Full Program August 10 to 16

Monday 8.10

Name game: What’s your best party trick? 

Warm up: For 5 minutes, rounds of :30 bike, 10 kip swings, 10/side band external rotations, 10 plank shoulder taps

Skill: handstand review/practice 

WOD: 3 rounds for max reps

1:30 max muscle-ups

:30 rest

1:30 max calorie Echo bike

:30 rest

1:30 max handstand walk/bear crawl

:30 rest

1:30 max calorie Echo bike

:30 rest

How to scale: Banded or jumping MU or attempts; low ring transitions; or count 3 challenging pull-ups + 3 challenging dips as 1 rep.

Objective: Today’s WOD pairs higher skill gymnastics with cardiovascular fatigue in alternating intervals. Go hard on the bike, then challenge yourself on the gymnastics skills. 

Score: total reps (HSW 5’ = 1 rep/bear crawl 10’ = 1 rep)

Thrive WOD:

Tuesday 8.11

Name game: What’s your favorite photograph of yourself? 

Warm up: 400m run + coach-led barbell

WOD: For time *30 minute cap (compare to 9/4/23)

30 squat clean & jerks 135/95*

Run 1 mile

30 squat snatches 135/95

*clusters are allowed

How to scale: Adjust so that no portion of this workout takes longer than 10 minutes.

Clean & jerks: Reduce the weight to something you can manage for quick singles. You can simplify the skill by doing power clean or hang power clean + front squats + push press or jerk.

Run: Reduce the distance to finish in 10 minutes or less. 

Snatches: Reduce the weight to do quick singles; it’s fine to use a different weight for this and the clean portion. You can also start these from the hang and/or do a power snatch followed by an overhead squat.

Objective: We tested “Grace” and “Isabel,” and we practiced squat cleans and snatches, so this workout is the logical next step.  Get into a rhythm doing quick singles. Watch the clock to set a target pace of 4-8 reps per minute, depending on your conditioning and skill with a barbell. Use the first and last 200 meters of the mile to recover from Grace and prepare for Isabel, but otherwise push to keep up a moderate to fast pace.

Score: time to complete

Wednesday 8.12

Name game: What’s the last podcast you listened to?

Warm up: coach-led track/mobility 

WOD: Every 10 minutes for 3 rounds, each for time

50/35 calorie row

40 box jumps 24/20

30 toes to bar

*Stagger start to share rowers

How to scale: Reduce calories to take under 3:30. Use a lower box or step up. Knees to elbows/chest/hips. Reduce reps if needed to keep rounds under 8:00. 

Objective: Today’s three intervals are meant to be 7-8 minute efforts, allowing you at least 2 minutes rest between rounds. Keep your row pace controlled so that you can get right to work on the box jumps, then try for big sets of toes to bar since rest will be in sight. 

Score: 3 times 

Thrive WOD: 

Thursday 8.13

Name game: What’s the best kind of berry? 

Warm up: 2 minutes cardio then rounds of 10 air squats, 5-5-5-5 monster walks

Strength/WOD: back squat 

3 cycles of 2-3-5-10

Add 5-10% to the loads you used last Monday and use the same load for all 4 sets in each cycle. Rest 1-2 minutes between sets. Add weight after each cycle.

Accessory: 8 minute EMOM

Odds: heavy farmers carry

Evens: 1 minute per side couch and pigeon stretches

Objective: We’re repeating the same squat scheme that we did last Monday with the goal of making each cycle slightly heavier than last time. We’ll do this once more next week. If you missed last week, start with a load you can do comfortably for 12-15 reps and build from there. 

Score: max squat load 

Friday 8.14

Name game: What’s the scariest experience you’ve had in a car?

Warm up: 6 minute EMOM 

Odds: jump rope

Evens: AMRAP 5 band pull-aparts, 5 band whippets, 5 band strict press

Strength: strict press 4×6

WOD: 10 rounds for time *15 minute cap

6/6 single arm kettlebell push press 24/16

30 double unders

How to scale: Lighter kettlebell to allow unbroken sets; :30 per round DU attempts/practice or 60 singles 

Objective: Aim for heavier loads today than you used for the 4×8 on July 10. You’ll have a chance to max out this lift in strength class next week. Rounds of the workout should be quick. Use a kettlebell light enough to stay unbroken and avoid intentional breaks on the jump rope. 

Score: max strict press & time to complete

Thrive WOD: 

Saturday 8.15

Name game: If you had a cuckoo clock, what sound would you want it to make on the hour? 

Warm up: coach-led funzies

WOD: With a partner, 30 minute AMRAP

50 pull-ups

50 dumbbell front rack lunges 50/35

50 burpees over DB (lateral)

*One partner works at a time; switch as desired 

How to scale: Jumping pull-ups/ring rows; lighter DBs; straight-arm/step-over. 

Objective: This week’s partner workout is a simple triplet featuring three different movement patterns. The division of labor is up to you, so feel free to play to your strengths, but aim to maintain sets of at least 10 reps at a time on all skills. 

Score: rounds & reps

Sunday 8.16

No strength class today. 

HYROX WOD: Race simulation. 

Thrive WOD: