Full Program July 6 to 12

Monday 7.6

Name game: What team(s) are you supporting in the world cup?

Warm up: 2 minutes bike/row then rounds of 5 inchworms w/ push-up, 10 90/90 hip rotations, 10/side single leg glute bridge

Strength: sumo deadlift

15-20 minutes to build to a heavy set of 5

WOD: For time *10 minute cap

15-12-9-6-3

sumo deadlift high pull 95/65

bar-facing burpee

How to scale: Lighter SDLHP or conventional deadlift at light to moderate load; straight-arm/step-over burpees. 

Objective: Congrats to all who PRd their deadlift in strength class two weeks ago! Today, we’re changing things up with a more quad and glute-dominant variant. There’s no set rep scheme for today, but aim for no more than 8-10 total sets including warmups. The workout is a quick, hinge-dominant couplet. You should be able to get through with minimal breaks. 

Score: max sumo DL & time to complete

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

alternating goblet Cossack squat

ring rows/strict pull-ups

shuttle runs

single arm DB push press

rest 

Tuesday 7.7

Name game: What’s your big box store of choice?

Warm up: 4 rounds, :25 on, :05 off, jump rope, step-ups, kip swings 

WOD: 3 5-minute AMRAPs; rest 2 minutes between and pick up where you left off

30 double unders

15 v-ups

12 box jumps 30/24

9 chest-to-bar pull-ups

How to scale: :30 per round DU attempts/practice or 60 singles; tuck-ups or sit-ups; lower box/step-ups; regular pull-ups/jumping C2B or pull-ups/hard ring rows. 

Objective: Today’s AMRAP repeats feature advanced versions of basic skills — fancy sit-ups, higher box jumps, more pull-up range of motion — so even if you’re scaling you should be making things a little more challenging. Aim for at least 2 full rounds in each interval. 

Score: rounds & reps

Wednesday 7.8

Name game: What’s your favorite stretch/yoga pose?

Warm up: coach-led track/mobility 

WOD: 6 rounds, 3 minutes on, 3 minutes off, for max reps

500m row

Rounds 1, 3, 5: max reps KB goblet lunge 24/16

Rounds 2, 4, 6: max reps wall balls 20/14

How to scale: Reduce row distance to take under 2:30. Use a lighter med ball/lower target and a lighter kettlebell. 

Objective: We’re doing intervals today. Each starts with a 500m row buy-in and ends with more work for your legs, alternating between a squat and a lunge. You should have a minimum of 30 seconds to accumulate reps each round but ideally more like 1 minute. With equal rest, your rows should not slow down significantly from start to finish. 

Score: total reps

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

trap bar deadlift

jump rope

alternating DB snatch

burpee to plate

hanging knee raises/T2B

rest 

Thursday 7.9

Name game: Would you rather only be able to speak in riddles or have to sing every sentence?

Warm up: 400m run then coach-led rope climb review 

WOD: For time *30 minute cap

600m run

8 rope climbs

600m run

6 rope climbs

600m run

4 rope climbs

600m run

2 rope climbs

600m run

How to scale: Reduce the run distance to finish in under 3:45 (10 minute mile pace or faster). In case of rain/injury, sub 36/28 calorie bike. 4-3-2-1 rope climbs, partial climbs, or 40-30-20-10 strict knee raises. 

Objective: Today is a longer, higher volume workout with 20 rope climbs and 3k of running. Pace yourself on the bigger sets of rope climbs at the start, then get faster as the sets get smaller. Try to keep the same moderate-to-challenging pace on all 5 runs. 

Score: time to complete

Friday 7.10

Name game: If you operated a food truck and had to do the cooking what would you sell? 

Warmup: 6 minute EMOM 

Odds: bike

Evens: AMRAP 5 band pass throughs, 5 band strict press, 5 divebomber push-ups

Strength: strict press 4×8

WOD: 8 rounds for max reps

:30 max calorie Echo bike

:30 rest

:30 max handstand push-ups (Rx+ strict and/or deficit)

:30 rest

How to scale: 1-2 ab-mats, negatives to ab mat, z-press, or pike push-ups. 

Objective: We’re continuing with our larger sets of pressing skills, looking for heavier loads today than you used for the sets of 10 on June 11. The workout is sprinty intervals. Everyone should push hard on the bike, but it’s your choice if you go for a ton of HSPU reps or fewer reps using a more challenging scaling. 

Score: max strict press & total reps

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

split squat (advanced, Bulgarian split squat)

ski erg

single arm landmine row

reverse bear crawl 

Saturday 7.11

Name game: How did you celebrate your high school graduation?

Warm up: coach-led funzies

WOD: With a partner, 30 minute AMRAP 

25 hang power cleans 115/75

25 toes to bar

25 hang power snatches 115/75

25 shuttle runs 25’/25’

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

How to scale: Lighter bar — you should be able to do sets of 5+; knees to elbows/chest/hips. 

Objective: Our weekly partner WOD has a lot of hinging and a lot of grip. Stick with small sets on the barbell and toes to bar, then use the shuttle runs to give your forearms a break. Aim for a total of at least 3 full rounds. 

Score: rounds & reps

Sunday 7.12

Strength: back squat 5-5-3-3-1-1-1

Similar to the deadlift two weeks ago, the goal today is a 1 rep max. Use whatever rep scheme best enables you to get there. 

Accessory: 3-5 rounds

8-12/side Bulgarian split squat 

8-12/side single arm DB bent over row

HYROX WOD: With a partner, 4 minutes per station, 1 minute transition, alternate whenever desired.

Station 1:

500m run

max alternating weighted lunges

Station 2

50m sled push

max ski erg calories

Station 3

500m row

max wall balls

Station 4

30/24 calorie Echo bike

max alternating DB hang snatches

Station 5

100m farmer carry

max burpee broad jumps

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

alternating KB clean

box dips

bike

farmer carry

rest