Monday 8.4
Name game: What’s the scariest roller coaster/water slide you’ve been on?

Warm up: For 4 minutes, rounds of 10 pass throughs, 10 scap pull-ups, 5 divebomber push-ups

Strength: push press 5×3 (build from 5×5 on 6/24)

WOD: For time *15 minute cap
18-15-12-9-6-3
handstand push-ups
chest-to-bar pull-ups

How to scale: Pick skills you can do for sets of 5+ reps. To reduce total volume, eliminate the round of 18.

Handstand push-ups: 1-2 ab-mats, pike push-ups, z-presses.

Chest to bar: Jumping chest to bar, kipping pull-ups, jumping pull-ups, or ring rows.

Objective: After an emphasis on pulling strength last week the focus turns to overhead pressing today. Whether you maintain the same load or build as you go, aim to exceed the weight you used for our 5×5 in June. The workout is a higher skill descending rep push/pull couplet. Take advantage of the opposing movement patterns to keep chipping away without risking muscle failure.

Score: max push press & time to complete

Tuesday 8.5
Name game: Would a giraffe tie a tie around the top of its neck or around the bottom?

Warm up: coach-led barbell

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

WOD: death by burpees & deadlifts (minimum: 8 minutes; maximum: 12 minutes)
Complete 3 burpees and 3 deadlifts 185/125 in the first minute, 4 burpees and 4 deadlifts in the second minute, etc., adding 1 rep to each movement every minute until you fail to complete the required reps within the minute.
If you fail prior to minute 8, continue at fixed reps of burpees or both skills (e.g. 7+7, 7+8, 7+9) through at least minute 8.

How to scale: Do straight-arm burpees. Reduce the deadlift load to one that is less than 60% of your max.

Objective: The heavy barbell cycling work continues as we’ve reached the final layer of complexity — full squat cleans. As with previous weeks, the goal is to build in weight and keep your reps touch-and-go for as long as good technique allows. The workout is a twist on the standard death-by format with two skills increasing in reps each minute. The deadlifts should be light enough to cycle quickly, but as the reps increase you’ll need to work hard to get through the burpees in time.

Score: max clean triple and total reps

Rx Math: 5 minutes complete/50 reps; 6/66; 7/84; 8/104; 9/126; 10/150; 11/176; 12/204

Wednesday 8.6
Name game: What’s your favorite pasta/noodle dish?

Warm up: 6 minute EMOM
Odds: bike
Evens: 8 kip swings, 6 box step overs, 4 rolling v-sits

WOD: 6 rounds for time *30 minute cap
20 toes to bar
20 box jump overs 24/20
20/15 calorie Echo bike (25/20 C2 bike)
*Start anywhere to share bikes*

How to scale: Modify to maintain a pace faster than 1:30/skill, including by reducing the reps.

Toes to bar: Knees to chest, elbows, or hips.

Box jump overs: Lower box.

Bike: Reduce calories to take under 90 seconds.

Objective: We’re going long today with a simple triplet. Slow and steady wins the race — break the T2B into manageable sets, stick to a steady rhythm on the box, and ease off slightly on the bike to help keep your heart rate under control. Averaging around 90 seconds per skill beats the cap.

Score: time to complete

Thursday 8.7
Name game: What was the last household chore you did?

Warm up: for 5 minutes, rounds of 20 single or double unders, 10 good mornings, 5/side active lizard

Strength: front rack lunges 5×4
*Heavier than 7/18; same or similar load for all 5 sets.*

WOD: AMREPs in 8 minutes
5, 10, 15, etc. American kettlebell swings 24/16
30 double unders after each set

How to scale: Reduce the kettlebell weight so that you can make it through at least the set of 15 unbroken. Accumulate 10-15 single-single-doubles or do 60 singles.

Objective: The reps on our lunges have gone down again as we near the end of this cycle, and we’ve added an extra set for a total volume of 20 heavy reps for the day. You should be increasing in load from the weight you used on 7/18. The WOD is a quick ascending ladder. Try to keep your KB swings unbroken for as long as you can.

Score: lunge load and total reps

Math: Finished round of 15+DU = 120 reps; 20+DU = 170; 25+DU = 225; 30+DU = 285; 35+DU = 350

Friday 8.8
Name game: What’s the most annoying thing that’s happened to you recently?

Warm up: coach-led track

WOD: 4 rounds, 6 minutes each, for max distance; rest 3 minutes between rounds
800m run
Max distance row in remaining time
*To share rowers, start some athletes on a 3-minute stagger*

How to scale: If you cannot run, sub 50/35 calorie Echo bike. If you don’t want to run, run anyway.

Accessory: For quality – accumulate 30-50 reps of renegade row + push-up (1 row each side followed by a deficit push-ups with hands on DBs; scale to plank shoulder taps & knee push-ups)

Objective: It’s our second long day of the week, this time in an interval format with an all-cardio emphasis. Don’t sandbag the run but make sure you’re finishing each 800 with enough left in the tank to row hard in whatever time you have left. Get your strength fix after the workout with some core/upper body accessory work.

Score: total meters rowed

Saturday 8.9
Name game: What’s the worst traffic you’ve ever been stuck in?

Warm up: coach-led funzies

WOD: With a partner, 30 minute AMRAP
6 power snatches 95/65
8 pull-ups
10 thrusters 95/65
*Alternate full rounds

How to scale: Reduce the barbell load to allow for unbroken sets at the beginning of the workout, and do hang snatches if needed. Sub ring rows or jumping pull-ups. Rounds should be in the 60-90 second range, not exceeding 2 minutes.

Objective: We’re finishing the week with an old fashioned sprint-rest partner workout with hints of Fran and some power snatches added to the mix for an extra challenge. Rounds should be quick but this will get hard in a hurry, so keep your early rounds to 70-80% effort.

Score: rounds & reps

Sunday 8.10
Strength: 16 minute EMOM
Odd: 5 deadlifts
Even: 10 box step-ups