Monday 6.2
Name game: If you could have a job in any industry other than the one you’re currently in, which would you pick?

Warm up: coach-led barbell

Strength: Every 1:30 x 9
7-7-7-5-5-5-3-3-3
hang power cleans
(7 reps in each of first three rounds; 5 reps in rounds 4-6; 3 reps in rounds 7-9)

WOD: For time *10 minute cap
21-15-9
bar-facing burpees
box jumps 30/24

Accessory: 5×5 tempo ring rows (2 second hold at top; 5 second descent)
:30 hollow hold after each set

How to scale: Modify to keep this one quick and intense.

Bar-facing burpees: Jump over an unloaded bar or do burpees or straight-arm burpees in place. No step-overs.

Box jumps: Jump to a lower box. In case of injury, sub bike calories (21-15-9/18-12-6) rather than step-ups.

Objective: We’re continuing the barbell cycling theme started last Tuesday with some high-rep sets of hang power cleans. As long as you’re moving well, try to build in weight every set. The workout is a quick, intense couplet. Make sure you’re modifying to keep a fast pace.

Score: max hang clean & time to complete

Tuesday 6.3
Name game: Do you prefer to read fiction or nonfiction?

Warm up: for 5 minutes, rounds of 20 mountain climbers, 10 lunges (with twist and/or overhead reach), 10 med ball thrusters

Strength: barbell front rack lunges 4×8
*Same load for all sets; heavier than 5/22

WOD: Death by wall balls 20/14 *13 minute cap/max score 208
*Start at 10 reps in minute 1 and increase by 1 rep each round until you fail to complete the required reps within the minute

How to scale: Use a lighter ball and aim for a lower target. If you cannot do at least 15 unbroken reps, start at a lower rep count (e.g. 5-8 reps).

Objective: It’s the third session of our lunge cycle, so the reps are going down and your weight should be going up from your previous sets of 10. The workout is a matter of hanging on with tired quads. Modify so that you’re able to make it at least halfway (6-7 minutes).

Score: lunge load & total reps

Rx Math: 5 minutes – 60 reps; 6 – 75 reps; 7 – 91 reps; 8 – 108 reps; 9 – 126 reps; 10 – 145 reps; 11 – 165 reps; 12 – 186 reps; 13 – 208 reps

Wednesday 6.4
Name game: What’s the best restaurant you’ve been to recently?

Warm up: for 5 minutes, rounds of :45 bike/row, 10 scap push-ups, :45 row/bike, 10 scap pull-ups

WOD: 5 rounds, 1 min per station, for total reps:
row for calories
dumbbell bench press 50/35
Echo bike calories
C2B pull-ups
rest

How to scale: Modify to achieve at least 10 reps per round on the bench and pull-ups.

DB bench: Use lighter dumbbells.

C2B: Sub jumping C2B, kipping pull-ups, jumping pull-ups, or ring rows. No bands.

Objective: Push, pull, and cardio in today’s Fight Gone Bad-style workout. Push hard on the bike and row, and use the first round to set sustainable rep counts to shoot for on the pull-ups and bench press.

Score: total reps

Thursday 6.5
Name game: Would you rather live in a noisy college dorm for a week or have no human contact for a week?

Warm up: 4 rounds, :20 per station, jump rope, pass throughs with lunge, kip swings

WOD: 3 rounds for time *30 minute cap
80 double unders
20 overhead squats 95/65
Rest 1:00
80 double unders
20 toes to bar
Rest 1:00

How to scale: Modify so that each couplet takes under 4 minutes to complete.

Double unders: Spend no longer than 2:00 per set on attempts, accumulated reps, or single-single-doubles or sub 160 single unders.

Overhead squats: Reduce the load to complete 20 reps in no more than 3 sets; sub front squats if needed.

Toes to bar: Reduce the range of motion (knees to elbow, chest, hips), or sub v-ups or tuck-ups.

Objective: Today is our long day for the week, with three rounds of two movement pairings broken up by short rest intervals. The built-in rest is your sign that each couplet is a mini-sprint. Try to avoid intentional breaks on the jump rope and  hang on for big sets on the squats and toes to bar.

Score: time to complete

Friday 6.6
Name game: What’s your least favorite version of a burpee?

Warm up: for 4 minutes, rounds of 10 band pull-aparts, 10 band strict press, 5 burpees

Strength: strict press 5×5

WOD: For time *15 minute cap
100 alternating single-arm devils presses 50/35

How to scale: Do straight-arm burpees and/or use a lighter dumbbell.

Accessory: 400m farmers carry

Objective: As with all of our recent pressing strength days, it’s up to you if you build in weight or use the same load for all sets on the strict press. After that it’s a twist on the basic “100 burpees for time.” Get into a rhythm and try to keep moving.

Score: max strict press & time to complete

Saturday 6.7
Name game: What’s your most exciting plan for this weekend?

Warm up: coach-led funzies

WOD: With a partner (or not), 4 rounds, 7 minutes each, for max reps
800m run (together)
Max reps rope climbs
*Rest 1 minute between rounds

How to scale: Reduce the run distance to be completed in 5 minutes or less. Do partial rope climbs or count 5 strict hanging knee raises as 1 climb.

Objective: Today’s is one of those unfair WODs where the running counts for nothing but you still need to work hard at it to get a good score. Aim to have at least 2-3 minutes for rope climbs every round, ideally switching off with your partner every 1-2 reps to preserve your grip and efficiency on the rope.

Score: total rope climbs

Sunday 6.8
Strength: 1 RM back squat, 1 RM bench press