Monday 7.1
Name game: What comfort food do you crave when you’re stressed out?

Warm up: coach-led barbell

WOD: “Isabel” *8 minute cap (compare to 6/1/22)
For time:
30 snatches 135/95

How to scale: Reduce the weight. Even if you plan to do quick singles, your weight should be one you’re capable of hanging onto for at least 3-5 touch-and-go reps.

Accessory: 4 rounds of 150/100m row in as few strokes as possible.
*After each row, 1 front rack barbell box step-up for each stroke taken (load & height are athlete’s choice). This should amount to no more than 12-15 reps per round.

The purpose of this is to encourage long, powerful strokes at a relatively slow cadence. Achieve this not by adding pauses to your stroke, but through a strong drive powered by your legs, then a smooth, slow recovery.

Objective: Last week it was Grace, this week it’s Isabel, and the same guidance applies. Whether you’re cycling the bar or sticking to quick singles, make sure you’re setting up well for each rep and standing all the way up at the top. Today’s accessory work is to reinforce good rowing technique, emphasizing quality of pull over quantity of pulls.

Score: time to complete

Tuesday 7.2
Name game: What famous author (dead or alive) would you like to meet?

Warm up: for 5 minutes, rounds of 20 jumping jacks, 10 kip swings, 10 knee raises, 10 med ball squats

WOD: For time *18 minute cap
3 rounds of:
20 wall balls 20/14
20 pull-ups
Then,
1 round of
60 wall balls
6 rope climbs
*Rx: at the cap, 2 burpees per rep not completed 

How to scale: Don’t bite off more than you can chew! Scale to beat the cap, which for many athletes means reducing the reps as suggested below.

Wall balls: Use a lighter ball and/or aim for a lower target and/or do 3 sets of 15 and 1 set of 45.

Pull-ups: Sub ring rows or jumping pull-ups such that you can finish each set of 20 in under 90 seconds. If needed, reduce the reps to 15 per round.

Rope climbs: Do partial climbs, 12 reps of ground to stand + knee raise, or 30 hanging knee raises.

Accessory (optional): 3-5 sets of 12 DB bicep curls, 12 DB lateral raises

Objective: Spoiler alert: “Fran” is coming soon, and today’s combination of wall balls, pull-ups, and rope climbs mimics the movement patterns seen in that benchmark. This one is a little bit longer and more demanding of grip and shoulder endurance. Go in with a plan and break things up before fatigue forces you to.

Score: time to complete

Wednesday 7.3
Name game: If you started a Tiktok channel, what topic would you give dubious advice on?

Warm up: for 5 minutes rounds of :45 bike, 20 single or double unders, 10 rocking tables

Skill: handstands & headstands

WOD: 5 rounds, 2 mins each, for max calories
12/9 calorie Echo bike
40 double unders
max Echo bike calories
*rest 2:20 between rounds (set clock for 2:00 on/:10 off to allow transition time on shared bikes)

How to scale: Ensure you have time to get back to the bike every round. Adjust the buy-in calories to take under :50 and sub single-single-double or no more than :40 of jump rope attempts.

Objective: We’re doing long grunt work tomorrow, so it’s skills and sprinting today. Have fun practicing inversions during the skill portion. The WOD will come down to accuracy under fatigue: how hard can you push the bike but still manage to make it through the double unders with minimal rest and minimal trip-ups?

Score: total calories (buy-in reps do not count)

Thursday 7.4
Name game: What’s the most unusual food you’ve had off a grill?

Warm up: coach-led

WOD: “1775”
60 minute AMRAP
17 power cleans 135/95
75 air squats
200m barbell carry 45/35
200m run
200m plate carry 45/25
200m run

200m plate carry 45/25
*After each round, reassemble your barbell and start again. Note: each round has 3 carries and 2 runs.

How to scale: Use a lighter barbell, aiming for a load that can be reached by adding 1 plate to each side. If needed, reduce the duration of the workout to 45 or 30 minutes.

Objective: This is a long one, and usually a hot one, so pace yourself. Singles on the barbell, steady air squats (pro tip: use breaks to start unloading your bar!), brisk walks on the carries, smooth jogs on the runs.

Score: rounds & reps

Friday 7.5
Name game: Would you rather be constantly sticky or constantly itchy?

Warm up: for 4 minutes, rounds of 10 pass throughs with a lunge, 5 scap pull-ups + 5 kip swings, 5 burpees

Strength: 10 minutes to build to a heavy single in the complex 1 double pause split jerk + 1 split jerk
*pause at bottom of dip & in catch

WOD: 14 minute AMRAP
7 muscle-ups (athlete’s choice)
7 push press 135/95
14 burpees

How to scale: Decide if you’d like to treat this as an opportunity to practice muscle-ups or as a higher intensity session and adjust accordingly.

Muscle-ups: Do attempts, jumping muscle-ups, or challenging transitions on low rings, or sub 7 reps each of a challenging pull-up and a challenging dip.

Push press: Reduce the weight to one you can consistently do for 7 unbroken reps.

Burpees: Use straight arms.

Objective: We’ve been cycling clean and jerks, but today it’s time to focus on the jerk and specifically on the split jerk. If you’re confident in your technique feel free to get heavy; if you’re still learning, approach this as more of a skill session. The WOD is a medium-duration AMRAP, again with an option to make it more skill-focused by taking your time on the muscle-ups. It looks like an upper body burner, but don’t discount the help your hips and legs can give on all of these skills!

Score: max jerk complex and rounds & reps

Saturday 7.6
Name game: Would you be the one who plans the bank robbery, executes the bank robbery, or drives the getaway car?

Warm up: coach-led funzies

WOD: With a partner, 500 reps for time *30 minute cap
deadlift 185/125
toes to bar
box jump 24/20
*one partner works at a time; switch as desired. Movements can be done in any order and in any quantity to get to a total of 500 reps. For a score to count as “Rx” you must must do reps of all three skills.
**Solo: 250 reps

How to scale: Pick modifications you can do for sets of at least 8-10 reps at a time.

Deadlift: Reduce the weight.

Toes to bar: Do knees to elbow, knees to chest, or hanging knee raises.

Box jumps: Preserve the jump by going to a lower height.

Objective: We’re unlocking a new level of choose your own adventure — pick what order you work in as well as how many of each skill you do in total. The best strategy for this will be one that minimizes both rest time and excessive transitions. Keep in mind that all of these skills involve opening and closing the hips, so interference and fatigue will play a role.

Score: time to complete (or reps at cap)

Sunday 7.7
Strength: Back Squat:
1×3 @ 65% of 1RM
1×4 @ 75% of 1RM
3×4 @ 85% of 1RM
1×5 @ 85% of 1RM