Full Program August 17 to 23

Monday 8.17

Name game: Would you rather be a star athlete on a bad team or a weak athlete on a champion team?

Warm up: 2 minute row + 2 minute AMRAP 5 stiff leg DLs, 5/side barbell front rack elbow rotations, 5 front squats; then coach-led barbell

Strength/WOD: 8 rounds for load & total calories

1 minute: max calorie row

:15 rest

1 minute: 5 power cleans

:15 rest 

Objective: Our Olympic lifting work comes with a side of cardio for the next few weeks. Pick a challenging load for your cleans today and try to stick with it for all 8 rounds, bearing in mind that the pull on the row creates significant interference. Your reps should ideally be touch-and-go, but drop if necessary to reset grip and maintain good technique. The row is part of the workout, not active recovery, so work hard there, too. 

Score: clean load & total calories 

Thrive WOD: 5 rounds, 1 minute per station, for max reps

calorie bike

single arm KB swing (alternating or switch sides halfway)

single arm landmine lunging thruster (switch sides halfway)

rest

Cooldown/core work: ~15 minutes, 1-2 minutes per movement unless noted

2-3 min recovery breathing, lying on back (long slow exhales)

seated pancake stretch

:30/side side plank

seated shoulder extension stretch

:30/side side plank

8 wall slides

:30/side side plank

Tuesday 8.18

Name game: If you were on an all-liquid diet, what would your favorite food be?

Warm up: 4 rounds, :20 per station, kip swings, box step-ups, band pull-aparts

Strength: bench press 10-10-5-5-3-3

WOD: For time *10 minute cap

10-9-8-7-6-5-4-3-2-1

chest to bar pull-ups

7 box jump-overs 24/20 after each set

How to scale: Kipping pull-ups, jumping C2B, or hard ring rows; lower box or step-overs

Objective: Aim to build in weight across six sets of decreasing bench press reps, ending with a heavy set of 3. The workout is a quick descending ladder of chest to bars paired with box jump-overs. Break up your pull-ups for the first 2-3 rounds if needed to allow a quick sprint to the finish. 

Score: max bench press & time to complete

Wednesday 8.19

Name game: What’s your favorite book-to-movie adaptation? 

Warm up: coach-led track/mobility 

WOD: 30 minute EMOM

Minute 1: 15/12 calorie Echo bike

Minute 2: max reps alternating dumbbell snatches 50/35

Minute 3: rest

Minute 4: 15/12 calorie Echo bike

Minute 5: max reps wall balls 20/14

Minute 6: rest

How to scale: Reduced calories; lighter med ball/lower target; lighter DB.

Objective: Swolestice workout 3 has been announced, so this is a chance for competitors to practice the two featured movements. Today’s variation has the added challenge of a bike buy-in to fatigue you going into each max effort minute. Set a goal for reps each minute and try to stick to it. 

Score: total reps (wall balls + DB snatch)

Thrive WOD: 4 rounds, 1 minute per station, for max reps

jump rope

alternating curtsey squat with goblet grip

double KB sumo deadlift 

renegade rows

rest

Cooldown/core work: ~15 minutes, 1-2 minutes per movement unless noted

2-3 min box breathing (4-4-4-4), seated

figure-4 stretch

10-20 tuck-ups/v-ups

calf stretch

10-20 tuck-ups/v-ups
standing TFL stretch with hand on pull-up bar

10-20 tuck-ups/v-ups

Thursday 8.20

Name game: After your bed, where’s the next place you most often sleep? 

Warm up: For 4 minutes, rounds of 20 jump rope, 5 rope knee raises, 5 divebomber push-ups

WOD: For time *27 minute cap

100 double unders

50 toes to bar

5 rope climbs

50 handstand push-ups

5 rope climbs

50 toes to bar 

100 double unders 

How to scale: 2 minutes per set of DU practice or 200 singles; knees to elbows/chest/hips; partial climbs or 25 ring rows; 1-2 ab-mats, pike push-ups, or z-press. Alternatively, reduce reps by 20% – 80-40-4-40-4-40-80.

Objective: We’re tackling a long, gymnastics-heavy out-and-back chipper. Core and shoulder fatigue will be the biggest limiters, so except for the jump rope you should be breaking up each skill early and often. Spending 1-2 minutes per set of jump rope, ~6 minutes per set of T2B and HSPU, and 2-3 minutes per set of rope climbs gets you finished right around the cap. Scale skills or reps if that time frame sounds unattainable. 

Score: time to complete

Friday 8.21

Name game: What’s your strategy for blocking out distractions when you need to “lock in” and get something done? 

Warm up: 2 minutes cardio then rounds of 10 squats to hinge, 10 glute bridges, 5 monster walks 

Strength/WOD: back squat 

3 cycles of 2-3-5-10

Add 5-10% to the loads you used last Thursday or on 8/3 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: :30 per side front-to-back scales

Evens: 1 minute per side couch and pigeon stretches

Objective: This is our final week following this squat scheme — for now — so make one last effort to build on the loads you’ve used the last two weeks (8/3 and 8/13).

Score: max squat load

Thrive WOD: 3 rounds, 90 seconds per station, 15 seconds transition, for max reps

ski erg

landmine kickstand deadlift (switch halfway)

heavy goblet squat

DB curl and press

Cooldown/core work: ~15 minutes, 1-2 minutes per movement unless noted 

2-3 min prone breathing (breathe out the back/ribcage)

standing hamstring stretch

10 bird dogs

Couch stretch

10 bird dogs

cross-body shoulder stretch

10 bird dogs

Saturday 8.22

Name game: Muffins or cupcakes (and what flavor)?

Warm up: coach-led funzies

WOD: With a partner, 30 minute AMRAP

400m run (together)

40 power snatches 95/65

400m run (together)

40 bar-facing burpees

How to scale: In case of rain, sub shared 30/24 calorie Echo bike. Reduce the barbell load to allow sets of 5+; go from the hang if needed. Straight-arm burpees/step over. 

Objective: This week’s partner workout is all teamwork. Treat the runs as steady state — not a recovery jog, not a sprint, just consistent effort — then break the snatches and burpees strategically so that you can both continue working quickly every time it’s your turn. 3 full rounds would be an exceptional score. 

Score: rounds & reps

Sunday 8.23

Strength: strict press 10-8-6-4-2-1-1-1

Accessory: 3-5 rounds

50’/50’ single arm overhead carry

10-12 DB bench or floor press

Thrive WOD: 4 rounds, 1 minute per station, for max reps

burpee broad jumps

DB squat clean

calorie row

alternating gorilla row

rest

Cooldown/core work: ~15 minutes, 1-2 minutes per movement unless noted

2-3 min recovery breathing, lying on back (long slow exhales)

90/90 hip flexor stretch

10/side Pallof presses

pigeon stretch

10/side Pallof presses

child’s pose with lat reach

10/side Pallof presses

HYROX WOD: For time with a partner; run together and split other movements as desired *35 minute cap
500m run
50 calorie ski erg
50 devils presses
500m run
50 wall balls
50m sled pull (down-back per partner)
500m run
50 burpee broad jumps
100 weighted alternating lunges
500m run

Score: total time