Monday 7.8
Name game: Are you more excited by fancy cars or fancy watches/jewelry?

Warm up: for 4 minutes, rounds of 10 scap pull-ups, 10 scap push-ups, 10 band pull-aparts; then work up to your bench press weight

WOD: Strict “Lynne” (30 minutes)
5 rounds for max reps
bench press (bodyweight)
strict pull-ups
Note: This workout is not for time. Go directly from the bench to the pull-ups but rest as needed between rounds.

How to scale: Challenge yourself but ensure you’re still able to accumulate a reasonable volume of each skill.

Bench press: Reduce the weight on the bench press to something you can do for 8-10 reps when fresh.

Strict pull-ups: Scale unless you can do 5+ every round. Keep the strict stimulus with banded or jumping pull-ups, or do a challenging ring row. If you can do a few strict reps, combine those with assisted pull-ups each round to ensure you’re hitting at least 5 reps each round.

Accessory (optional): 3x max distance KB front rack carry (Rx = 24/16)

Objective: Today’s workout is a strict variation on the benchmark Lynne. It’s a test of maxing out your pressing and pulling capacity then trying to recover with limited rest; it is NOT a race. Use the full time you’re given, and make sure you’re resting at least 3 minutes between rounds. For past “Lynne” results, see 3/17/23, 9/23/21, and 4/27/21.

Score: total reps

Tuesday 7.9
Name game: What’s the longest you’re willing to wait in line for a food/drink/restaurant you really want to try?

Warm up: coach-led barbell

Strength: 12 minute EMOM
Minutes 1-4: 5 squat cleans
Minutes 5-8: 3 squat cleans
Minutes 9-12: 1 squat clean

WOD: death by clusters 95/65 *12 minute cap (round of 14)
Start at 3 clusters in the first minute, adding 1 cluster each minute until you fail to complete the required reps in the minute.

How to scale: Reduce the weight so that you can make it through at least round 8 (10 reps). If needed, take each rep from the hang.

Objective: We’ve spent the past couple of months focused on power cleans & snatches; now we’re turning our attention to squat variations. Today’s reps don’t need to be touch-and-go (though if you’re up for a challenge, go for it), but they should be quick singles, especially on the sets of 5. Build in weight throughout the EMOM provided you’re moving well. The workout is back to barbell cycling with a death-by. This type of workout starts off easy but gets hard quickly. Don’t feel the need to rush through the early rounds — slow singles will still let you get the work done with time to spare.

Score: max squat clean load and rounds & reps (minutes complete + additional reps)

Wednesday 7.10
Name game: Where’s the most uncomfortable place you’ve ever spent a night?

Warm up: 150m row, 10m high knees + 10m butt kickers, 150m row, 10m lizard walk, 150m row, 5 inchworms

WOD: Every 1:30 for 20 rounds (30 minutes)
Odds: 250m row (1:15 cap)
Evens: 20 sit-ups

How to scale: Reduce the row to 200m if you cannot finish 250m in under 1:15. Reduce the sit-up reps so they can be completed in under 1 minute.

Accessory (optional): accumulate 30 strict chin-ups or strict chest-to-bar chin-ups

Objective: A couple of weeks ago we did a couplet of rowing and toes to bar that was all about balancing effort and recovery as you navigated the effects of core and grip fatigue on both skills. Today we’re again adding the handicap of core fatigue to the row, but the emphasis is on rowing fast. Attack the rows like you would any other interval workout, aiming for consistent efforts around 90%.

Score: fastest & slowest 250m splits (record all 10 in SugarWOD)

Thursday 7.11
Name game: What’s the most unexpected place you’ve run into someone you know?

Warm up: 2 minute bike/row then rounds of 5 air squats + 5 jumping squats, 5-5-5-5 monster walks, 5 burpees

Strength: 1 rep max back squat
Build up to this wisely. Do 8-10 reps with the empty bar, then do 2-3 sets of 5, making big jumps up to a weight that is around 70-75% of your goal. From there, do 1-2 sets of 3 and 1-2 sets of 2, making smaller jumps toward about 90%. Once you’re close to your max, aim for no more than 3-4 heavy singles, making a PR attempt, if you’re feeling good, on your 2nd or 3rd single.

