Full Program August 24 to 30

Monday 8.24

Name game: Should utensils go in the dishwasher handle up or handle down?

Warm up: 3 minutes cardio then coach-led barbell/MU review

WOD: 20 minute AMRAP

3 muscle-ups

4 power cleans 185/125

3 front squats 185/125

How to scale: Do MU attempts or sub 3-6 challenging pull-ups and 3-6 challenging dips. Reduce the barbell load. The cleans should be 4 moderately challenging singles; the front squats should be unbroken. 

Objective: No easing into the week — we’re going high skill, heavy, and relatively long to kick things off. Your muscle-ups should be challenging: if you’re not going Rx, you should not be doing these unbroken. Similarly, quick singles should be the prevailing strategy for the cleans. Hang onto that last rep and save yourself extra work by knocking out all 3 squats in a row. Despite the challenging loading and skills, the rep count is low enough that you should still be looking at 10+ rounds.  

Score: rounds & reps

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

calorie row

alternating reverse lunge wall balls

dumbbell RDL

alternating beast 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)

Half-kneeling hip flexor stretch

Superman hold, 30-60 sec

Foot elevated toe touch

Superman hold, 30-60 sec

Lat stretch on rig

Superman hold, 30-60 sec

Tuesday 8.25

Name game: What’s something your parents let you do that you’d never let a kid do? 

Warm up: 6 minute EMOM

Odds: bike

Evens: AMRAP 5/5 active lizard, 5 snatch grip RDLs, 5 snatch grip behind the neck strict press

Then, coach-led barbell 

Strength/WOD: 8 rounds for load & total calories

1 minute: max calorie bike

:15 rest

1 minute: 5 power snatches

:15 rest 

Objective: Similar to last Monday, we’re mixing barbell cycling and cardio for some high heart rate strength work. The snatch load is your choice but it should be challenging for all 8 sets and ideally touch-and-go as long as safely possible. 

Score: snatch load & total calories 

Wednesday 8.26

Name game: If you joined the circus, what would your act be?

Warm up: coach-led jump rope + mobility 

WOD: For time *24 minute cap

50-35-20

double unders

sit-ups

Then, 

50-35-20

double unders

push-ups

Then, 

50-35-20

double unders

air squats

How to scale: Reduce DU reps/make attempts spending no more than 3:00 total per couplet on jump rope or sub 100-70-40 singles or 8-6-4 bike; box push-ups. 

Objective: Bring your jump rope A-game for this series of riffs on the benchmark “Annie.” Have a plan for breaking up the push-ups — 105 total reps is no joke — but try to keep the sit-ups and squats unbroken, paving the way for a blazing fast time if you’re a jump rope pro or allowing plenty of time to grind through the double unders if they’re a work in progress.  

Score: time to complete

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

shuttle runs

kettlebell peekaboo squat clean

box dips

rest

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

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

Quad stretch

30-60 sec Hollow Tuck holds

Seated shoulder extension stretch

30-60 sec Hollow Tuck holds

Bent knee calf stretch

30-60 sec Hollow Tuck holds

Thursday 8.27

Name game: Beyond exercise, what’s the next best use you can imagine for a barbell?

Warm up: for 4 minutes, rounds of 3 shuttle runs, 5 inchworms w/ push-up, 7 band strict press 

Strength: push press 5×3

WOD: 12 minute EMOM

Odds: 10 burpee pull-ups

Evens: 8 shuttle runs (25’/25’)

How to scale: Straight-arm burpees; lower pull-up bar or ring rows. 

Objective: Aim for heavier loads on the push press today than you used for the 5×5 on July 28. You have the option to build or use the same load across your 5 sets. The workout will force you to work hard to finish the assigned reps each minute, ideally with 10-15 seconds to spare. Keeping your breathing under control will be key. 

Score: max push press & total reps (max possible 108)

Friday 8.28

Name game: What’s your favorite stain-removal hack?

Warm up: 2 minutes cardio then rounds of 10 good mornings, 10 glute bridges, 5/5 active lizard

Strength/WOD: deadlift

2 cycles of 2-3-5-10

Use the same load for all 4 sets in each cycle. Rest 1-2 minutes between sets. Add weight after each cycle.

Accessory: accumulate 50 strict toes to bar (or knees to chest/elbows or 15-20 controlled candlesticks)

Objective: We’re applying the same rep scheme we’ve used for squats the past three weeks to deadlifts, with two significant differences: we’re only doing two cycles through, so your first load should be slightly heavier; and we’re only doing this for one week, so there’s no need to worry about being able to add load next time. Don’t skimp on the accessory work! Your abs will thank you. 

Score: max deadlift load

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

calorie bike
single arm KB push press (switch halfway)

KB alternating lateral lunge

SA Landmine Row (switch halfway)

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

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

Lizard stretch

1 min single leg v-ups

Cross-body shoulder stretch

1 min single leg v-ups

Prone shoulder capsule stretch

1min single leg v-ups

Saturday 8.29

Name game: If you were the host of a radio show, what would it be?

Warm up: coach-led funzies

WOD: With a partner, 35 minute AMRAP of “Small”

1000m row

50 burpees

50 box jumps 24/20

800m run

*Divide all work, including the run, as desired. 

Rx+ do the AMRAP solo or attempt “Small”: 3 rounds for time of the above

How to scale: straight-arm burpees; lower box/step-ups

Objective: This week’s partner workout is a twist on the hero workout “Small.” Done solo, it’s a 45-50 minute grind, but with a partner your pace should increase dramatically as each turn you take becomes a sprint. You should finish at least 2 rounds, but see how close you can get to 3. 

Score: rounds & reps

Sunday 8.30

Strength: build in weight as you go

3×6 overhead lunge

3×8 front rack lunge

3×10 back rack lunge

Accessory: 3-5 rounds

10/10 single leg KB RDLs

1 minute double KB front rack hold

Thrive WOD: 3 rounds, 1 minute per station, for max reps

box jumps

double kettlebell sumo deadlift

single arm landmine thruster

kettlebell bent over row

rack carry

rest

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

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

30-60 sec side plank (left)

Seated pancake stretch

30-60 sec side plank (right)

Standing hamstring stretch

30-60 sec side plank (left)

Prone chest stretch with arm at 90 degrees

30-60 sec side plank (right)

HYROX WOD: For time *35 minute cap 

500m run

50 DB hang power cleans

500m run

50m sled push (down-back-down-back)

500m run

50/side walking lunge

500m run

200m farmer carry (loading dock route)

500m run

Score: total time