Monday 8.11
Name game: What’s your favorite YouTube channel?

Warm up: for 5 minutes, rounds of 100m run, 8 band pass throughs, 8 band pull-aparts, 8 band whippets

WOD: 2x 12 minute AMREP; rest 3 minutes between
AMREP 1:
Max reps DB bench press 50/35 (unbroken)
200m run after each break
AMREP 2:
Max reps ring rows (unbroken)
200m run after each break
*complete in either order to share benches and rings

How to scale: Use lighter DBs such that you can complete at least 10 reps at a time.

Accessory: 400m farmers carry as heavy as possible

Objective: We’re doing two mini-WODs in the style of the benchmark “Nicole,” one testing horizontal pulling endurance, the other horizontal pressing endurance. For each, the runs give your arms a break, but slowing down too much there will end up costing you in terms of rounds completed.

Score: total reps (bench + rows)

Tuesday 8.12
Name game: Do you sleep on your side, back, or stomach?

Warm up: coach-led barbell

Strength: Every 1:30 x 8: 3 squat snatches

WOD: For time, partitioned as desired *10 minute cap
10 rope climbs
50 overhead squats 95/65

How to scale: Reduce the OHS load to one you can do for sets of 10+ reps. If needed, sub front squats. Do partial rope climbs or sub a total of 50 strict knee raises.

Objective: Today’s snatches, like last week’s cleans, are the final layer of complexity in the barbell cycling work we’ve been doing. Try to build in weight while sticking to touch-and-go reps as long as you can. The workout is a choose-your-own-adventure couplet. Don’t waste time staring at equipment — change movements when you start to fatigue.

Score: max snatch load & time to complete

Wednesday 8.13
Name game: What was your favorite sport to play as a kid?

Warm up: For 5 minutes, rounds of 150m row, 20 single/double unders, 5 inchworms

WOD: Every 10 minutes for 3 rounds, each for time (stagger if needed to share rowers). 8 minute cap for each round.
500m row
75 double unders
25 burpee box jumps 24/20

How to scale: Spend no more than 90 seconds per set accumulating DUs/attempts/or single-single-doubles; or sub 150 single unders. Do straight-arm burpees and/or jump to a lower box.

Objective: We have three medium-duration and largely cardio-based intervals for a midweek break from barbell work. These are meant to be intervals, not 30 straight minutes of work, so make sure you’re scaling to ensure you get at least 2-3 minutes rest between rounds.

Score: 3 times

Thursday 8.14
Name game: What color is your house/apartment building?

Warm up: 2 minute run/bike/row, then 3 rounds of 10 squats (to hinge, air, jumping), 5 monster walks

Strength: 4 sets of 2 front squats + 4 back squats
*Same load for all four sets; no rest between front and back squats other than to reposition the bar. Rest 2 minutes between sets.

WOD: run, bike, or row for 15-20 minutes

Objective: The end of this cycle is in sight! Aim for a heavier load today than you used on 7/28 and then enjoy a nice dose of Zone 2 cardio.

Score: squat load

Friday 8.15
Name game: Would you rather be magical but live on earth or live in a magical land but be normal?

Warm up: coach-led barbell & MU review

WOD: For time *30 minute cap
10-9-8-7-6-5-4-3-2-1
muscle-ups
clean & jerks 155/105
Rx+ option “Lyla”: ring MU & bodyweight C&J

How to scale: Reduce the C&J weight to one you can manage for relatively quick singles. Do MU attempts or sub equal reps of the most challenging pull-up and most challenging dip variation you can do. Do double reps if needed to avoid quick, unbroken sets.

Accessory: 3-5 rounds for quality
10 DB bicep curls
10 DB lateral raises

Objective: We’re doing a modified version of the benchmark Lyla today — with an option to do the benchmark as written if you’re up for an extra challenge. This is meant to be a longer effort, so make modifications that will force you to do sets no bigger than 2-3 reps at a time. If you still finish on the quicker side, there’s accessory work waiting for you.

Score: time to complete or reps at cap (total 110)

Saturday 8.16
Name game: What are you reading currently?

Warm up: coach-led funzies

WOD: With a partner, 30 minute AMRAP
12/9 calorie Echo bike
10 toes to bar
12/9 calorie Echo bike
8 pogo burpees over DB
12/9 calorie Echo bike
6 dumbbell box step-overs 50/35 20”
*Alternate couplets with your partner

How to scale: Modify to finish each couplet in 1:30 or less.

Bike: Reduce the bike calories to take under 1 minute.

Toes to bar: Modify to knees to elbow, chest, or hips in order to finish 10 reps in 2 sets or fewer.

Pogo burpees: Do straight-arm burpees and/or step over the DB.

Step-overs: Use lighter dumbbells and/or a lower box; these should be unbroken.

Objective: This week’s partner WOD is sprint-rest style, as you’ll be alternating couplets all starting with a bike sprint. The goal is for couplets to be completed in 90 seconds or less, equating to a total score of 7+ rounds.

Score: rounds & reps

Sunday 8.17
Strength: 16 minute EMOM
Odds: 5 push press
Evens: farmers carry