Full Program July 13 to 19

Monday 7.13

Name game: What’s your favorite song at the moment? 

Warm up: 400m run then kipping/MU review

WOD: 5 rounds for time *25 minute cap

400m run

15 burpees to 25# plate

7 bar muscle-ups

How to scale: Reduce run to take under 2:30; sub 500m row or 25/18 bike in case of rain/injury. Straight-arm burpees. Reduced BMU reps/attempts or 2x reps of a challenging pull-up/ring row. 

Objective: This is the first of two longer workouts this week but the only one where you aren’t meant to have any rest time. Pace the run and burpees such that you can finish both without breaks, then take a few deep breaths to safely take on the bar muscle-ups or your scaling of choice. Average under 5 minutes per round to beat the cap. When deciding if/how you should scale, keep in mind the target pacing of 2 minutes running, 1 minute burpees, and 1-2 minutes muscle-ups per round.

Score: time to complete

Tuesday 7.14

Name game: What food makes the biggest mess when you eat it? 

Warm up: coach-led barbell 

Strength/skill: Every 2 minutes for 6 rounds 

5 touch & go clean & jerks

WOD: “Grace” *8 minute cap (compare to 6/24/24 and 7/14/22)

For time:

30 clean & jerks 135/95

How to scale: Lighter weight; from hang. 

Objective: The focus today is the benchmark workout “Grace,” so the intention for the strength portion is to stay light and practice your cycling technique rather than exhausting yourself going for maximal load. “Grace” is a sprint — good times are under 3 minutes — so your weight should be far below your max. Quick singles or touch-and-go sets are both viable strategies. 

Score: time to complete

Wednesday 7.15

Name game: What’s the longest trip you’ve taken by train?

Warm up: coach-led track/mobility 

WOD: 30 minute EMOM 

Minute 1: 40 double unders

Minute 2: 12 single DB box step overs 50/35 20”

Minute 3: max calorie Echo bike

How to scale: Reduced reps, attempts/single-single-double, or 80 singles; lighter DB/lower box. 

Objective: Today is all about the bike, with some jumping and single-leg work along the way. Neither of those skills is meant to take the full minute, so scale to finish each in :40-:45 or less. What counts is your output on the bike, so go hard there and keep pedaling until the minute is up.  

Score: total calories

Thursday 7.16

Name game: What’s the oldest car you’ve continued driving?

Warmup: 2 minute run/bike/row then rounds of 10 snatch grip deadlifts, 10 good mornings, 5 inchworms + push-up

WOD: Five 3-minute AMRAPs, rest 1 minute between and pick up where you left off 

3 power snatches 95/65

6 push-ups

9 American kettlebell swings 24/16

How to scale: Lighter barbell/from hang; box push-ups; lighter KB/Russian swings. 

Objective: Today’s workout is AMRAP repeats in the style of “The Chief.” The movements are different, but the execution should be similar: quick, unbroken rounds taking no more than 1 minute each and potentially as fast as :30 each. Aim for a minimum of 15 total rounds, or 3 in each interval.

Score: rounds & reps

Friday 7.17

Name game: Would you rather have all your traffic lights be green or never have to stand in a line again?

Warm up: 2 minute run/bike/row then rounds of 10 squats with plate press, 10 jumping squats, 5 monster walks

Strength: front squat 5×3

WOD: 6 minute AMRAP

5 dumbbell thrusters 50/35

5 toes to bar 

How to scale: Lighter DBs; knees to elbows/chest/hips. 

Objective: Aim for heavier loads than 6/25 on today’s front squats. Next weekend you’ll have a chance to go for a 1 rep max in Sunday strength class. The WOD is a short AMRAP. While you should be able to do both skills unbroken throughout, sprinting through them from the start is a recipe for quick misery. If you pace and scale properly, this shouldn’t get hard until you’re 3+ rounds in. 

Score: max front squat and rounds & reps

Saturday 7.18

Name game: E-book, audiobook, or physical book? 

Warm up: coach-led funzies

WOD: For time with a partner *32 minute cap

2000m row

Then, 

40-30-20-10

pull-ups 

burpee box jumps 24/20

Then,

2000m row

*One partner works at a time; switch as desired. 

How to scale: Jumping pull-ups/ring rows; straight-arm burpees + lower box/step-ups. 

Objective: You and your partner are tackling a couplet sandwiched between two medium-length rows with movements that mirror the hinge and pull of the row. Each portion of this workout should take about one-third of your time, so you’re aiming for under 10 minutes on each. Switch off every 250-500 on the row and every 5-10 reps on the couplet. 

Score: time to complete 

Sunday 7.19

Strength: Every 3 minutes for 21 minutes

3 push press

100m heavy farmers carry 

Accessory: 3 rounds

20 alternating DB bicep curls (10/side)

20 DB seesaw press (10/side)

20 plank DB pull throughs