Monday 8.25
Name game: What brand is your car?

Warm up: for 4 minutes, rounds of 20 single or double unders, 10 kip swings, 10 band strict press

Strength: strict press 10-8-6-4-2 (compare to 12/23/24)

WOD: Every 2:30 for 5 rounds
60 double unders
Max reps toes to bar (unbroken)

How to scale: Modify the double unders to take less than 1 minute or sub 120 singles. Sub knees to elbow, chest, or hips; v-ups; or tuck-ups; such that you can do at least 10 reps in the first round.

Objective: Similar to the bench press last week, the goal today is to build in weight across descending reps of the strict shoulder press. The workout tests your core and grip. Stay relaxed on the jump rope to keep yourself fresh for the toes to bar, then use a strong kip swing to keep your sets going.

Score: max press & total toes to bar

Tuesday 8.26
Name game: What’s a popular chain restaurant you’ve never been to?

Warm up: 400m run then coach-led barbell/skill review

WOD: 3 rounds for time *24 minute cap
400m run
18 power snatches 95/65
12 overhead squats 95/65
6 muscle-ups

How to scale: Reduce the barbell load to complete the snatches in no more than 3-4 sets and OHS in 1-2 sets, subbing front squats if needed. Sub 6-12 reps of a challenging pull-up for the muscle-ups. Reduce the rep scheme if needed to keep rounds under 8 minutes — 200-300m run, 15-10-5 reps. 

Objective: We’re going long today with a mix of cardio, weightlifting, and gymnastics. Finishing under the cap will require you to keep moving and minimize breaks, so be smart with how you scale, particularly on the barbell — singles are not going to cut it today, and dropping on the OHS is costly, so make sure you pick a load you can cycle efficiently and with good form. Don’t get stuck on the muscle-ups; if needed, set a time limit for how long you’ll spend making attempts.

Score: total time

Wednesday 8.27
Name game: What’s the swankiest hotel you’ve stayed in?

Warm up: coach-led track warmup

WOD: 5 rounds for max reps
1 minute row calories
:30 rest
1 minute burpees to plate
:30 rest
1 minute row calories
:30 rest
1 minute box jumps 24/20
:30 rest

How to scale: Sub straight-arm burpees and/or a lower box.

Objective: Nothing fancy here, just some interval-style grunt work. Try for consistent output on the rows and really push yourself on the burpees and box jumps.

Score: total reps

Thursday 8.28
Name game: What was the last movie you saw and would recommend?

Warm up: 2-3 minutes run/bike/row then rounds of 5 squats to hinge, 5 air squats, 5 jump squats, 5 monster walks

Strength: 1 RM front squat

WOD: For time:
30 calorie Echo bike (compare to 7/13/23)

Objective: We’ve spent the past several months building in weight in the front squat while adding in supplemental volume through back squats. Today’s the day to check your progress and, if you’re feeling good and fresh, go for a new 1 rep max in the front squat. We’ll finish the day with another benchmark of sorts — the 30-calorie Echo bike test. This is an all-out sprint that should take around 45 seconds to 3 minutes depending on your size and skill with the bike.

Score: max squat & time to complete

Friday 8.29
Name game: What’s the best flavor for soda water?

Warm up: coach-led barbell

Strength: 12 minute EMOM
1 3-position power clean

WOD: 3 rounds for time *10 minute cap
21 dumbbell deadlifts 50/35
15 dumbbell hang power cleans 50/35
9 dumbbell shoulder to overhead 50/35

How to scale: Use lighter dumbbells to keep each movement to 2-3 sets.

Objective: We’ve gone through hang and full cleans and the last few weeks, and now we’re practicing from three different starting positions in today’s complex. Focus on getting full extension of your hips every time, and try to build in weight as long as you’re moving well. The workout is a dumbbell-based twist on the movements found in “DT.” Try for big sets, but take smart breaks to limit grip fatigue.

Score: max clean load & time to complete

Saturday 8.30
Name game: Would you rather do this workout in a full snowsuit or a bikini/speedo?

Warm up: coach-led funzies

WOD: With a partner, 30 minute AMRAP alternating full rounds
16 wall balls 20/14
8 pull-ups
50’ goblet walking lunge 24/16

How to scale: Modify to keep rounds under 2:00; ideally closer to 1:30 You should be able to do everything unbroken.

Wall balls: lighter ball or lower target.

Pull-ups: jumping or ring rows.

Lunges: Lighter or unweighted.

Objective: We’re going sprint-rest with a partner today. The division of labor is set, so all you have to do is make sure you’re modifying in ways that let you keep up the sprint pace. Aim for at least 15 rounds, or no slower than 2:00 per round.

Score: rounds & reps

Sunday 8.31
Strength: 16 MIN EMOM
Odd: 6 Bench Press
Even: 8 Pull ups / Ring Row