Monday 4.24
Name game: What teacher had the biggest influence on you?

Warm up: 400m run then coach-led barbell/skill review

WOD: AMREPs in 30 minutes:
200, 400, 600, etc.
run
10, 20, 30, etc.
power cleans 135/95
2, 4, 6, etc.
rope climbs

Lifestyle: reduce weight to something you could cycle for 8-10 reps in a row; reduce reps or height of rope climbs or do 5 hanging knee raises per climb. (Injury scale: 10, 20, 30/8, 16, 24 calorie bike in place of the run)

Accessory (optional): 3 rounds of 10 DB bicep curls, 10/10 single arm bent over row

Cooldown: 1 min/side couch stretch, 1 min/side banded lat stretch, 1 min forearm stretch

Objective: Because this is a longer workout scored by reps and not time, it’s an opportunity to work on several potential weaknesses. There’s no time pressure on the run, so everyone can complete the prescribed distances today. Similarly, if you’re still working rope climbs, it’s a good chance to slow down and do a few more reps or a harder modification than you normally do. The power cleans are what will make or break this workout: make sure you’re not exhausting your grip or spiking your heart rate by trying to hold on for big sets. Quick singles or sets of 2-3 will work best.

Score: total reps (1m = 1 rep; 1 full round = 222; 2 = 646; 3 = 1282; 4 = 2130; 5 = 3180)

Tuesday 4.25
Name game: Would you rather work from home 5 days per week or have a 4-day work week but have to go to an office?

Warm up: for 5 minutes complete rounds of 20 jumping jacks, 10 banded pass throughs, 10 band pull parts, 10 rocking tables

Strength: bench press 5×3

WOD: For time *12 minute cap
75 bar-facing burpees
*EMOM starting at 0:00: 8 shoulder-to-overhead 95/65

Lifestyle: reduce weight to go unbroken, straight-arm burpees/step-overs or regular burpees

Cooldown: 1 min/side chest stretch on rig, 1 min wall shoulder stretch

Objective: The focus today is the bench press, where we’re aiming to use the same weights for all 5 sets and to go slightly heavier than you did for the 5×5 on 4/6. For the workout, it’s essential to scale properly so that you’re able to get the shoulder-to-overhead done unbroken every round, keeping in mind that your shoulders will already be fatigued from the bench press, and the fatigue will grow as you accumulate burpees. Average at least 6-7 burpees per minute to finish under the cap.

Score: bench press weights & time to complete

Wednesday 4.26
Name game: Would you rather have unlimited free sushi for life or unlimited free tacos for life?

Warm up: coach-led barbell

Strength: hang squat snatch 5-3-3-1-1-1

WOD: For time *14 minute cap
75-60-45-30-15
Double unders
15-12-9-6-3
Overhead squat 135/95

Lifestyle: 25-20-15-10-5 single-single-double or 90, 75, 60, 45, 30 seconds of DU attempts or 15-12-9-5-3 bike; use an overhead squat weight that’s heavy for 8-10 reps

Cooldown: 1 min/side calf stretch, 1 min/side lizard stretch w/ reach

Objective: The strength work is an opportunity to work up to a heavy single in the hang squat snatch and also to prepare yourself for the overhead squats in the workout. The workout is a relatively quick descending couplet, but the overhead squat weight you use should be challenging to keep unbroken in the higher-rep rounds. Once you finish the round of 75 and 15 you’re a third of the way through the workout, so make sure that’s done in less than 4:30 to stay on pace to beat the cap.

Score: snatch weights & time to complete

Thursday 4.27
Name game: If you could have free tickets & transportation to any live sporting event, what would you go to?

Warm up: for 4 minutes complete rounds of :30 row, 8 scap pull-ups, 8 scap push-ups, 8 sit-ups to straddle

WOD: 3 minutes on, 1 minute off for 8 rounds
Odds: max calorie row
Evens: AMREP (pick up where you leave off)
3 strict pull-ups
6 strict toes to bar
9 hand release push-ups

Lifestyle: banded pull-ups or rings rows, strict K2E/knee raises, box push-ups

Accessory (optional): 3 rounds of max effort hollow hold, max effort handstand hold

Cooldown: 1 min cobra stretch, foam roll lats 1 min/side

Objective: Today’s intervals alternate 4 rounds of a monostructural skill, rowing, with 4 rounds of strict gymnastics. For the row, aim to hold a pace slightly slower than your 500m pace. For the gymnastics work, stick with strict movement patterns when scaling and aim for at least 2-3 full rounds in each interval.

Score: calories + reps

Friday 4.28
Name game: What posters (or other wall art) did you hang in your childhood bedroom?

Warm up: 2 minute run/bike/row then rounds of 10 squat to hip hinge, 10 good mornings, 15 sec./side lizard stretch

Strength: deadlift 5-5-3-3-1-1

WOD: 8 minute AMRAP
8 double KB deadlifts 24/16
20m farmers carry
4 double KB hang cleans
20m front rack carry

Lifestyle: 20/12

Cooldown: 1 min/side pigeon stretch, 1 min standing forward fold, 1 min forearm stretch

Objective: The focus today is on the heavy deadlifts, which offer a path to working up to a heavy single. All six working sets should be heavy, but try to build in weight every set. The workout is quick and grip-intensive. Use the final deadlift to transition to the farmers carry and the final clean to transition to the front rack carry, but take quick breaks after the carries to shake out your arms.

Score: deadlift weights and round & reps

CarlosWOD: Bowen

Saturday 4.29
Name game: What’s your guilty pleasure reality TV show of choice?

Warm up: coach-led funzies

WOD: In teams of 3, 4 cycles for time and total calories *35 minute cap
Partner A: max calorie Echo bike
Partner B: 1 round of
8 DB front squats 50/35
8 pull-ups
8 weighted step-ups 50/35, 20″
8 pull-ups
8 DB front squats 50/35
Partner C: rest
*Rotate every time partner B finishes their round. The workout ends when each partner has biked 4 times and completed 4 rounds of Part B.

Lifestyle: 40/25, ring rows, jumping, or banded pull-ups

Objective: The challenge in this 3-person WOD comes in the middle section: you’re going to come off a hard push on the bike and want to rest, but instead you need to pick up your dumbbells as quickly as possible because the clock is ticking. Both your bike calories and your speed through the DB/pull-up section count, so push hard there and try to recover during your rest interval. Scale the DB skills and pull-ups so that you can complete them unbroken, at least for your first time through. Aim for this portion to take roughly 2 minutes and no more than 3.

Score: total calories and time to complete

Sunday 4.30
Strength: push press/push jerk 3×8, 1×5, 2×2, 1×1