Full Program August 3 to 9

Monday 8.3

Name game: If Hell was a place on earth, where would it be? 

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

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

Accessory: 3-5 rounds

:30 bottom of squat hold

:30 hollow hold

:30 superman hold

Rest as needed between holds

Objective: It might seem counterintuitive to use the same load for sets of 2 and sets of 10, but this allows you to accumulate decent squat volume with what should be just one truly challenging set — the set of 10 — each round. Start with a load you can comfortably do for 12-15 reps and build from there. 

Score: max squat load 

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

calorie row

alternating KB lateral lunge (KB in goblet squat position)

burpee box jump

rest

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

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

wall-assisted butterfly stretch

10/side Pallof presses

prone chest stretch with arm at 90 degrees

10/side Pallof presses

standing hamstring stretch

10/side Pallof presses

Tuesday 8.4

Name game: If money/space were no object, what fun feature would you add to your house?

Warmup: 6 minute EMOM

Odds: row

Evens: AMRAP 8 pass throughs, 4 divebomber push-ups, 4 burpees

WOD: Every 6 minutes for 5 rounds, each for time

30/24 calorie row

12 handstand push-ups

8 devils press 50/35

*Stagger start to share rowers 

How to scale: Reduce the row calories to take under 2:00. Pike push-ups or z-press. Lighter DBs/straight-arm burpees. 

Objective: Today’s workout is 5 higher-skill intervals with a cardio buy-in on the row. You create your own rest, which should ideally be at least 2 minutes. Budget no more than 1:30-2:00 for the row, 1:00 for the HSPU, and 1:00-1:30 for the devil press to stay on pace. 

Score: fastest/slowest rounds (record all 5 in SugarWOD)

Wednesday 8.5

Name game: What’s the worst line you ever had to wait in? 

Warm up: coach-led track/mobility

WOD: 7 rounds for max reps

:30 bike calories

:30 rest

:30 goblet squats

:30 rest

:30 ski calories

:30 rest

:30 goblet lunges

:30 rest

*Squat/lunge load is athlete’s choice

Objective: It’s another interval workout, but this time each interval is a short sprint and the rest is set for you. Your squat/lunge load is choose-your-own-adventure and should be something you can keep moving with for the entirety of each :30 interval. 

Score: total reps

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

ski erg

trap bar deadlift/KB deadlifts

landmine lunging thruster (switch sides halfway)

alternating beast row

rest

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

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

half-kneeling hip flexor stretch

hollow hold, 30-45 sec

child’s pose with lat reach

hollow hold, 30-45 sec

foot elevated toe touch

hollow hold, 30-45 sec

Thursday 8.6

Name game: What’s a movie that scared/traumatized you when you were a kid?

Warm up: 400m run then rounds of 10 kip swings, 10 step-ups, 5 inchworms 

WOD: 4 rounds for time *30 minute cap

200m run

15 pull-ups

10 burpee box jump-overs 24/20

200m run

15 toes to bar

10 burpee box jump-overs 24/20

How to scale: Jumping pull-ups/ring rows; straight-arm/lower box or step over; knees to elbows/chest/hips. In case of rain/injury sub 12/9 Echo bike, 500m C2 bike, or 250m row. 

Objective: This is the longest workout of the week with an all-bodyweight mix of cardio and gymnastics. The expectation is that each skill can be finished in 1:15 or faster, which works out to the pace of 7:30 per round required to beat the cap. Scale down on the movements you can’t finish within that time.

Score: time to complete

Friday 8.7

Name game: What’s the best way to consume peanut butter?

Warm up: coach-led barbell

Strength: Every 1:15 for 10 sets

3 squat snatches

WOD: 12 minute AMRAP 

10 power snatches 75/55

50 double unders

10 overhead squats 75/55

How to scale: Lighter bar; hang snatches; front squats; 100 singles or up to 1 minute per round of attempts/DU practice. 

Objective: We’re doing the same thing with squat snatches today that we did with squat cleans last Friday, aiming to build in load as you go. You should be dropping the weight way down for the AMRAP that follows, enabling you to hang onto the bar on the snatches and OHS. Aim for a minimum of 4 rounds. 

Score: max snatch and rounds & reps 

Thrive WOD: 3 rounds, 90 seconds on, 15 seconds off, for max reps

calorie bike

Bulgarian split squat (switch halfway)

single arm DB push press (switch halfway)

single arm 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)

quad stretch

superman hold, 30-45 sec

cross-body shoulder stretch

superman hold, 30-45 sec

pigeon stretch

superman hold, 30-45 sec

Saturday 8.8

Name game: Would you rather go down a river by canoe, kayak, or tube?

Warm up: coach-led funzies

WOD: With a partner, in 30 minutes: 

2 mile run (8x400m or to the clearing in the path and back)

AMRAP in remaining time:

12 clean & jerks 155/105

6 rope climbs

*Partners both do the run but do not have to stay together. The faster partner can start the AMRAP early, then switch as desired. 

How to scale: Turn around after 10 minutes running if you have not reached the 1 mile mark. In case of injury sub 4k row or 180/135 bike. Lighter bar/from hang to allow relatively quick singles. Partial rope climbs, ground to stand, or 5 strict knee raises. 

Objective: A couple weeks ago the goal was to race through a buy-in to get to the run; now it’s time to run fast to get to the meat of the workout. Like two weeks ago, the run is a solo effort, but a good team strategy will be needed to stay moving on the rope climbs and heavy-ish clean & jerks that follow. Singles will work well for both skills. 

Score: rounds & reps

Sunday 8.9

Strength: deadlift 10-10-5-5-3-3

Use the heaviest weight you can for each set. 

Accessory: 3-5 rounds

8 barbell bent over rows

8/side single leg glute bridge (add weight if desired)

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

mountain climbers

landmine kickstand deadlift

wall balls

sit-ups with plate overhead

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

:30/side side plank

seated pancake stretch

:30/side side plank

seated shoulder extension stretch

:30/side side plank

HYROX WOD: For time *35 minute cap

500m run

30 walking lunges (advanced, do weighted)

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

500m run

30 walking lunges 

500m row

500m run

30 walking lunges

50 push-ups

500m run

30 walking lunges 

50 KB swings