Full Program July 27 to August 2

Monday 7.27

Name game: If you were a Greek god/goddess, what would be your domain?

Warm up: For 4 minutes, rounds of 3 shuttle runs, 8 kip swings, 8 down dog with alternating toe touch

WOD: 5 rounds, 4 minutes each, for max reps; rest 2 minutes between rounds

16 pull-ups

16 alternating dumbbell snatches 50/35

max shuttle runs 25’/25’

How to scale: Jumping pull-ups/ring rows or reduced reps to take under 1 minute per round; lighter DB. 

Objective: Last Monday was a race to the jump rope, today it’s a race to the shuttle runs. Aim to keep your pull-ups and snatches to under 1 minute each, allowing at least 2 minutes per round on the shuttle runs. 

Score: total shuttle runs

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

calorie row

alternating KB swings

box dips

alternating v-ups

rest

Tuesday 7.28

Name game: If you could only wear one type of shoe for the rest of your life what would it be? 

Warm up: 4 rounds, :20 per station, jumping jacks, pass throughs, jumping squats, plank shoulder taps

Strength: push press 5×5

WOD: AMREPs in 10 minutes

3, 6, 9 etc.

thrusters 95/65

1, 2, 3 etc.

wall walks

How to scale: Lighter bar (unbroken through 9-12); partial wall walks. 

Objective: We’re looking for 5 heavy sets of 5 on the push press, but it’s up to you whether you use the same weight across or build up to a 5 rep max. The workout is an ascending ladder of two more shoulder-intensive skills. You should be able to do unbroken thrusters for the first 3-4 rounds, keeping in mind that the best place to rest mid-set is with the bar overhead; take quick pauses between each wall walk to help pace yourself. 

Score: max push press & total reps

Math: 3 rounds (set of 9/3) – 24 reps; 4 rounds (12/4) – 40; 5 rounds (15/5) – 60; 6 rounds (18/6) – 84; 7 rounds (21/7) – 112; 8 rounds (24/8) – 144

Wednesday 7.29

Name game: If you could fill a swimming pool with anything, what would you fill it with?

Warm up: coach-led track/mobility 

WOD: “Michael”(ish) *32 minute cap (compare to 10/2/24)

3 rounds for time

800m run

50 barbell good mornings 45/35

50 sit-ups

How to scale: Lighter bar. In case of rain/injury 1000m row or ski, 2000m C2 bike, or 50/35 Echo bike.

Objective: Today’s workout is a hero WOD that has been modified slightly to work with the equipment available at the gym. Run hard because the other skills allow plenty of time to catch your breath while still staying unbroken or close to it.

Score: time to complete

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

shuttle runs

alternating gorilla row

landmine lunging thruster (switch side half way)

rest

Thursday 7.30

Name game: Do you prefer your coffee/tea hot or iced? 

Warm up: 6 minute EMOM

Odds: row

Evens: 3 inchworms, 4/4 active lizard, 5 scap push-ups

WOD: 6 consecutive tabatas; each is 8 rounds of :20 work/:10 rest

row

burpee

row

push-up

row

burpee

How to scale: box push-ups; straight-arm burpees.

Accessory: 6 x :45 offset carry (one arm farmers, one arm front rack; 3 sets each left up/right down and right up/left down)

Objective: The theme today is complementary push/pull movement patterns over the course of 6 consecutive tabatas. Today is a great day to crash and burn. Tabatas are sprints, but this one is 24 minutes long. Still, don’t worry too hard about pacing the early rounds; instead, go hard from the start and see how well you can hang on. 

Score: total reps

Friday 7.31

Name game: What’s your favorite two-part snack (chips & dip, crackers & cheese, apples & peanut butter, etc.)?

Warm up: coach-led barbell

Strength: Every 1:15 for 10 rounds

3 squat cleans 

WOD: For time *12 minute cap

50 double unders

35 toes to bar 

50 double unders

25 power cleans 135/95

50 double unders

15 bar muscle-ups

How to scale: 100 singles or 1 minute per set attempts/single-single-double; knees to elbows/chest/hips; lighter bar/from hang; attempts or challenging pull-up. 

Objective: After a break for a couple of benchmark barbell cycling workouts, we’re back to EMOMs, this time full lifts from the ground, starting with cleans. You have a little extra time in each interval, so take advantage to get heavy. Touch-and-go or quick singles are fine. The workout is a medium/short chipper with a little bit of everything. The time cap does not leave a lot of wiggle room, and the goal is to at minimum make it to the muscle-ups, so scale down on movements that would otherwise slow you down. 

Score: max clean & time to complete 

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

calorie bike

landmine curtsey squat (switch halfway)

burpee

single arm DB row with elbow on knee for support

Saturday 8.1

Name game: Are you more likely to splurge on experiences or on material goods? 

Warm up: coach-led funzies 

WOD: With a partner, 30 minute AMRAP alternating full rounds

8 box jumps 24/20

8 power snatches 95/65

8 calorie Echo bike

How to scale: Lower box/step-ups; lighter bar/from hang; calories in under 1 minute every time. 

Objective: It’s sprint/rest with a partner to end the week. Your box jumps should be quick, your snatches mostly touch-and-go, and your bike a quick sprint before you get to rest. Rounds should stay well under 2 minutes each for the duration. 

Score: rounds & reps

Sunday 8.2

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

Accessory: Superset for 3-5 rounds

12 DB flies

12 DB bicep curls

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

jump rope

goblet squat

alternating KB cleans

split carry (one hand overhead, one hand farmer, switch each round)

rest

HYROX WOD: For time with a partner *35 minute cap

1000m run

90 sit-ups

80 wall balls

700m ski erg

600m run

50m sled pull

40 calorie bike

30 burpee broad jumps  

200 split carry (one overhead, one in rack position)

100 run

*Run together; split other movements as desired.