Monday 3.18
Name game: Oreos wants to make the grossest cookie flavor ever. What would it be?

Warm up: for 4 minutes complete rounds of 20 single or double unders, 10 air squats, 5-5-5-5 monster walks

Strength: 5 sets of 4 front squats + 8 back squats
*Use the same load for all 5 sets. Aim for 70-75% of your max front squat. No break between front and back squats except to reposition the bar.

WOD: AMREPs in 5 minutes
2 minutes of double unders
1 minute rest
2 minutes of double unders

How to scale: You decide — reduce the intensity and spend the time practicing and making attempts at double unders, or pick a jump rope variation or alternative (e.g. plate hops, bike calories) that will get your heart rate up.

Objective: Today is the first in a month-long cycle of front and back squats, ending with a 1 rep max front squat in mid-April. Make sure to record the load you use today so that you can build on it in subsequent weeks. The squats are the focus; the workout is two quick intervals of double unders. Decide if you want to use that time to practice the skill or to get a high intensity, high heart rate effort.

Score: squat weights & total double unders

Tuesday 3.19
Name game: Happy spring! What’s something you’re looking forward to doing now that it’s warmer and lighter outside?

Warm up: 2 minute bike/row then coach-led barbell

Strength: 10 minute EMOM
halting snatch pull + snatch pull + power snatch
*halting: pause just below the knee and at the top of the knee

WOD: For time *14 minute cap
42-30-18
alternating dumbbell snatch 50/35
21-15-9
pull-ups

How to scale: Everyone should beat the cap today. Modify to achieve that goal.

DB snatch: Reduce the weight. You should be able to complete sets of at least 10-12 reps at a time.

Pull-ups: Do jumping pull-ups or ring rows.

Objective: We’re going back to basics on the power snatch today, emphasizing the positions you want to hit during each phase of the lift. Build in weight over the course of the EMOM as long as you’re moving well. The WOD is a relatively quick couplet, and the goal is to hang on to the dumbbell or pull-up bar as much as possible. The time cap is meant to allow everyone to finish, but if these are strong movements for you aim faster: can you go sub-9?

Score: snatch complex weight & time to complete

Wednesday 3.20
Name game: Which of your belongings are you most likely to accidentally leave at the gym?

Warm up: 2 minute bike/row then rounds of 10 sit-ups to straddle, 10 narrow stance squats, 10 reverse lunges

WOD: Six 4-minute rounds for max calories
16 parallette shoot-throughs
16 alternating pistols
max calorie bike/row
*alternate machines each round
**rest 2 minutes between rounds

How to scale: Adjust so that you’re getting at least 1:30 on the bike or row every round.

Shoot throughs: Reduce the reps to take under 75 seconds and/or use boxes.

Pistols: Reduce the reps to take under 75 seconds and/or elevate your heels, go to/from a box, or do skater squats or reverse lunges.

Objective: We’ve got 24 minutes of work divided across six total intervals today starting with two higher skill elements that will fatigue your quads, glutes, and core and ending with medium-short pieces on the bike and row. Aim to have at least 1:30 to 2:30 on a machine each round, equating to an effort similar to running 400m intervals.

Score: total calories

Thursday 3.21
Name game: What’s one thing you consider yourself to be very bad at?

Warm up: 4 rounds, :20 per station, banded pass throughs, banded strict press, scapular push-ups

Strength: push press 5×5

WOD: For time *10 minute cap
10-9-8-7-6-5-4-3-2-1
floor press 35/25 DBs or 16/12 KBs
*1 wall walk after each set

How to scale: This should be a quick one; adjust so that you can do this mostly without stopping.

Floor press: Reduce the weight so that you can do every round unbroken.

Wall walk: Go part way up the wall or take one step up and hold the elevated plank position for 3-5 seconds.

Objective: Focus on the push press today with the goal of starting your working sets around 70-75% of your max and working up to a heavy 5 for the day. The workout should be quick: the prescribed weight is lighter than usual, so make sure the loading you pick is one you can do unbroken for all of the floor presses.

Score: push press weights & time to complete

Friday 3.22
Name game: What’s a word you think should be added to the dictionary (and what does it mean)?

Warm up: 2 minute run/bike/row then rounds of 10 step-overs, 10 kip swings, 5 inchworms

WOD: 20 minute AMRAP
15 box jump overs 24/20
10 deadlifts 225/155
15 bar-facing burpees
5 ring muscle-ups

How to scale: Modify so that you can spend most of these 20 minutes moving.

Box jumps: Use a lower box or do step-overs.

Deadlifts: Reduce the weight to one you can do for 10+ reps in a row.

Bar-facing burpees: Do straight-arm burpees and/or step over the bar.

Ring muscle-ups: Do fewer reps or count attempts, do jumping RMU or challenging transitions, sub bar MU, or do 10 reps of a challenging pull-up variation.

Objective: We’re ending the week with a longer one. There’s nothing technically difficult about the first three movements in this AMRAP, but avoid the temptation to go out at an unsustainable pace or one that forces you to take a long break before you can attempt the higher skill muscle-ups at the end of each round. Go slow and steady on the box jumps and burpees so you can finish each set without stopping, work through the deadlifts in 1-3 sets, and don’t get too hung up on the ring muscle-ups.

Score: rounds & reps

Saturday 3.23
Name game: Would you rather date a superhero or a supervillain?

Warm up: coach-led funzies

WOD: With a partner, AMREPs in 30 minutes
run 400m (= 40 reps)
10, 20, 30 etc.
power cleans 135/95
handstand push-ups
toes to bar
*400m run, 10-10-10, 400m run, 20-20-20, 400m run, 30-30-30 etc.
**run together, split the other work as desired; in case of rain get wet or share a 30/24 calorie bike

How to scale: Adjust so that you can keep the runs under 2:30 and consistently trade off sets of 5-10 reps on the other skills.

Run: Reduce the distance so you can complete each run in under 2:30.

Power cleans: Reduce the weight and go from the hang if needed.

Handstand push-ups: Use 1-2 ab-mats or sub pike push-ups or z-presses.

Toes to bar: Do knees to elbow, knees to chest, or knee raises.

Objective: Like many partner WODs, good communication can minimize wasted time today. Run at a pace such that the stronger runner can get right to work upon finishing. Have a plan for splitting the work on the other skills, ideally sets of 5+ reps at a time, but be prepared to adjust if that becomes unsustainable once fatigue sets in.

Score: total reps (each run = 40 reps)

Sunday 3.24
20 minute EMOM front squat – 3 reps 60% to 75% of 1RM