Full Program May 25 to 31

Monday 5.25

Name game: What’s the most unpleasant thing you can imagine doing in a weighted vest? 

Warm up: coach-led

WOD: “Murph”

For time, with 20/14 vest:

1 mile run

100 pull-ups

200 push-ups

300 air squats

1 mile run

How to scale: No vest; partitioned/“Cindy” style; half or ¾ reps; ring rows/box push-ups.

Objective: The traditional Memorial Day hero WOD is a long one. Pace yourself, stay hydrated, and have a plan A and a plan B for your approach to the big sets of gymnastics in the middle. The scaling options are endless, so modify as much as needed to suit your current fitness level. Be safe and have fun!

Score: time to complete

Thrive: No class today.

Tuesday 5.26

Name game: Which piece of gym equipment would you use to defend yourself against a flock of angry geese?

Warm up: for 4 minutes, rounds of 20 jump rope skips, 10 light KB swings, 3/3 KB windmills.

Skill: Turkish get-ups

10-12 minutes to work up to a heavy single on each side

WOD: 15 minute AMRAP

30 double unders

15 kettlebell swings 24/16 (Rx+ American)

:30 hollow hold

How to scale: Attempts/single-single-double/60 singles; lighter KB; tuck hold.

Objective: It’s the day after Murph, and for those feeling the DOMS it’s a good day for a lower intensity, active recovery-type effort. For strength we’re skipping the heavy barbell and working on a higher-skill, full-body kettlebell movement. The WOD is an AMRAP with relatively simple skills that invites you to just keep moving at whatever pace works for you for today. 

Score: rounds & reps

Wednesday 5.27

Name game: What’s your preferred brand of shampoo? 

Warm up: coach-led track/mobility

WOD: 28 minute EMOM, working 8 minutes on, 2 minutes off (rest minutes 9-10 and 19-20)

Odds: 6 shuttle runs 

Evens: 10 wall balls 20/14 + max calorie Echo bike

How to scale: Lighter wall balls/lower target; fewer shuttle runs.

Objective: Today’s longer EMOM is divided into three identical 8-minute chunks. The shuttle run reps are fixed and are there to keep your heart rate up, though you should not be working up to the buzzer on these. You should be quick and unbroken on the wall balls to get to the scored portion of the workout on the bike.

Score: total calories

Thrive WOD: 5 rounds, 75 seconds on, 15 seconds off, for max reps

alternating curtsy thruster, weight in goblet position

burpee broad jump

rope ground to standing (advanced, do rope climb)

Thursday 5.28

Name game: What’s the best excuse you ever had for missing school?

Warm up: coach-led barbell

Strength: In 25 minutes, build to a heavy single power snatch followed by a heavy single power clean. 

WOD: 5 minute AMRAP

5 hang power cleans 95/65

5 hang power snatches 95/65

How to scale: For the strength portion, newer athletes may want to practice sets of 3-5 at lighter loads, from the hang if needed, to drill technique. For the workout, use a lighter bar; all sets of 5 should be unbroken.

Objective: We’ve made it to Thursday and it’s finally time to bring out the heavy barbells! There’s no EMOM clock or set reps today; you’ll have a significant block of time to work up to a heavy single power snatch and power clean. Most people can clean a decent bit more, so spending the first 10 minutes or so on the snatch and saving some extra time for the clean is a good plan. The workout is a short, grippy, barbell cycling AMRAP. Each set of 5 should be unbroken, but drop the bar between lifts to save your forearms and reset your grip properly. Move fast but make sure you’re not cutting off range of motion!

Score: max lifts and rounds & reps

Friday 5.29

Name game: What’s your best theory on where all the inane name game questions come from?

Warm up: for 4 minutes, rounds of 20 jumping jacks, 10 band strict press, 5 rope knee raises

Strength: strict press 6×2

WOD: For time *12 minute cap

15-12-9-6-3 

push press 135/95 (from floor)

5-4-3-2-1

rope climbs

How to scale: Reduce the press load such that you can complete each round in no more than 2 sets. Do 3-2-2-1-1 full rope climbs, partial climbs, or sub 25-20-15-10-5 strict knee raises. 

Objective: For today’s strict press, aim to build on the loads you used for the 5×3 on April 28, either building as you go or using the same load for all working sets. For the workout you’ll be able to use your legs to cycle through moderate reps of a moderately heavy push press, paired with the complementary pulling movement on the rope. 

Score: max strict press & time to complete 

Thrive WOD: 4 rounds, 40 seconds on, 5 seconds off, for max reps

single leg landmine deadlift (right)

single leg landmine deadlift (left) 

calorie bike

calorie bike

DB bench press

DB front squat

rest

Saturday 5.30

Name game: What’s the stupidest thing you’ve had someone say to you? 

Warm up: coach-led funzies

WOD: For time with a partner *35 minute cap

1000m row

40 burpee box jump overs 24/20

1000m row

40 devils press 50/35

1000m row

40 burpee box jump overs 24/20

1000m row

How to scale: Straight arm burpees; lower box/step overs; lighter DBs.

Objective: This week’s partner workout is an out-and-back chipper with a lot of rowing and a lot of burpees. Transitions are slow on the row and quick on the other skills, and the division of labor is up to you, so strategize wisely. 

Score: time to complete 

Sunday 5.31

Strength: Every 3 minutes for 5 rounds, 5 front squats.

*If possible, build on loading from 5/18

Accessory: 3-5 rounds

8 barbell back rack reverse lunges (4/side). Go heavy if you want!

8/8 single arm bent over row

Thrive WOD: 4 rounds, 1 minute on, 1 minute off, for max reps

double KB swing (KBs outside the legs)

jump rope

alternating gorilla row

jump squats

rest

HYROX WOD: With a partner, 2 rounds, 4 minutes per station, for max reps. Alternate as desired.

sled push

landmine luster

ski erg

split carry (farmer and overhead, use a heavier weight and lighter weight)