Monday 8.18
Name game: Would you rather be an unknown superhero or a famous villain?

Warm up: for 5 minutes, rounds of 20 single/double unders, 10 air squats, 5/5 active lizard

Strength: front rack lunges 5×4 (heavier than 8/7)

WOD: 3 rounds for time *9 minute cap
50 double unders
15 dumbbell thrusters 50/35

How to scale: Spend no more than 1 minute per round accumulating DU attempts or single-single-doubles, or sub 100 single unders. Reduce the dumbbell weight so that you can complete each round in no more than 3 sets.

Objective: The end of summer is coming, and with it the end of our squatting/lunging cycle. Today’s load should be your heaviest, and if you’d like to increase in weight as you go toward a true 4 rep max, you may. The workout is meant to be a quick, hard effort. Modify so that you’re not getting bogged down, especially on the dumbbell thrusters.

Score: lunge load & time to complete

Tuesday 8.19
Name game: What was the most embarrassing moment of your teenage years?

Warm up: 6 minute EMOM
Odds: row
Evens: 8 scap push-ups, 8 band pull-aparts, 4/side scorpion stretch

Strength: bench press 10-8-6-4-2 (compare to 12/2/24)

WOD: Every 3 minutes for 5 rounds, each for time
200m row
12 alternating DB snatches 50/35
*To share ergs, start some athletes at 1:00 mark in each interval

How to scale: Reduce the row distance if you cannot finish 200m in under 1 minute (2:30/500 pace or faster). Reduce the DB load so that you can do all snatches unbroken.

Objective: We’re starting with descending reps — and ideally ascending weight — on the bench press, and then we’re sprinting. Each round of this workout should take less than 90 seconds, potentially less than a minute if you’re quick on the row. These should be hard, near 100% efforts for which you’re rewarded by 1:1 rest or better.

Score: max bench press & slowest round

Wednesday 8.20
Name game: What’s the most unusual museum you’ve been to?

Warm-up: 6 minute EMOM
Odds: bike
Evens: 5 scap pull-ups, 5 kip swings, 5 sit-ups to straddle

WOD: 2 cycles for total reps:
4 rounds, :30 work, :30 rest, pull-ups
4 rounds, :30 work, :30 rest, Echo bike calories
4 rounds, :30 work, :30 rest, toes to bar
4 rounds, :30 work, :30 rest, Echo bike calories
*have some athletes start on bike in order to share

How to scale: Sub jumping pull-ups or ring rows and knees to elbow, chest, or hips.

Objective: Today’s workout is a variation on the standard tabata format. Both the work and rest intervals are slightly longer, and you’ll be doing 4 rounds at a time of each movement. The temptation in mixed modality workouts like this is to sandbag a weak movement in order to capitalize on a strong one, but try to avoid that. Make an equal effort on both the bike and the bar.

Score: total reps

Thursday 8.21
Name game: What’s a food you dislike because of the texture?

Warm up: coach-led barbell

WOD: For time *20 minute cap
20 bar-facing burpees
10 squat snatches 135/95
20 bar-facing burpees
20 squat cleans 135/95
20 bar-facing burpees
40 deadlifts 135/95
20 bar-facing burpees

How to scale: Sub straight-arm burpees and/or step over the bar. Reduce the load and complexity of the barbell skills (start from the hang, do power + squat, etc.). If the snatch is a significant weakness, use a lighter weight for that skill only. You should be able to do quick singles for the snatches and cleans and sizeable sets of deadlifts.

Objective: After spending the past two weeks on squat cleans and squat snatches, today’s burpee and barbell chipper is the logical bookend on that work. Smart pacing will make finishing under the cap easily attainable: slow and steady on the burpees, quick singles on the snatches and cleans, and sets of 5-10 on the deadlifts. Taking up to 2-2:30 for each set of burpees still leaves you with 3-4 minutes to complete each barbell skill.

Score: time to complete

Friday 8.22
Name game: What clothing item would make you walk out on a date if someone wore it?

Warm up: 3 rounds, :30 per station, shuttle runs, band strict press, plank shoulder tap, divebomber push-ups

Skill: handstands (practice wall walks/kicking up against wall, freestanding, walking, hspu etc.)

WOD: 16 minute AMRAP
6/side single arm KB hang clean & jerk 24/16
4 shuttle runs 25’/25’
12 handstand push-ups
4 shuttle runs 25’/25’

How to scale: Use a lighter KB such that you can do unbroken sets; use 1-2 abmats or sub pike push-ups or z-presses.

Objective: It’s primarily a skill day today, focusing on all things upside down. You can work on any variation of a handstand — including handstand push-ups, especially if you’re planning to scale that movement for the workout. The WOD is a medium-duration AMRAP mixing vertical pressing and shuttle runs. Aim for at least five full rounds.

Score: rounds & reps

Saturday 8.23
Name game: What’s the most fun thing you got to do this summer?

Warm up: coach-led funzies

WOD: With a partner, 4 rounds for time *32 minute cap
800m run (together)
50 push-ups
6 rope climbs

How to scale: Reduce the run distance if you cannot complete 800m in under 5 minutes. Elevate your hands on a box or bench so that you can manage sets of at least 5-10 push-ups at a time. Do partial rope climbs or sub 5 strict hanging knee raises for 1 climb.

Objective: Today’s workout is a partner variation on the hero workout “RJ.” Roughly half of the workout will be spent running, so don’t sandbag that if you’re hoping to finish under the cap. Fatigue builds quickly on the remaining two movements, so have a smart strategy for switching off with your partner.

Score: time to complete

Sunday 8.24
Strength: 16 min EMOM
Odd: 1 squat clean + 5 front squats
Even: 8 step-ups / box jumps