Monday 5.15
Name game: What’s your favorite family recipe?

Warm up: 2 minute run/bike/row then rounds of 10 banded pass throughs, 10 band pull-aparts, 10 scap pull-ups

Skill: review pull-ups/dips/muscle-ups

WOD: “Dobogai”
7 rounds for time *25 minute cap
8 ring muscle-ups
22 yard farmers carry 50/35

Lifestyle: MU attempts/bar MUs or 8 challenging ring rows/pull-ups + 8 challenging dips; lighter carry

Accessory (optional): 3-5 rounds for quality
10 DB lateral raises
10 DB bicep curls

Cooldown: 1 min forearm stretch, 1 min child’s pose, 1 min wall slides

Objective: We’re starting off the week with a hero WOD that will be all about managing fatigue and grip on the 56 total muscle-ups paired with short, light farmers carries. Times for this are on the quick side — well under 20 minutes, and at the fastest under 8 — but the relatively generous time cap is an invitation to challenge yourself when selecting scaling options — no unbroken sets on pull-ups and dips, but maybe a day for some ring muscle-up firsts.

Score: time to complete

Tuesday 5.16
Name game: Do you consider yourself an introvert, extrovert, or ambivert?

Warm up: 200m run then rounds of 10 pvc pass throughs with a lunge, 5 PVC snatch balances + 5 PVC OHS, 5/5 lizard stretch with reach

Strength: 3×5 overhead squat
*If technique/mobility limit your ability to go heavy, do sets of 10-12

WOD: 10 minute AMRAP
200m run
5 squat snatches 135/95
*If it rains: 250m row or 12/9 bike

Lifestyle: 100-150m run; reduce weight and do power snatch + OHS if needed

Cooldown: 1 min/side couch stretch, 1 min/side calf stretch

Objective: We’ve spent the last couple of months focused on back squats; now we’re adding some other squatting movements to the mix: expect to cycle through heavy overhead squats, thrusters, and paused front squats in the coming weeks. Like the back squats, you should be aiming to use the same heavy weight for all three working sets. The workout is relatively short, so you want to push the pace on the runs and find a snatch weight you can do for quick singles. Aim for 4+ rounds.

Score: OHS weights and rounds & reps

Wednesday 5.17
Name game: What’s the most mind-numbing task you regularly have to do for work?

Warm up: 4 rounds, :20 per station, single or double unders, inchworms, box step-ups

WOD: For time *35 minute cap
75-60-45-30-15
Double unders
Plank hold (seconds)
Then:
50-40-30-20-10
Box jumps 24/20
Russian kettlebell swings 24/16
Then:
25-20-15-10-5
Burpees
V-ups

Lifestyle: DU attempts/practice or 3/2 cal bike per 15 DU; step-ups, 20/12; straight-arm burpees, tuck-ups or sit-ups

Cooldown: 2-3 sets of :30 down dog, :30 cobra, :30 child’s pose

Objective: We have a long one today; really, three workouts in one, each with progressively smaller sets of descending reps. Pick a steady and sustainable pace knowing that you’re going to be moving for 25+ minutes.

Score: time to complete

Thursday 5.18
Name game: If your younger self could meet you as an adult, what would they be most impressed by?

Warm up: coach-led barbell

Strength: Every 90 seconds for 8 rounds:
1 power clean + 1 squat clean + 1 cluster

WOD: In 13 minutes:
15 power cleans 155/105
50 air squats
15 front squats 155/105
50 air squats
15 push presses 155/105
50 air squats
Max reps clusters 155/105

Lifestyle: use a weight that is challenging for 6-8 reps of your weakest skill (likely the push press); reduce the air squat reps so no set takes longer than 2 minutes

Cooldown: 1 min/side couch stretch, 1 min/side pigeon stretch

Objective: For the strength portion, try to build in weight as you go and complete all 3 movements back-to-back even if you’re not hanging onto the barbell the whole time. The workout is more of the same movement patterns, with some air squats thrown in to add some extra leg fatigue. Everyone’s goal should be to get to the clusters, so find a weight that lets you complete each barbell skill in under 2 minutes.

Score: max complex weight and total clusters

Friday 5.19
Name game: What toppings go on your ideal ice cream sundae?

Warm up: for 4 minutes complete rounds of :45 bike or row, 10 kip swings, 10 sit-ups to straddle

WOD: 4 minutes on, 4 minutes off, for 4 rounds
24 pull-ups
24 toes to bar
Max calorie bike in remaining time
*Partition the pull-ups and toes to bar as desired

Lifestyle: ring rows, knee raises/K2E or reduce reps of Rx movements to 15-20 of each

Cooldown: 2 minute easy jog/bike/row then foam roll lats

Accessory (optional): 3-5 rounds of 10/10 KB side bend, 20m/20m single arm KB overhead carry

Objective: Today’s intervals amount to a relatively high volume of pull-ups and toes to bar — 96 of each — with an element of choose your own adventure in that you can break up the 24 reps of each skill as you see fit each round (for example, sets of 6, 8, or 12 reps, or a descending scheme such as 12-8-4). However you decide to go about it, make sure you’re sticking to short sets with quick breaks to avoid overly fatiguing your grip. Aim to have at least 1 minute but ideally closer to 2 to accumulate bike calories every round. You can afford to go hard there: you have a full 4 minutes of rest between rounds.

Score: total calories

CarlosWOD: Zembiec

Saturday 5.20
Name game: If you could go for coffee with any celebrity, who would it be?

Warm up: coach-led funzies

WOD: With a partner, 30 minute AMRAP
12 goblet lunges 32/24
9 wall balls 20/14
6 handstand push-ups
3 deadlifts 315/205
*Alternate full rounds

Lifestyle: 28/20, 14/10, z-press or pike push-ups, heavy set of 3 deadlifts

Objective: Today’s partner WOD has some heavy and high-skill movements, but the reps are fairly low. Try to keep each of your rounds unbroken, but make sure you’re taking a moment to set up well for the deadlifts. Aim for each round to take 60 to 90 seconds.  

Score: rounds & reps

Sunday 5.21
Strength: bench press 4×5, 1×3, 2×2, 1×1;  EMOM x6 4 power cleans