Full Program June 29 to July 5

Monday 6.29

Name game: What trips do you have planned for this summer? 

Warmup: for 4 minutes, rounds of 10 pass throughs, 10 kip swings, 5 inchworms

WOD: For time with a partner, alternating full rounds *30 minute cap

10 rounds of:

10 dumbbell hang power cleans 50/35

10 lateral burpees over DB

Then, 10 rounds of:

10 dumbbell shoulder to overhead 50/35

10 toes to bar

How to scale: Lighter DBs; straight-arm/step-over burpees; knees to elbow/chest/hips. 

Objective: Our Saturday partner WOD is being replaced by “1775” this week so we’re pairing up on a Monday. This one creates a sprint-rest stimulus with two sets of couplets that you and your partner will each do 5 rounds of. You should be able to do most of these skills unbroken throughout; grip, not load or skill, should be the no. 1 limiting factor. 

Score: time to complete 

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

box jumps

landmine reverse lunge

jump rope jumps

DB clean and press

bike

rest

Tuesday 6.30

Name game: What’s your ideal pillow arrangement for sleeping?

Warmup: 400m run then rounds of 5 monster walks, 10 glute bridges, 10 jumping squats 

Strength: back squat 5×3

WOD: For time *12 minute cap

run 800m

rest 2 minutes

run 800m

How to scale: In case of rain/injury sub 1000/800m rows or skis, 2000/1600 C2 bike, or 50/35 calorie Echo bikes. 

Objective: Aim to build on your back squat loads from 6/5 and 6/14, which were also sets of 3. The workout is two running intervals that are slightly too long to be an all-out sprint but should be solid, hard efforts. A 10 minute per mile pace or faster is required to beat the cap.

Score: max squat & time to complete

Wednesday 7.1

Name game: What’s the last thing you paid for in actual cash?

Warmup: coach-led track

WOD: Five 5-minute intervals for total reps; rest 1 minute between 

1: ski calories

2. box jumps 24/20

3. row calories

4. sit-ups

5. bike calories

*Start at any station.

How to scale: Lower box/step-ups. 

Objective: It’s a whole lot of cardio today, with a minor “break” for some sit-ups to remind you just how big of a role your core plays on the other movements. Aim for a consistent effort across skills rather than pushing some and easing off on others.

Score: total reps

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

landmine rotational clean and press

ski erg

box dips

burpees to a plate

ring rows/strict pull-ups

rest

Thursday 7.2

Name game: Where’s your favorite place to go out for ice cream?

Warmup: coach-led barbell 

Strength: 10 minute EMOM

3 hang squat snatches (or 3 hang power snatch + overhead squat)

WOD: 9 minute AMRAP 

10 hang squat snatches 75/55

10 back rack lunges 75/55

How to scale: Lighter bar; hang power snatches with or without an overhead squat. 

Objective: Similarly to last Tuesday’s clean-focused day, we’re doing hang squat snatches in the same EMOM format followed by a quick leg burner of a workout featuring a lighter snatch. This one’s an AMRAP with a goal of at least 3-5 rounds. Try to get through the snatches in no more than 2-3 sets and keep the lunges unbroken. No dropping bars from overhead!

Score: max snatch and rounds & reps

Friday 7.3

Name game: What are you doing for July 4?

Warmup: for 5 minutes rounds of 20 single or double unders, 5 inchworms, 5 scap pull-ups, 5/side band external rotations 

Skill/Strength: 12 minute EMOM

Odds: max reps strict muscle-ups/strict C2B/strict pull-ups (scale with bands/jumping/ring rows)

Evens: :30 active hang

WOD: Every 5 minutes for 3 rounds

150 double unders

Max reps burpee pull-ups

How to scale: DU attempts/practice or single unders, capped at 3 minutes per round. Straight-arm burpees/lower bar or ring rows.

Objective: Strict gymnastics is in focus today, with some time to practice and accumulate volume of strict pulling skills. Note that you don’t have to commit to doing the same movement every minute; for example you could spend a few minutes on MU attempts then switch to strict pull-ups. The workout will be a lung and shoulder burner. Note that there is no built-in rest, so while each round is a race to the burpee pull-ups, some pacing is required.

Score: total burpee pull-ups

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

curtsy squat (advanced, add weight in goblet position)

SL landmine sumo deadlift 

SA push press (adv. split jerk)

SA bent over row with one elbow on knee

Saturday 7.4

Name game: At the pool do you jump right in or slowly inch your way down the steps? 

Warmup: coach-led

WOD: “1775”

60 minute AMRAP

17 power cleans 135/95

75 air squats 

200m barbell carry 45/35

200m run

200m plate carry 45/25

200m run

200m plate carry 45/25

How to scale: lighter barbell; hang cleans. Reduce the duration if necessary. 

Objective: It’s our traditional July 4 WOD, and it promises to be a long, hot slog. Make sure you hydrate before and during the workout, bring sun protection, and pace yourself — do singles on the cleans, use quick breaks on the air squats to shake out your legs and start disassembling your bar, and stick to jogging or walking for most of the carries. Most athletes should expect to finish 3-5 rounds.

Score: rounds & reps

Sunday 7.5

Warm up: 5 minutes cardio + coach’s choice

Strength: Every 1:30 for 21 minutes

Odds: 3 strict press

Evens: 8-10 DB bench press

Accessory: 100 push press (Rx 45/35; Rx+ 65/45)

Every break: 10 push-ups

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

wall balls

alternating DB hang snatch

reverse bear crawl

rest

HYROX WOD: For time *32 minute cap

800m run

75 wall balls

800m run

50m prowler pull (down, back, down, back)

800m run

25/30cal bike

800m run

60 SL landmine deadlift