Full Program March 9 to 15

Monday 3.9

Name game: How much does the DST time change affect you?

Warm up: coach-led barbell

Strength: 

10 minute EMOM:
1 squat snatch

Rest 3 minutes, then

10 minute EMOM:
1 squat clean

WOD: AMREPs in 3 minutes

1 minute: overhead squats 45/35

1 minute: front squats 45/35

1 minute: air squats

How to scale: If OHS are not an option, do front squat, back squat, air squat. Use a practice bar or PVC pipe if needed.

Objective: We did similar strength work on January 15 with the power version of these lifts, now we’re doing it with full squats. As in January, we’ve worked up to heavy singles in both lifts over the last couple of weeks, so the goal today is to use a heavy-for-you load for all 10 sets of each lift. The WOD is a three-minute leg burner with squats that get progressively easier. Try to keep your breaks to a minimum. 

Score: max snatch & clean complexes and total reps

Tuesday 3.10

Name game: At what age would you like to retire?

Warm up: 3 rounds, :25 on/:05 off, jump rope, kip swings, step-ups, inchworms

WOD: 4 cycles, 7 minutes each, for max reps

In 2:30:

50 double unders

10 toes to bar

max reps burpee pull-ups

Rest 1 minute

In 2:30:

50 double unders

10 toes to bar

max reps burpee box jumps 24/20

Rest 1 minute

How to scale: Modify to finish each buy-in in under 90 seconds.

Double unders: Reduce the DU reps; accumulate attempts/single-single-double; or sub 100 single unders to take no longer than 1 minute per round. 

Toes to bar: Sub knees to elbow/chest/hips.

Burpee pull-ups: Straight-arm burpees to a lower bar or ring rows.

Burpee box-jumps: Straight-arm burpees to a lower box or step-ups.

Objective: In contrast to yesterday’s barbell-fest, we’re going with some bodyweight intervals today with lots of jumping and lots of burpees. Aim to make it through the buy-in each round in no more than 90 seconds, leaving yourself 1 minute to accumulate the reps that will count toward your final score.

Score: total reps (burpee PU + burpee BJ)

Wednesday 3.11

Name game: How tall is the tallest person you know?

Warm up: 6 minute EMOM

Odds: row

Evens: AMRAP 10 good mornings, 5 divebomber push-ups

WOD: With a partner, 4 rounds for time *32 minute cap

50 calorie row

50 single arm DB hang clean & jerks 50/35

30 handstand push-ups

How to scale: Use a lighter dumbbell; use 1-2 abmats or sub pike push-ups or z-press.

Objective: We’ll be back to Saturday partner WODs next week; for today you’re breaking up rounds of pulling and overhead pressing with a partner as you see fit. There’s not much room for slacking off if you want to beat the cap, so make sure you’re strategizing wisely and working hard on all three skills.

Score: time to complete 

Thursday 3.12

Name game: What do you keep in your top dresser drawer?

Warm up: coach-led track

WOD: 5 rounds for max reps (50’ = 1 rep)

1 minute: 15/12 calorie Echo bike

1 minute: KB farmers carry 24/16

1 minute: shuttle runs

1 minute: KB front rack carry 24/16

1 minute: rest

*Do not sub dumbbells for the rack carry unless due to injury; that is a different movement.

How to scale: Reduce the bike calories; use lighter KBs. 

Objective: 26.3 drops this afternoon, so it is our last relaxed Thursday WOD for now. The bike calories are fixed to ensure that you go into the scored portions of each round already breathing heavy, and the rest of the movements should be done with loads/modifications that let you stay moving for the whole minute. As in previous weeks, scale as much as needed to make this an active recovery effort if that’s what you’re going for — easy biking, light kettlebells, etc.

Score: total reps

Friday 3.13

Name game: If you could have a view of anything from your back yard, what would it be?

Warm up: coach-led

WOD: Open 26.3

Saturday 3.14

Name game: If you could have a view of anything from your back yard, what would it be?

Warm up: coach-led

WOD: Open 26.3

Sunday 3.15

Strength: front squat 5×5; heavy farmers carry