Full Program June 22 to 28

Monday 6.22

Name game: Who would you want to see paired up in a celebrity boxing match? 

Warm up: 6 minute EMOM

Odds: bike

Evens: AMRAP 5 rope knee raises, 5 snatch grip RDLs

WOD: 5 rounds, working 3:00 on, 3:00 off, for max reps 

15/12 calorie Echo bike

3 rope climbs

Max reps power snatch 95/65

How to scale: Reduce the calories to be completed in roughly 1 minute. Do 1-2 full climbs, 3 partial climbs, or 15 strict knee raises; this should also be roughly 1 minute of work. Use a lighter bar and/or go from the hang. You should be able to cycle sets of 5+ reps when fresh. 

Objective: We’re starting the week with some “everything” intervals — cardio to get your heart rate up, some higher skill gymnastics work, and then a light barbell lift that comprises your score for the day. The goal is to get there with enough time for at least 30-45 seconds of solid snatching. 

Score: total snatches

Thrive WOD:

Tuesday 6.23

Name game: What dumb thing did you do as a kid that your parents/siblings still tease you for?

Warm up: coach-led jump rope &  barbell

Strength: 10 minute EMOM

3 hang squat cleans

WOD: 4 rounds for time *12 minute cap

75 double unders

12 hang squat cleans 95/65

How to scale: Spend up to 90 seconds per round on DU practice/single-single-double or sub 150 singles; reduce the barbell load to finish each round in no more than 3 sets. 

Objective: We’re moving from hang power to hang squat lifts in the same EMOM format that we’ve used in previous weeks. The goal remains to build in load as long as you’re moving well. Similar to yesterday, the WOD is about barbell cycling at a high heart rate. Pace yourself as needed on the double unders so that you don’t need long breaks before or during the cleans. 

Score: max hang clean & time to complete

Wednesday 6.24

Name game: If you could abolish any single human behavior, what would you choose?

Warm up: coach-led track/mobility

WOD: Every 10 minutes for 3 rounds, each for time 

1000m row

25 burpee box jump overs 24/20

*Stagger starts by 5 minutes to share rowers. 

How to scale: Reduce the row distance to finish in under 5 minutes. Straight-arm burpees/lower box/step-overs.

Objective: We’re going for 3 medium-length intervals today that require you to create your own rest. You should be rowing hard but leaving enough left in the tank that you can still hold a good pace on the burpee box jump overs. You should be getting a minimum of 2-3 minutes of rest between rounds; a strong rower with a good engine can get closer to 4.

Score: 3 times

Thrive WOD:

Thursday 6.25

Name game: What’s the last home appliance you had to have repaired/fixed? 

Warm up: 2 minutes cardio then rounds of 10 squats to hinge, 10 jumping squats, 10 barbell rack elbow rotations

Strength: front squat 5×3

WOD*: For time:

400m plate carry 45/25

Every time you set the plate down, do 15 air squats before continuing.

*Rainy day alternate WOD: 8 rounds for time:

50m plate carry (5x length of main gym)

10 air squats

How to scale: Use a lighter plate. 

Objective: We did sets of 5 front squats on May 18 and 31; today we’re doing sets of 3, so aim for heavier loads if possible. Next week we’ll tackle CFN’s traditional July 4 workout “1775”; today’s WOD is a preview and warmup for that. Experiment with comfortable techniques for holding your plate. 

Score: max squat & time to complete 

Friday 6.26

Name game: What’s a food you can’t keep in the house because you’d eat way too much of it if you did? 

Warm up: For 5 minutes, rounds of 5 inchworms + 10 scap push-ups, 10 band pull-aparts, 10 kip swings 

Strength: bench press 4×8

WOD: For time *11 minute cap

40 Russian kettlebell swings 32/24

20 parallette shoot throughs 

30 toes to bar

20 parallette shoot throughs 

40 kettlebell swings

How to scale: Lighter kettlebell; shoot throughs on boxes or benches; knees to elbow/chest/hips.

Objective: We’ve gone from sets of 10 to sets of 8 on pressing skills, so aim for heavier bench sets today than you did on June 1. The workout is a quick out-and-back chipper that mixes hinging and core work. Plan your sets carefully to avoid reaching a point of core or grip failure. You’ve got just over 2 minutes per skill to beat the cap.

Score: max bench & time to complete 

Thrive WOD:

Saturday 6.27

Name game: What’s the first book you remember reading to yourself as a little kid? 

Warm up: coach-led funzies

WOD: With a partner, 30 minute AMRAP 

Partner A: 400m run

Partner B: AMRAP of “Mary”

5 handstand push-ups

10 alternating pistol squats

15 pull-ups

*Partner A picks up where B left off when they return from the run

How to scale: Sub 25/18 bike (30/24 C2) in case of rain/injury. Use an ab mat or sub pike push-ups or z-press. Modify pistols or do skater/curtsy squats. Sub jumping pull-ups or ring rows.

Objective: Today’s workout is a partner twist on the benchmark “Mary” with some running added to the mix and some time added to what is typically a 20-minute AMRAP. In this format, each partner should be doing roughly 15 minutes each of running and “Mary.” There’s no built-in rest, so pace wisely. See if you can complete at least 1 round each time your partner is running. 

Score: rounds & reps

Sunday 6.28

Warm up: 5 minutes cardio + coach’s choice

Strength: deadlift 5-5-3-3-1-1-1

The goal for today is a 1 RM deadlift. The rep scheme above is a suggestion, not a requirement. 

Accessory: 3-5 sets of 5 banded broad jumps

Do these with a band looped onto the rig or with a partner holding the band.

Thrive WOD:

HYROX WOD: For time; alternate single-arm movements as desired

500m run 

40 KB swing (advanced, add a side step)

30 walking lunges

500m run 

40 shoot-throughs

30 walking lunges

500m run 

40/side single-arm push press

30 walking lunges

500m run 

40/side single-arm bent over row with one hand on support

30 walking lunges