Monday 3.6
Name game: What’s the most famous band/musician you’ve seen live?

Warm up: for 4 minutes complete rounds of 20 jumping jacks, 10 air squats, 5-5-5-5 monster walks

Strength: 5×5 back squat at 33X1 tempo.

WOD: 4 rounds for max reps
:40 jumping lungester (2 jumping lunges + 1 jumping air squat)
:20 rest
:40 bike
:20 rest

Lifestyle: remove the jumps

Objective: The Open is over, which means a full slate of strength work is returning to the weekly programming. We’re starting off by bringing back tempo squats. Try to use the same weight for all 5 sets, and be honest with the tempo — 3 second descent, 3 second pause at the bottom — rather than shortening the pauses to push the weight. The workout is a burner. Try to put equal effort in on both the bike and the lungesters, and do your best to keep moving for the full 40 seconds.

Score: squat weights & total lungesters + total calories

Tuesday 3.7
Name game: What’s the longest you’ve ever gone without sleeping?

Warm up: for 4 minutes complete rounds of 10 PVC pass throughs, 10 scap pull-ups, 5 burpees

Strength: 10 minute EMOM 1 pause push jerk (2 second pause in dip position) + 1 push jerk

WOD: For time *15 minute cap
20-15-10-5
push press 135/95
burpee pull-ups

Lifestyle: reduce weight; reduce height of pull-up bar or burpees then ring rows

Objective: There’s a double dose of overhead pressing today: first, some work on push jerks, with one paused rep to help you focus on positioning and getting the most out of the drive portion of the lift. For the WOD we’re looking for a moderate weight push press that you can do for at least 10 reps in a row. After 23.2, everyone’s a burpee pull-up expert — remember to find a rhythm and keep moving.

Score: max push jerk double & time to complete

Wednesday 3.8
Name game: Growing up, who was the best cook in your family?

Warm up: 3 rounds, :30 per station, single or double unders, squat to hip hinge, lunge with a twist

WOD: Every 2 minutes for 10 rounds
:30 double unders
10 KB goblet squats 24/16
10 KB goblet lunges 24/16
10 KB sumo deadlift high pulls 24/16

Lifestyle: DU attempts or bike, reduce KB weight

Accessory: 3 rounds for quality
10/10 single leg KB RDLs
10/10 single leg glute bridges

Objective: Today’s workout puts a twist on the standard “rounds for max reps” format by putting the max rep skill at the beginning of each interval. Once you’re through the double unders, there’s still work to be done, and you’ll have to hustle to finish it and allow yourself some rest time between rounds. Your KB weight should allow you to do all of those skills unbroken. Today is also a great opportunity to practice double unders — whether you get 1 rep or 50, you’re moving on after 30 seconds.

Score: total double unders

Thursday 3.9
Name game: What bad smell do you hate the most?

Warm up: for 4 minutes complete rounds of 10 kip swings, 10 sit-ups to straddle, 10 box step-ups

WOD: 25 minute AMRAP
21 toes to bar
15 burpee box jumps 24/20
9 ring muscle-ups

Lifestyle: knee raises or K2E, straight arm burpee step-ups, bar MUs/9 pull-ups + 9 dips/9 ring rows + 9 box dips

Accessory (optional): 3 rounds for quality
12 DB rows
12 DB bicep curls

Objective: Today’s workout is a longer AMRAP with several high-skill movements. If you just want to move for 25 minutes, scale accordingly. If you’re up for a challenge, pick a weakness among today’s skills and make that your focus. If you’re working on ring muscle-ups, take the time to do attempts instead of bar MUs, or do a more challenging pull-up/dip; if your toes-to-bar are a work in progress, today is the day to work through a few more Rx reps before switching to knee raises; if box jumps scare you, make the effort to jump, to any height, today. If these are all strong movements for you, aim for 5+ rounds.

Score: rounds & reps

Friday 3.10
Name game: What’s one food you thought was gross as a kid but like now?

Warm up: coach-led barbell

Strength: 10 minute EMOM
1 hang power snatch + 1 hang squat snatch

WOD: 5 rounds for time *12 minute cap
9 deadlifts 135/95
6 hang power snatches 135/95
3 overhead squats 135/95

Lifestyle: reduce weight based on your weakest movement

Objective: Today’s hang snatch strength work will prime all the movements you’ll need for the workout that follows. This one has shades of DT, and while the movements are slightly more challenging, the reps and weight are lower. You’ll need to drop between the deadlifts and hang snatches to reset your grip, so that’s a good time for a quick breather. Do your best to make it through the snatches unbroken, or do 5, break, then do rep 6 directly into the overhead squats. Scale the weight to ensure you can get the OHS unbroken and finish under the cap.

Score: complex weights & time to complete

Saturday 3.11
Name game: What’s something you’ve done once, but would never do again?

Warm up: coach-led funzies

WOD: In teams of 3, for total reps in 30 minutes:
Partner A: row for calories
Partner B: AMREP
4 power cleans 155/105
6 handstand push-ups
Partner C: rest
*rotate every 2 minutes; partner A picks up where B leaves off
**teams of 2 or 1 rotate with ghost partner(s)

Lifestyle: reduce weight; z-press or pike push-ups

Objective: You work for twice as long as you rest on today’s partner WOD, but your two teammates will be suffering alongside you. You’ll be doing 5 rounds each on the row and the AMREP. Aim for consistency in the number of calories and reps you’re getting each time it’s your turn.

Score: total reps (calories + AMREP)

Sunday 3.12
Strength: 16 min EMOM back squat 3 reps with a pause last rep