WOD: 8 minute AMRAP
4 devils press 50/35
25’ DB front rack walking lunge 50/35

How to scale: Do straight-arm burpees and reduce the dumbbell weight so that you can do both of these skills unbroken. Rounds should not take longer than about 1-1:15. If they are, scale down further.

Objective: It’s testing day for back squats. Make these your focus and take your time working up to a heavy single. The workout is a quick AMRAP. Try to keep the devil’s presses unbroken, then establish a solid front rack with the dumbbells so that you’re able to rest your grip on the lunges and keep moving. Aim for 5+ rounds.

Score: back squat weight and rounds & reps

Friday 7.12
Name game: What’s your morning coffee or tea ritual?

Warm up: for 5 minutes, rounds of 100m run, 20 single/double unders, 3 inchworms + 3 divebomber push-ups

WOD: For time *35 minute cap
1000m run
3 rounds of:
5 wall walks
50 double unders
1000m run
3 rounds of:
15 handstand push-ups
15 box jumps 30/24
1000m run
*In case of rain: 1200/1100m row or 60/42 Echo bike

How to scale: Modify to finish under the cap. 6 minutes per run and 3 minutes per round of each couplet would mean 36 minutes total, so scale to maintain a faster pace than that.

Runs: Reduce the distance if 1000m will take longer than 6 minutes (<10 minute mile pace)

Wall walks: Go as far up the wall as you’re comfortable and hold for 2 seconds. Spend no more than 2 minutes per set of 5, or reduce the reps to 3-4 per round.

Double unders: Spend no more than 1 minute per set on attempts or single-single-double.

Handstand push-ups: Use 1-2 ab-mats or do pike push-ups or z-press. Each set should take less than 2 minutes; reduce the reps to 10 per round if needed.

Box jumps: Jump to a lower height. Each set should take less than 1 minute.

Objective: We’re ending the week with a long one, mixing a decent amount of running with couplets of handstand skills and jumping skills. The goal is for everyone to complete two short couplets sandwiched between three medium-length runs; the goal is not to overreach and rely on the time cap to save you. Be realistic about how you need to scale to finish this: reduce the distance of the runs or reps on the more challenging skills, or pick easier versions of skills to stay on pace to beat the cap.

Score: time to complete

Saturday 7.13
Name game: Would you rather detect every lie you hear or get away with every lie you tell?

Warm up: coach-led funzies

WOD: With a partner, AMREPs & calories in 30 minutes
3, 3, 6, 6, 9, 9, etc.
pull-up
power snatch 95/65
overhead squat 95/65
–
max calorie Echo bike

*Partner A does the round of 3-3-3 while B bikes; then B does 3-3-3 while A bikes; then A does 6-6-6 while B bikes, etc.
**Solo: do 3-3-3, then bike for equal time; 6-6-6, bike for equal time, etc. 

How to scale: Pick options that let you stay unbroken through at least the round of 9.

Pull-ups: Sub jumping pull-ups or ring rows.

Snatch & OHS: Reduce the weight. If needed, do the snatches from the hang and/or sub front squats for the overhead squats.

Objective: You and your partner are both climbing the same ladder today, but there’s no rest for the weary — while one of you is climbing, the other will be biking. Your time spent doing each will get longer as the workout progresses, but try to pick a pace from the start that will still be sustainable come the rounds of 12, 15, and beyond.

Score: total reps + total calories

AMREP Math: if both partners complete the round of …
3 = 18 reps; 6 = 54; 9 = 108; 12 = 180; 15 = 270; 18 = 378; 21 = 502

Sunday 7.14
Strength: Push Press: 8×2 @ 70% to 85% of 1RM
Bench Press: 8×2 @ 70% to 85% of 1RM