Monday 7.29
Name game: What was your favorite item of clothing as a kid?

Warm up: For 4 minutes, rounds of 12 jumping jacks, 9 rocking tables, 6 knee raises, 3 burpees

Strength/skill: superset of:
bench press 8-8-6-6-4-4
rope climb 3-3-3-3-3-3
*Aim to increase in bench load each set
**Rest 2-3 minutes between rounds
ds
“Rope climbs are too hard”: Do 3 partial climbs or 6 reps of ground to stand + hanging knee raise on rope.

“Rope climbs are too easy”: Do 1 or more legless climbs each set.

WOD: fast death by burpees *7 minute cap/4 minute minimum
*Complete 1 burpee in the first 30 seconds, 2 in the second :30, 3 in the third :30, etc., until you fail to complete the assigned reps within the time.  If you fail before round 8, keep going at a fixed rep count (e.g. 1-2-3-4-5-5-5-5) to complete a minimum of 8 rounds (4 minutes).

How to scale: Do straight-arm burpees.

Objective: A few weeks ago we did Strict Lynne, and today we’re revisiting the push and pull combination with strength work pairing bench press and rope climbs. Approach this in a similar fashion, moving directly from each set of bench press to the rope climbs, then resting 2-3 minutes before adding some weight to the bench and going again. The workout is a quick death-by sprint. Try to stay alive for as long as you can.

Score: bench press loads & total burpees
*if you follow the prescribed rep scheme for the bench press, record your score as Rx in SugarWOD regardless of how/if you modify the rope climbs

Burpee math: finished round of…
6 = 21; 7 = 28; 8 = 36; 9 = 45; 10 = 55; 11 = 66; 12 = 78; 13 = 91; 14 = 105

Tuesday 7.30
Name game: If you could choose a career all over again, what would you do?

Warm up: 2 minute bike/row then rounds of 10 med ball thrusters, 10 lunges with a twist, 5/5 active lizard stretch

Strength: thruster 5×4
*start and end your working sets at heavier loads than you used for the 5×5 last Friday.

WOD: 10 minute AMRAP
20 wall balls 20/14
20 alternating pistol squats

How to scale: Pick options that you could do unbroken for at least 1 round.

Wall balls: Use a lighter ball and/or go to a lower target

Pistols: Go to a box or do skater squats.

Objective: Our thruster work continues. Aim to start and end your 5×4 at heavier loads than you did your 5×5 last week. There’s no respite from the squatting on the WOD, where your goal should be to complete a minimum of 3 full rounds.

Score: thruster loads and rounds & reps

Wednesday 7.31
Name game: What’s a current trend you think is stupid?

Warm up: 400m run then rounds of 20 single/double unders, 10 down dog with alternating toe touch, 10 light Russian KBS

WOD: For time *35 minute cap
1.5 mile run
Then,
50-40-30-20-10
American kettlebell swings 24/16
double unders
sit-ups
*in case of rain, sub 150/115 Echo bike or 6000/5400m C2 bike. If no bikes are available, sub 3000/2700m row.

How to scale: Adjust so that you can beat the cap.

Run: Reduce the distance of the run to take less than 15 minutes.

Kettlebell swings: Use a lighter kettlebell and/or do Russian swings. You should be able to do sets of at least 15-20 reps at a time at your chosen weight.

Double unders: Make attempts or aim for 30-24-18-12-6 single-single-doubles.

Objective: It’s a long one today, with two twists on the benchmark “Annie”: first, adding a cardio buy-in, and second, adding equal reps of a kettlebell swing. While you’ll be going straight through both halves of the workout with no break, there will be two separate scores: the time it takes to complete the buy-in and the time it takes to complete the triplet of kettlebell swings, double unders, and sit-ups. Run hard, then try to stay as unbroken as possible on all three skills.

Score: time to complete the buy-in & time to complete the triplet

Thursday 8.1
Name game: If you could eliminate one food so no one could eat it ever again, what would you destroy?

Warm up: coach-led barbell

Strength: 10 minute EMOM: 1 3-position squat snatch (high hang, hang, floor)

WOD: 3 rounds for time *15 minute cap
50 air squats
7 bar muscle-ups
10 hang power snatches 135/95

How to scale: Find a balance between challenging yourself and getting hung up on the more difficult skills.

Air squats: If the total volume of 150 squats is too much for today, reduce the reps to 30-40 each round.

Bar muscle-ups: Do 7 of a challenging pull-up plus 7 of a challenging dip.

Hang power snatches: Pick a challenging weight that you can still get through in 2-3 sets each round.

Objective: The strength work today is analogous to our clean work from last week, working the squat snatch from different starting positions. Build in weight throughout the EMOM provided you’re moving well. The workout is a snatch-based variation of the “Nasty Girls” benchmark. One or both of the muscle-ups and hang snatches will be the sticking point for most people: challenge yourself, but be prepared to scale down or move on rather than getting stuck missing reps.

Score: max snatch complex & time to complete

Friday 8.2
Name game: What’s the story behind your name?

Warm up: for 5 minutes, rounds of :40 row, 10 kip swings, 10 box step-ups

WOD: Three rounds, 8 minutes each, for max reps; rest 4 minutes between rounds
Round 1:
90/75 calorie row
Max reps burpee box jump overs 24/20
Round 2:
70 toes to bar
Max calorie row
Round 3:
50 burpee box jump-overs 24/20
Max reps toes to bar
*start with any couplet in order to share rowers

How to scale: Modify to finish the buy-in for each round in 6 minutes or less.

Row: Reduce the target calories or cap yourself at 6 minutes.

Toes to bar: Reduce the reps to 50-60 or do knees to elbow, knees to chest, or knee raises.

Burpee box jump overs: Do a straight-arm burpee and jump over a lower box. Only sub step-overs in case of injury. Reduce the reps to 35-40 if needed.

Objective: We have three longer intervals today with a 2:1 work:rest ratio. The buy-ins are going to take the bulk of your time, so make sure you’re pushing the pace on those in order to get to the parts that count. Once you get there, keep on moving and accumulating reps until time is up.

Score: total reps

Carlos Wod will be “The Seven”

Saturday 8.3
Name game: What was the last app you downloaded to your phone?

Warm up: 6 minute EMOM
Odds: bike (slow, medium, fast)
Evens: AMRAP 6 stiff-leg deadlifts, 6 front squats, 6 push presses (empty bar or pvc)

WOD: In teams of 3, 30 minute AMRAP
Partner A: 20/15 calorie Echo bike
Partner B: 1 round of DT 135/95
(round of DT = 12 deadlifts, 9 hang power cleans, 6 push jerks)
Partner C: rest
*Rotate when A and B are both done
**Team of 2: rotate with a ghost partner or Rx+ skip the rest

How to scale: Reduce the calories and/or the weight on DT so that neither takes longer than 90 seconds.

Objective: There are two reasons to push yourself today: to get a good workout, as always, but also to ensure that your team keeps moving through this devious mix of cardio and barbell cycling. Unlike many partner workouts, both working partners serve as “pacers,” and the team won’t move on until both are done. Teams should aim to finish at least 15-20 rounds, doing their best to keep both the bike and each round of DT under 90 seconds for as much of the workout as possible.

Score: rounds & reps
*1 round = 47/42 reps = 1 set of bike and DT; once partner A has been through all 3 stations, a team will have finished 3 rounds

Sunday 8.4
Strength: back squat
1×3 @ 60% of 1RM
1×3 @ 70% of 1RM
1×4 @ 80% of 1RM
1×3 @ 90% of 1RM
2×5 @ 85% of 1RM