

Warm up: jump rope tabata then coach-led shoulder mobility/skill review/MU prep

Skill: kipping/dips/muscle-ups (Save your pull-ups! They’re coming in the workout)

Pick a skill or drill and accumulate 6-8 sets of 3-5 reps: kip swings on bar or rings;  banded/matador/ring dips; Russian dips; low ring transitions; jumping/banded/bar MU; ring MU reps/attempts

WOD: 4 3-minute AMRAPs; rest 1 minute between & pick up where you left off

30 double unders

9 power snatches 75/55

9 pull-ups

How to scale: Spend no more than :30 per set on DU attempts/single-single-double or sub 60 singles. Lighten the load and/or go from the hang and sub jumping pull-ups or ring rows to do the snatches and pull-ups in no more than 2 sets each. 

Objective: Muscle-ups are still bound to make their annual appearance in the Open, so today’s your day to get some final tune-up on those or their component skills, with a particular focus on the transition and dip. The workout is four quick AMRAPs. Modify so that you’re able to keep moving through each 3-minute interval. 

Score: rounds & reps

Tuesday 3.3

Name game: If you were in witness protection and had to adopt a new identity, what would your new name be?

Warm up: 2 minute bike/row then rounds of 10 squats (mix in hinge and jumping as desired), 5/side lunge with overhead reach, 5 monster walks

Strength: front squat 5-5-5, then back squat 5-5-5

*Build in load every set.

WOD: For time *5 minute cap

50 reps of the complex 1 medicine ball clean + 2 medicine ball lunges 20/14

How to scale: Use a lighter ball.

Objective: The focus today is another six-set squat progression. Build off the front squats from 2/19 and the back squats from 2/10, if you were here on those days, in trying to achieve heavier loads today. As has been the theme on these squat days, the workout is a sprinty leg burner. Hang onto the ball for big sets and limit long breaks. 

Score: max front squat & back squat and time to complete

Wednesday 3.4

Name game: If you were sentenced to community service, what volunteer work would you choose?

Warm up: 6 minute EMOM

Odds: bike

Evens: AMRAP 5 rope knee raises, 10 rolling v-sits

WOD: With a partner, 25 minute AMRAP 

40/30 calorie Echo bike (M/F team 35 cals)

40 v-ups

8 rope climbs

How to scale: Tuck-ups or sit-ups; partial climbs or 5 strict knee raises/climb. 

Objective: This week’s partner workout is core and cardio, with a small dose of pulling on the rope climbs. Like last week, you can switch with your partner whenever you want, so play to each other’s strengths and make sure you’re swapping before you start to slow down or your form falls apart. Scale to achieve a minimum of 3 rounds, but shoot for 4+ if you can. 

Score: rounds & reps

Thursday 3.5

Name game: What’s the last TV show or movie you hate-watched? 

Warm up: coach-led track

WOD: 3 rounds for max reps 

2:00 row or ski calories

:15 rest

2:00 burpees

:15 rest

2:00 row or ski calories

:15 rest

2:00 box jumps 24/20

:15 rest

How to scale: straight-arm burpees; lower box/step-ups.

Cooldown: :45 on/:15 off (9 mins total)

Child’s pose

L/R pigeon stretch

L/R calf stretch

L/R couch stretch

L/R banded lat stretch 

Objective: It’s the eve of 26.2, so like last Thursday this WOD is strictly choose your own adventure as far as effort goes. Unlike last Thursday, there is substantially less built-in rest, so a hard effort will still start with a focus on pacing in the first round. Aim for equal effort on all three skills. 

Score: total reps

Friday 3.6

Name game: If you were a kitchen utensil, which would you be and why?

Warm up: coach-led

WOD: Open 26.2

Saturday 3.7

Name game: How relevant is what you studied in school to your current job? 

Warm up: coach-led

WOD: Open 26.2

Sunday 3.8

Strength: bench press 5×5; strict press 5×5