Monday 7.21
Name game: You get $50k if you agree to be chased by an animal for 24 hours. What animal would you like to be chased by?

Warm up: 6 minute EMOM
Odds: row
Evens: 8 band pull-aparts, 8 scap push-ups, 4 inchworms + push-up

Strength: bench press 5×3

WOD: 4 rounds for max reps
1 minute max calorie row
:30 rest
1 minute max reps handstand push-ups
:30 rest

How to scale: Use 1-2 ab-mats or do pike push-ups or z-press.

Objective: We’re following up last week’s strict press with the same rep scheme on bench press this week. Compare load with the 5×5 we did on 6/16 and see if you can exceed that today. The WOD is some quick push/pull intervals. Row hard and aim to spend more time working than resting on the HSPU.

Score: max bench & total reps (calories + HSPU)

Tuesday 7.22
Name game: What’s your favorite type of pastry?

Warm up: 400m run then rounds of 8 air squats, 8 kip swings, 4 false grip ring rows

WOD: 24 minute AMRAP
600m run
6 front squats 185/125 (no racks)
6 muscle-ups
6 front squats

How to scale: Modify to finish at least 3 rounds.

Run: Reduce the distance if you cannot complete 800m in under 5 minutes. In case of rain, sub 1000m row or 50/35 Echo bike.

Front squats: Reduce the load to one that is challenging for unbroken sets of 6. If the clean is a significant limitation, do sets of 8-10 with a lighter load.

Muscle-ups: Count attempts or do 6-12 challenging pull-ups and 6-12 challenging dips.

Objective: We’re going long today with a good bit of running along with some challenging gymnastics and weightlifting. While this WOD likely presents a mix of strengths and weaknesses for most athletes, try to avoid treating any movement — especially the run — as “rest.”

Score: rounds & reps

Wednesday 7.23
Name game: What’s one thing you’re unbeatable at?

Warm up: 6 minute EMOM
Odds: bike
Evens: 1 minute jump rope, 1 minute box step-ups, 1 minute burpee tuck jumps

Skill: max height box jump (compare to 12/11/24)
It’s Coach Paul’s birthday, and he loves a good high box jump. If you’re not into maxing out, instead pick a comfortably challenging height and complete 38 reps there.

WOD: 20 minute EMOM
Minute 1: 40 double unders
Minute 2: max calorie Echo bike
Minute 3: 40 double unders
Minute 4: max reps burpees over DB (lateral)

How to scale: Modify the double unders to be completed in under :45 — make attempts, accumulate single-single-doubles, or do 90 single unders. Do straight-arm burpees and step over the DB if needed.

Objective: It’s been some months since we last put our jumping skills to the test, so we’re trying for a max height box jump today. If that’s not your jam, instead use the time to practice jumping consistently to a slightly higher box than you’re used to. Like last Wednesday, the workout is all grit. The jump rope will keep your heart rate up but the hard work should happen on the two max reps skills. Aim for equal effort on both.

Score: box height & total reps (calories + burpees)

Thursday 7.24
Name game: What color is your toothbrush?

Warm up: coach-led barbell

Strength: Every 1:30 x 9
5-5-5-3-3-3-1-1-1
hang squat snatch

WOD: 2 rounds, each for time; rest 3 minutes between rounds *15 minute cap
15-12-9
overhead squat 95/65
toes to bar

How to scale: Reduce the overhead squat load to go unbroken or sub front squats, and do knees to elbow/chest/hips such that you can complete each round of toes to bar in no more than 2-3 sets.

Objective: We’re doing hang squat snatches today with the same scheme and goal as the hang cleans last Tuesday — technique first, then adding load if that’s dialed in. The workout is back-to-back couplets that should both be sprints — you need to average under 6 minutes each to beat the cap. Scale accordingly. 

Score: max hang squat snatch & 2 times

Friday 7.25
Name game: If you could take one prop from any movie set, what would it be?

Warm up: coach-led barbell

Strength: build past your WOD weight in the complex 3 deadlifts + 2 hang power cleans + 1 push jerk

WOD: “DT”
5 rounds for time *15 minute cap (compare to 12/7/23)
12 deadlifts 155/105
9 hang power cleans 155/105
6 push jerks 155/105

How to scale: Reduce the weight based on your weakest skill, ensuring that you can complete the push jerks unbroken.

Objective: Bring out the barbells — we’re doing DT, a quintessential barbell cycling hero WOD that will test your grip, your legs, and your lungs. It’s been more than 18 months since we last tested this, but the overall goals are unchanged: stay under 3 minutes per round to beat the cap, and make a plan to break up reps efficiently. 11-1, 5-3-1, 6 is a good starting point.

Score: time to complete

Saturday 7.26
Name game: How would you describe your job to a 3-year-old?

Warm up: coach-led funzies

WOD: With a partner, 30 minute AMRAP
60 dumbbell front squats 50/35
30 burpee pull-ups
60 dumbbell front rack lunges 50/35
30 burpee pull-ups
*1 partner works at a time; switch as desired

How to scale: Reduce the dumbbell load so that you can do sets of 10+ reps at a time. Do burpees to a lower pull-up bar or burpees + ring rows, subbing straight-arm burpees if needed.

Objective: This week’s partner workout is a straightforward AMRAP that has you and your partner going back and forth between lower and upper body skills. Transitions are quick, so take advantage to keep your sets manageable and switch off before you start to slow down. Can you get 3 rounds?

Score: rounds & reps

Sunday 7.27
Strength: 16 minute EMOM
Odd: 5 power cleans
Even: farmers carry