Full Program June 15 to 21

Monday 6.15

Name game: The last time you got pulled over, what had you allegedly done wrong?

Warm up: rowling (jump rope penalty 5 singles or doubles per meter), then kipping practice & PU/MU/dip review

WOD: 24 minute EMOM

Minute 1: 20/15 calorie row

Minute 2: 50 double unders

Minute 3: max reps muscle-ups

How to scale: Reduce the calories/DU reps or sub 100 singles. Do jumping muscle-ups/attempts or alternate rounds of a challenging strict pull-up and a challenging strict dip (score = total reps/2).

Objective: Some movements let you keep slogging through even when fatigue sets in; others tend to fall apart as you get tired. Today’s WOD focuses on two in that latter category: following a row requiring a quick pace to finish in under 1 minute, you have fixed reps of double unders followed by max reps of muscle-ups or a challenging modification. Focus on solid technique to help you keep up the pace even as fatigue builds. 

Score: total muscle-ups

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

squat-jump to a plate

KB curl

prowler push (use small sleds)

Z-press

rest

Tuesday 6.16

Name game: What’s your water mix-in (ice, protein, electrolytes, flavor, whiskey …) of choice?

Warm up: 4 rounds, :20 per station, jumping jacks, band pull-aparts, band pass throughs, band strict press. 

Strength: push press 4×10

WOD: 10 minute AMRAP

10 DB floor press 

10 DB thrusters

*DB load is athlete’s choice; ideally the same for both skills

Objective: It’s our final week working through sets of 10 on pressing skills, finishing with the push press. Build or use the same load across, as you prefer. We’ll be moving on to sets of 8 next. The workout is choose-your-own-adventure as far as loading is concerned. Stay light to get your heart rate up; go heavier for more of a strength stimulus. 

Score: max push press and rounds & reps

Wednesday 6.17

Name game: What’s the most fun you’ve ever had on a boat? 

Warm up: 6 minute EMOM

Odds: bike

Evens: AMRAP 10 rolling v-sits, 10 cat-cows

WOD: Every 3 minutes for 30 minutes

Odds: 50 sit-ups

Evens: 30/24 calorie Echo bike (36/30 C2)

How to scale: Reduce the calories and/or sit-up reps to have at least :30 rest between intervals. 

Objective: Today’s focus is five hard intervals on the bike, but rather than rest you’ll be doing a hefty dose of sit-ups between rounds. There still should be some recovery time for you — ensure you’re scaling to finish the bike and sit-ups in under 2:30 each time. 

Score: fastest/slowest bike times (5 times in SugarWOD)

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

landmine luster (lunge into a thruster)

jump rope

incline bench chest-supported DB rows

calorie bike

trap bar deadlift

rest

Thursday 6.18

Name game: What were you listening to in the car on your way here?

Warm up: 400m run then coach-led barbell

WOD: “Viola”

20 minute AMRAP

400m run

11 power snatches 95/65

17 pull-ups

13 power cleans 95/65

How to scale: Use a lighter barbell or go from the hang. You should be able to cycle these reps quickly. Sub ring rows or jumping pull-ups.

Objective: Let’s tackle a hero WOD today. The movements are not overly advanced or complicated, so big sets are in order, but watch out for your grip! 3+ rounds is the average score. 

Score: rounds & reps

Friday 6.19

Name game: How old were you when you started regularly using the internet? 

Warm up: 2 minutes cardio then rounds of 10 step-ups, 10 glute bridges, 10 good mornings

Strength: deadlift 5×3

WOD: 4 rounds for time *10 minute cap

15 box jumps 24/20

15 toes to bar

How to scale: Lower box/step-ups and knees to elbows/chest/hips. 

Objective: If you can, build on your deadlift loads from 5/24 and 5/4, which were also sets of 3. It’s up to you if you build or use the same load across. The workout is a quick couplet of two other hinging movements. Use efficient technique on both to minimize fatigue. 

Score: max deadlift & time to complete

Thrive WOD: 3 rounds, 90 seconds work, 15 seconds rest, for max reps

Bulgarian RDL

landmine split jerk (beginners, stay in split position)

offset carry (rack position and farmer carry position)

calorie row

Saturday 6.20

Name game: What’s the hardest physical competition you’ve ever done? 

Warm up: coach-led track

WOD: With a partner (or 2!), “World’s Toughest Mile”

For time *40 minute cap

400m burpee broad jump

400m walking lunge

400m bear crawl

400m run

*One partner works while the other(s) rests on the first three skills. Run together. 

How to scale: Reduce the distance or set a 10-12 minute cap for each skill except the run. 

Objective: This workout is typically a solo challenge that elite athletes finish in under 30 minutes while mere mortals take closer to an hour. With a partner or as a team of 3, though, you should be able to maintain a quicker pace given the advantage of having some built-in rest. The recommended strategy is to alternate 10-20m (1-2 long lengths of either side of the gym) segments with your partner(s) to keep from slowing down. 

Score: time to complete

Sunday 6.21

Warm up: 5 minutes cardio + coach’s choice

Strength: Every 1:30 for 21 minutes

Odds: 3 bench press

Evens: 5 barbell bent over rows

Accessory: Accumulate 3 minutes hanging from a pull-up bar and 3 minutes of double KB front rack hold. Partition the work as desired. 

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

double KB swing (KBs along the side)

ski erg

double DB front squat

burpees

ring rows/strict pull-ups

shoot throughs