Monday 8.14
Name game: What’s the last state you visited outside New Jersey?

Warm up: 2 minute bike row then 3 rounds of 10 air squats, 10 down dog with toe touch, 5-5-5-5 monster walks

Strength: pause back squat 5×5 (3 second pause in bottom)

WOD: 9 minute AMRAP
15 Russian kettlebell swings 24/16
12 goblet squats 24/16
9 C2B pull-ups

How to scale: Pick options you can do unbroken for all 3 of these movements.

Kettlebell swings & goblet squats: Use a lighter kettlebell.

Chest to bar: Do regular pull-ups or ring rows, or practice the chest-to-bar range of motion by doing banded or jumping C2B.

Objective: We’re starting on a new cycle of heavy paused squats, so those are the focus today. Find a heavy set of 5 then try to use that for all 5 sets. The workout is quick and grip-intensive. Do your best to hang on to the kettlebell and the pull-up bar.

Score: pause squat weight and rounds & reps

Tuesday 8.15
Name game: Where’s the last place you bought new clothes from?

Warm up: coach-led barbell

Strength: 10 minute EMOM
1 3-position power clean (high hang, hang, floor; build as you go)

WOD: For time *15 minute cap
30 burpees over bar (lateral)
30 power cleans 135/95*
Rest 2 minutes, then
30 burpees over bar (lateral)
30 power cleans 95/65*
*Every break on cleans: 3 burpees over bar

How to scale: Adjust the reps and weights so you can beat the cap, averaging 6:30 or less per section.

Burpees: Do straight-arm burpees and step over the barbell, or stay in place. If needed, reduce the reps on the buy-in to 20-25 and the penalty to 2 per break.

Power cleans: For the first round, the weight should be one you can do for at least 8-10 reps at a time. For the second round, you should be capable of 15-20 unbroken reps. If needed, perform the cleans from the hang.

Objective: This continues our barbell cycling work, today focused on the power clean in the same way we worked on the power snatch last week. The workout is another test of cycling stamina. Especially on the heavier barbell, take a planned break before you approach failure to avoid having to do multiple very small sets toward the end. 

Score: max 3-position clean & time to complete

Wednesday 8.16
Name game: How much would you pay – or have to be paid – to go to a Taylor Swift concert?

Warm up: 2 minutes each bike and row, then coach-led movement review

WOD: 4 rounds, 5 minutes each, for max calories
20 box jumps 24/20
20 toes to bar
20 alternating dumbbell snatches 50/35
Max calorie bike (odd rounds) / row (even rounds)
*rest 3 minutes between rounds

How to scale: reduce the reps to 12-15 of each movement, and/or decrease the difficulty, so that you’re getting at least 1-2 minutes to accumulate calories every round.

Box jumps: Jump to a lower box or do step-ups. You should be able to do these unbroken.

Toes to bar: Get your knees as high above your hips as you can — knees to elbow, knees to chest, or hanging knee raises. If needed, plant your feet back on the ground between reps to assist with the kip. If hanging isn’t happening, sub v-ups or tuck-ups.

Dumbbell snatches: Use a lighter dumbbell. You should be able to do these unbroken.

Objective: Try to move efficiently through the buy-in so that you have at least 1-2 minutes on the bike or row each round. Use the built-in rest to shake your legs out, get your breathing under control, and try to keep moving. See if you can hang on for consistent calorie counts from start to finish.

Score: total calories

Thursday 8.17
Name game: If you could add one room or feature to your house, what would it be?

Warm up: for 4 minutes complete rounds of 20 jumping jacks, 10 scapular pull-ups, 10 scapular push-ups, 10 air squats

WOD: “Angie” *25 minute cap
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 air squats

How to scale: For intermediate athletes, modify the push-ups and pull-ups as needed, and partition the workout into 4 rounds of 25 reps each. For beginner athletes, reduce the reps to 50-75 of each movement and partition as needed, or make it an AMRAP of 10-15 reps of each movement for 20-25 minutes.

Pull-ups: This is a concentrated, high volume of pull-ups. Don’t go for 100 straight kipping pull-ups today unless you have the strength to do at least 8-10 strict pull-ups in a row. If you have a few strict pull-ups, mix kipping with banded pull-ups and/or ring rows. Otherwise, do banded pull-ups, provided you can consistently hit the full range of motion, or ring rows.

Push-ups: Use a box, and have a plan for moving to a higher box if needed. The higher your hands, the easier the movement becomes.

Accessory (optional): 3-5 sets of 60m heavy farmers carry

Objective: Today we’re testing a benchmark bodyweight workout. To do it as written, you can’t partition the work, which means big sets of gymnastics skills with no built-in recovery when muscle fatigue sets in. For the pull-ups and push-ups, stick to small sets with short breaks to avoid reaching failure. Pick up the pace when you get to the sit-ups and squats and try to do those unbroken. Good times for this are in the 14-17 minute range. See 9/27/21 for past results.

Score: time to complete

Friday 8.18
Name game: Would you rather have feet for hands or hands for feet?

Warm up: for 4 minutes complete rounds of 20 single/double unders, 10 banded pass throughs, 10 banded strict press

Strength: strict press 3×5

WOD: 12 minute AMRAP
50 double unders
20m handstand walk
50 double unders
10/10 single arm DB push press 50/35

How to scale: Find a balance between getting a good shoulder workout and getting hung up on one skill due to fatigue/muscle failure.

Double unders: Spend no more than 1 minute per set on these, doing reduced reps, attempts, or single-single-double. Sub 10/7 calories on the bike if needed.

Handstand walk: If you’re working on this skill, go for a shorter distance, limiting yourself to 1 minute per round, or practice walks on a box by getting into a pike push-up position and walking your hands around the box. Otherwise, sub 40m bear crawl.

DB push press: Reduce the weight. You should be able to get all 10 reps in a row on each side, at least to start.

Objective: It’s shoulder day! Base your approach to the strict press on your week so far: If you’re feeling fresh and want to work toward a 5 rep max, go for it. If you’re tired and sore, pick a moderate weight for your three working sets and focus on good technique — bracing your core, getting your head through quickly, and locking out solidly overhead. The workout is a mix of skill and strength. Scale so that you’re challenging yourself but also moving consistently for the full 12 minutes.

Score: strict press weights and rounds & reps

Saturday 8.19
Name game: What time did you go to bed last night?

Warm up: coach-led funzies

WOD: With a partner, 30 minute AMRAP
400m run
30 power snatches 115/75
400m run
10 rope climbs
*run together; divide the other work as desired

How to scale: 30 minutes is a long time; pick options you can keep repping out for the duration.

Run: Reduce the distance to 200-300m if 400m will take longer than about 2:30.

Snatches: Reduce the weight to something you can do for 5+ reps in a row. Go from the hang if needed.

Rope climbs: Climb partway up, or do 2 ground-to-stand or 5 knee raises on the rope or bar per 1 climb.

Objective: Keep moving! Try to keep the runs at a moderate pace, but use them for recovery if needed later in the workout. The snatches should be a light to moderate weight — alternating sets of 3-5 with your partner is the way to go. For the rope climbs, most teams should alternate single reps.

Score: rounds & reps

Sunday 8.20
Strength: 1RM – Push Press; 1RM – Front Squat