Monday 7.7
Name game: What’s your favorite way to start the day?

Warm up: For 4 minutes, rounds of 20 jump rope, 10 pass throughs, 10 scap push-ups
Then, with empty bar: 8 strict press, 8 push press, 8 drop jerks, 8 push jerks

Strength: push jerk 5-5-3-3-3-1-1-1-1-1

WOD: 10 minute AMRAP
60 double unders
20 push-ups

How to scale: Keep rounds under 3 minutes. Spend up to 1 minute per round on DU attempts/practice and elevate your hands as needed for the push-ups.

Objective: The focus today is our strength work on the push jerk, using the early sets to dial in technique before building toward a heavy single for the day in the later rounds. The workout is a simple bodyweight couplet. Aim for a minimum of 3+ rounds.

Score: max push jerk and rounds & reps

Tuesday 7.8
Name game: What’s the worst job you’ve ever had?

Warm up: 2 minute run/bike/row, then 3 rounds of 10 squats (to hinge, air, jumping), 5 monster walks

Strength: 4 sets of 3 front squats + 6 back squats; rest 2 minutes between sets
Use a load that is 5-10% heavier than you used on 6/27; same load for all 4 sets. No rest between front and back squats other than to reposition the bar.

WOD: run for 15 minutes

Objective: The reps for our squat complex are the same as they were two weeks back (see 6/27), but ideally you’re once again adding another 5-10 pounds to the load you used then. The workout remains unchanged: head out for an easy 15 minute run once you’re done with your squats.

Wednesday 7.9
Name game: What’s the most important lesson you’ve learned in your career?

Warm up: 6 minute EMOM
Odds: bike
Evens: AMRAP 5 kip swings, 5 rolling v sits, 5/side single arm DB deadlift

WOD: Four 4-minute rounds for total calories; rest 4 minutes between rounds

Round 1:
14 dumbbell snatches 50/35
14 pull-ups
14 dumbbell snatches 50/35
14 toes to bar
Max calorie Echo bike in remaining time

Round 2: As above, but 12 reps of each skill
Round 3: 10 reps of each skill
Round 4: 8 reps of each skill

How to scale: Scale the movements and reps as needed to ensure you make it to the bike every round.

Dumbbell snatches: Reduce the load. You should be able to do every set unbroken.

Pull-ups: Reduce the reps or sub ring rows. You should be able to complete these in no more than 2-3 sets.

Toes to bar: Reduce the reps or sub knees to elbows/chest/hips. You should be able to complete these in no more than 2-3 sets.

Objective: Our four intervals today are races to the bike that get progressively easier to win — but that victory comes at the price of having to spend longer pushing hard on the bike with each successive round. There’s no excuse not to push since you’ve got a big chunk of rest between rounds — time you should use to shake out your legs, bring your heart rate down, and stretch your forearms to keep your grip as fresh as you can.

Score: total calories

Thursday 7.10
Name game: If you were tasked with hiding a giraffe, where would you put it?

Warm up: 4 rounds, :20 per station, alternating lunges with overhead reach, box step-ups, med ball squats, divebomber push-ups

WOD: “Blake”
4 rounds for time *32 minute cap
100’ plate overhead walking lunge 45/25
30 box jumps 24/20
20 wall balls 20/14
10 handstand push-ups

How to scale: Modify to ensure your first round is completed in under 7:00.

Lunges: Use a lighter plate or go unloaded.

Box jumps: Use a lower box.

Wall balls: Use a lighter ball and/or lower target.

HSPU: Sub pike push-ups or z-press.

Objective: Our long WOD for this week takes the form of a fun hero WOD with a sneaky amount of interference: you’d expect it to hit your quads, but your shoulders will also be feeling the burn sooner than you’d anticipate. Scale appropriately and pace yourself well to beat the cap. Average times for this are in the 23-27 minute range.

Score: time to complete

Friday 7.11
Name game: What convenience store do you visit most often?

Warm up: For 4 minutes, rounds of 10 prone pass throughs, 10 good mornings, 10 ring rows

Strength: Superset for 5 rounds; rest 2 minutes between rounds
6 barbell bent over rows
1 minute high plank hold

WOD: For time *14 minute cap
45-30-15
burpees
9-6-3
ring muscle-ups

How to scale: Scale the movements and/or reps to stay under the cap

Burpees: Do straight arm burpees or reduce the reps to 30-20-10.

Ring MU: Do 6-4-2 reps, attempts, or bar muscle-ups; or do 18-12-6 pull-ups/ring rows & dips.

Objective: We’re back with a horizontal pulling day, this time going for 5 sets of 6. If you were here, refer to your score for the sets of 8 and 10 on 6/9 and 5/19 and aim for a heavier load today, using the same or similar weight for all 5 sets. The WOD mixes high skill and high heart rate with the burpees contributing cardiovascular fatigue and some interference on the dip portion of the ring MU.

Score: row load & time to complete

Saturday 7.12
Name game: If you were a billionaire, what would be your most extravagant indulgence?

Warm up: coach-led funzies

WOD: With a partner, AMREPs in 30 minutes
50-40-30-20-10
calorie row
power cleans 95/65
power snatches 95/65
max calorie row in remaining time
*One partner works at a time; switch as desired

How to scale: Reduce the barbell load and/or go from the hang. You should be capable of sets of 10-15 touch-and-go reps.

Objective: We’ve reached the barbell cycling portion of the week. The weight should be light and you should be able to hang on for big sets, but don’t let speed come at the expense of technique. Especially in combination with the row, your lower back will thank you for taking the extra second to make sure you’re returning to a good set-up position every rep and using your legs to drive each lift.

Score: total reps (up to max calorie row is 450)

Sunday 7.13
Strength: Front Squat
5 Sets Max Reps in 0:45 seconds
*Rest 1:30 between sets.