Change accessory to Mon/Wed only, remove Friday accessories

Friday is now all-out metcon day with no accessory block. Removed
accessories from all 4 March Fridays and updated time budgets.
Updated specs, audit script, and wod-generation playbook.

Co-Authored-By: Claude Opus 4.6 <noreply@anthropic.com>

Author: OneMuppet

data/sessions.json

@@ -132,7 +132,7 @@
     {
       "date": "2026-03-06",
       "title": "Friday - Deadlift + Sprint",
-      "estimatedMinutes": 46,
+      "estimatedMinutes": 38,
       "warmup": {
         "notes": "3 rounds:\n10 good mornings\n10 box step-ups\n10 wrist circles each direction\n5 broad jumps",
         "durationMinutes": 10
@@ -149,10 +149,7 @@
         ]
       },
       "metcon": "OP-0005",
-      "accessory": {
-        "notes": "2x30s side plank each side\n3x20 banded pull-aparts",
-        "durationMinutes": 8
-      }
+      "accessory": null
     },
     {
       "date": "2026-03-07",
@@ -285,7 +282,7 @@
     {
       "date": "2026-03-13",
       "title": "Friday - Posterior Chain",
-      "estimatedMinutes": 51,
+      "estimatedMinutes": 46,
       "warmup": {
         "notes": "3 rounds:\n200m row\n10 good mornings\n10 single-leg RDL (5 each side)\n5 broad jumps",
         "durationMinutes": 10
@@ -302,10 +299,7 @@
         ]
       },
       "metcon": "OP-0014",
-      "accessory": {
-        "notes": "2x30s side plank each side\n2x20 banded pull-aparts",
-        "durationMinutes": 5
-      }
+      "accessory": null
     },
     {
       "date": "2026-03-14",
@@ -438,7 +432,7 @@
     {
       "date": "2026-03-20",
       "title": "Friday - Deadlift + Grind",
-      "estimatedMinutes": 51,
+      "estimatedMinutes": 46,
       "warmup": {
         "notes": "3 rounds:\n10 good mornings\n10 box step-ups\n10 wrist circles each direction\n5 broad jumps",
         "durationMinutes": 10
@@ -455,10 +449,7 @@
         ]
       },
       "metcon": "OP-0009",
-      "accessory": {
-        "notes": "2x30s side plank each side\n2x20 banded pull-aparts",
-        "durationMinutes": 5
-      }
+      "accessory": null
     },
     {
       "date": "2026-03-21",
@@ -591,7 +582,7 @@
     {
       "date": "2026-03-27",
       "title": "Friday - Pull + Grind",
-      "estimatedMinutes": 48,
+      "estimatedMinutes": 40,
       "warmup": {
         "notes": "3 rounds:\n200m row\n10 good mornings\n10 single-leg RDL (5 each side)\n5 broad jumps",
         "durationMinutes": 10
@@ -608,10 +599,7 @@
         ]
       },
       "metcon": "OP-0019",
-      "accessory": {
-        "notes": "3x15 GHD hip extensions\n2x30s dead hang",
-        "durationMinutes": 8
-      }
+      "accessory": null
     },
     {
       "date": "2026-03-28",

scripts/audit-sessions.mjs

@@ -62,14 +62,14 @@ for (const sess of s.sessions) {
   }
 }
 
-// === 6. Accessory only on Mon/Wed/Fri, and not when metcon TC > 20 ===
+// === 6. Accessory only on Mon/Wed, and not when metcon TC > 20 ===
 for (const sess of s.sessions) {
   const dow = new Date(sess.date).getDay() // 0=Sun, 1=Mon, ..., 6=Sat
   const hasAccessory = sess.accessory !== null && sess.accessory !== undefined
-  const accessoryDays = [1, 3, 5] // Mon, Wed, Fri
+  const accessoryDays = [1, 3] // Mon, Wed
 
   if (hasAccessory && !accessoryDays.includes(dow)) {
-    issues.push(`${sess.date}: has accessory but is not Mon/Wed/Fri`)
+    issues.push(`${sess.date}: has accessory but is not Mon/Wed`)
   }
 
   if (hasAccessory && sess.metcon) {

spec/programming.md

@@ -802,6 +802,7 @@ This ensures strict accountability. No hidden transition buffers or unaccounted
 - **Warmup and accessory are free-text** -- coach flavor that doesn't need per-level scaling. Use `\n` line breaks between exercises for readability. Both support `durationMinutes` for display.
 - **7 days per week** -- programming runs Monday through Sunday with no gaps or rest days. Every day of the week has a scheduled session.
 - **Tuesday and Saturday are Teams of 2** -- these days always use team metcons (metcons with a `team` field). All other days use solo metcons.
+- **Friday is all-out metcon day** -- no accessory on Friday. Use the extra time for a longer or more demanding metcon before the weekend.
 - **Consecutive-day variety** -- avoid repeating more than one movement across back-to-back days. Athletes who attend consecutive classes should not feel like they did the same workout twice. If Monday's metcon has KB Swings, Burpees, and Rowing, Tuesday's metcon should share at most one of those movements. Plan the weekly schedule holistically, not metcon by metcon.
 
 ## Age Adjustment

spec/wod-generation.md

@@ -191,7 +191,7 @@ Team metcons (Teams of 2) use the same movement/scaling structure as solo metcon
 | Tuesday | **Teams of 2** | Skill work 10 min | Team YGIG or partition (TC 20-30) |
 | Wednesday | Press / upper body | Strict Press / Push Press + Rows | Moderate metcon (TC 16-18) |
 | Thursday | Gymnastics / conditioning | Gymnastics skill (HS, MU, DU) | Mixed modal (TC 14-20) |
-| Friday | Pull / posterior chain | Deadlift (build heavy) | Grind (TC 18-22) |
+| Friday | Pull / posterior chain | Deadlift (build heavy) | All-out metcon (TC 14-22), no accessory |
 | Saturday | **Teams of 2** | Light skill or null | Team grinder (TC 20-30) |
 | Sunday | Active recovery / engine | None or light skill | Long easy effort or bodyweight (TC 20-30) |
 
@@ -221,8 +221,9 @@ estimatedMinutes = warmup + strength + metcon.timeCap + accessory
 - If metcon TC = 40 min, strength must be null
 - estimatedMinutes MUST exactly equal the sum of parts
 
-**Accessory frequency (3x per week):**
-- **Monday, Wednesday, Friday:** Include accessory block (complements the strength work)
+**Accessory frequency (2x per week):**
+- **Monday, Wednesday:** Include accessory block (complements the strength work)
+- **Friday:** No accessory. All-out metcon day before the weekend.
 - **Tuesday, Saturday (Teams of 2):** No accessory. Use longer AMRAPs/metcons instead.
 - **Thursday, Sunday:** No accessory. Thursday has gymnastics focus, Sunday is recovery.
 - If metcon timeCap > 20 min on any day, skip accessory regardless of the day.