Full Program July 20 to 26

Monday 7.20

Name game: How much time do you spend wearing exercise/athleisure clothes outside of the gym? 

Warm up: For 5 minutes, rounds of 20 jump rope, 8 kip swings, 6 rope knee raises, 4 inchworms 

WOD: 3 rounds, 7 minutes each, for max reps; rest 3 minutes between

20 toes to bar

20 burpees to 6” target

4 rope climbs

Max reps double unders 

How to scale: Ensure you’re getting to the jump rope each round. If any skill is taking longer than 2 minutes to complete, scale the movement and/or reps: knees to elbows/chest/hips; straight-arm/lower target burpees; partial rope climbs or 20 ring rows per round. Sub DU attempts or single unders. 

Objective: It’s a core-intensive race to the jump rope to start the week. The buy-in movements are heavy on interference, but the expectation is that you can finish each in 2 minutes or less, so be prepared to modify more than you typically would. The goal is to have at least 1 minute to jump rope in every round. Conversely, if you find yourself with more than 2-3 minutes, scale up — you’ve made it too easy! 

Score: total double unders 

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

calorie bike

single arm DB squat (switch halfway)

single arm DB push press (switch halfway)

alternating gorilla row

burpees

rest

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

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

– couch stretch

– :30/side Side Plank

– cross-body shoulder stretch

– :30/side side plank

– standing hamstring stretch

– :30/side side plank

Tuesday 7.21

Name game: Would you rather be adopted by a family of grizzlies, pandas, or polar bears?

Warm up: 3 minute run/bike/row then coach-led barbell 

Strength/WOD: bear complex 7-7-7-7-7 (compare to 2/8/24)

*1 bear complex is 1 power clean + 1 front squat + 1 push press + 1 back squat + 1 back rack push press; this can be done as power clean + thruster + back rack thruster if you prefer. All 7 reps must be completed without letting go of the barbell or resting it on the ground; if you drop, restart the set. Aim to build in weight each set.

Accessory (optional): tabata alternating side plank hold   

Objective: This is a benchmark workout that’s about strength, grip, and endurance. There’s no time component to this, so allow yourself ample rest between rounds. The goal is to add weight for each successive round and make it through all 5 sets of the complex without any re-dos due to dropping the bar. 

Score: bear complex loads

Wednesday 7.22

Name game: What’s the longest you’ve gone without getting a haircut?

Warm up: coach-led track/mobility

WOD: Each for time, within 25 minutes

1000m row

750m row

500m row

250m row

rest up to 4 minutes between efforts, as needed

Accessory: 3-5 rounds

10 tempo ring rows (2 second pause at top, 3 second descent)

Max ring support hold

Objective: Today’s workout is four rowing intervals, decreasing in distance — and ideally increasing in pace — on each one. Up to a limit, you control how much rest you take between, so all four should be hard efforts. Once you’re done, get some solid horizontal pulling and stability work in on the rings. 

Score: total rowing time

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

ski erg

alternating box step-ups (advanced, hold DBs)

alternating KB cleans

bear crawls

 

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

– 10 dead bugs

– lat stretch on rig

– 10 dead bugs

– calf stretch

– 10 dead bugs

Thursday 7.23

Name game: If you could ban one food from the world forever, what would it be?

Warm up: coach-led barbell 

Strength/skill: Every 2 minutes for 6 rounds 

5 touch & go power snatches

WOD: “Isabel” *8 minute cap (compare to 6/1/22 and 7/1/24)

For time:

30 snatches 135/95

How to scale: Lighter and/or from the hang. You should be capable of touch-and-go reps even if singles are your strategy of choice. 

Objective: Like “Grace” last Tuesday, the focus today is the benchmark workout “Isabel,” so the intention for the strength portion is to stay light and practice your cycling technique rather than exhausting yourself going for maximal load. This benchmark is also a sprint, so choose a load you’re capable of cycling, even if you opt for quick singles as your workout strategy.

Score: time to complete

Friday 7.24

Name game: Do you consider yourself more Type A or Type B?

Warm up: 4 rounds, :20 on/:05 off, band pull-aparts, band whippets, band pass throughs with lunge

Strength: bench press 4×6

WOD: 14 minute AMRAP

10 handstand push-ups

25’/25’ single arm DB overhead walking lunge 50/35

10 pull-ups

How to scale: Pike push-ups/z-press; lighter DB or front rack position; jumping pull-ups/ring rows. 

Objective: Aim for heavier bench loads today than you used for the 4×8 on June 26. An opportunity to max out your bench is coming next week. The workout is a mix of pushing and pulling with some single leg work also in the mix. Aim for 5+ rounds. 

Score: max bench and rounds & reps

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

calorie row

barbell good morning

two handed landmine row

push-ups (elevated hands to a box if needed)

alternating DB snatch

rest

 

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

– 2-3 min recovery breathing, long slow nasal exhales

– pigeon stretch

– 60 sec hollow hold

– child’s pose with lat reach

– 60 sec hollow hold

– quad stretch

– 60 sec hollow hold

Saturday 7.25

Name game: What’s something that gives you the “ick”?

Warm up: coach-led track

WOD: With a partner, for max distance in 35 minutes. 

2 rounds:

80 burpees

80/68/56 calorie Echo bike

Then, max distance run in remaining time 

*One partner works at a time, switching as desired on burpees and bike. Run individually. 

How to scale: Straight-arm burpees; row or ski if you can’t run. 

Objective: Lots of cardio is in store for today’s part-partner, part-solo effort. Work out a strategy to minimize drop-off in pace on the substantial sets of biking and burpees to start. You’re on your own once you get to the run. Use the first 200-400m to recover rather than slowing down toward the end of the final bike; then work hard til time is up. 

Score: sum of partners’ run distances

Sunday 7.26

Strength: 1 rep max front squat 

Accessory: superset for 3-5 rounds

12 heavy kettlebell swings 

3 seated box jumps

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

box jumps

landmine push press (advanced, split jerk)

alternating KB lateral lunge (KB touch down to floor by foot)

hanging knee raises

rest

 

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

– 2-3 min recovery breathing, lying on back

– 90/90 hip flexor stretch

– 10/side Pallof presses

– prone chest stretch with arm at 90 degrees

– 10/side Pallof presses

– figure-4 stretch

– 10/side Pallof presses

 

Hyrox WOD: For time, 30 minute cap

400m run

15/15 alternating landmine lunging thrusters

400m run

500m ski erg

400m run

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

400m run

40 ring rows/pull-ups

400m run

20 devil presses

400m run

Score: total time