Monday 6.23
Name game: Tell us a little-known fact about yourself.

Warm up: coach-led DU practice and posterior chain warm up (cat-cows, good mornings, etc.)

Skill: coach-led jump rope & kipping review/practice

WOD: 6 rounds for time *20 minute cap
30 double unders
15 American kettlebell swings 24/16 (Rx+ go heavier)
30 double unders
15 toes to bar

How to scale: Modify so that your first round takes under 3 minutes.

Double unders: Spend no more than :30 per set on attempts or single-single doubles or sub 60 single unders.

Kettlebell swings: Do Russian swings and/or use a lighter kettlebell.

Toes to bar: Do knees to elbows, chest, or hips, or sub v-ups/tuck-ups/sit-ups.

Accessory [optional/if class composition justifies minimal time spent skill work]: 8x max distance heavy single arm farmers carry (4 intervals/arm; no rest between arms; :30 between sets).

Objective: The week begins with a medium-duration WOD of some skilled cardio with the jump rope and two different styles of hinge in the kettlebell swing and toes to bar. Plan breaks to manage your grip and make sure you stay relaxed on the jump rope. Don’t let the time cap fool you: it’s possible to finish this in significantly less time; if you do, there’s accessory work waiting for you.

Score: time to complete

Tuesday 6.24
Name game: What’s the funniest movie you’ve ever seen?

Warm up: 4 rounds, :20/station, jumping jacks, band pass throughs w/ lunge, band strict press

Strength: push press 5×5

WOD: 8 minute AMRAP
8 handstand push-ups
8 plate overhead lunges 45/25 (4/side)
4 shuttle runs (8 25’ segments)

How to scale: Modify to do all skills unbroken.

Handstand push-ups: Use 1-2 ab-mats or sub DB strict press.

Lunges: Use lighter or no weight.

Objective: This is our third of three 5x5s on barbell pressing skills; once again it’s your choice if you build from a moderate load to a daily 5 rep max or aim to use the same load across. We’re capping off the day with a short shoulder burner. Aim to keep your rounds quick and unbroken.

Score: max push press and rounds & reps

Wednesday 6.25
Name game: What holiday tradition do you wish you could do every single day?

Warm up: 6 minute EMOM
Odds: bike (slow, medium, fast)
Evens: AMRAP 5 inchworms w/ push-up, :10 active hang

Then, coach-led movement review

WOD: 24 minute EMOM
Minute 1: 15/12 calorie Echo bike (C2 bike 20/15 cals)
Minute 2: AMRAP of Cindy (5 pull-ups, 10 push-ups, 15 air squats)*
Minute 3: rest
* athlete’s choice — pick up where you leave off or restart with pull-ups each round; whichever makes it easier for your brain to keep score

How to scale: Reduce the bike calories to allow yourself at least 5-10 seconds of transition time. Modify the movements (ring rows, hands elevated push-ups) of Cindy to achieve roughly 1 round per minute.

Accessory: Accumulate 100 alternating single-leg v-ups

Objective: It’s a simple EMOM today, alternating between some sprints on the bike and rounds of a CrossFit benchmark in “Cindy.” The reps are set for you on the bike, but scale those back in order to have a few seconds to prepare yourself for “Cindy.” Don’t stop early on Cindy — you’re getting a full minute of rest right afterwards.

Score: total reps (calories + total reps of Cindy; 1 round = 30 reps)

Thursday 6.26
Name game: What would you do if you came home and found a penguin in your freezer?

Warm up: coach-led barbell

Strength: Every 1:30 x 8
5 power cleans
*aim for touch-and-go for as long as possible, building in weight every set as long as technique is good. Scale by going from the hang.

WOD: For time *10 minute cap
30-20-10
single arm DB hang clean & jerk 50/35*
box jump over 24/20
*Do equal reps on each arm, partitioned as you prefer

How to scale: Use a lighter dumbbell and/or a lower box.

Objective: We’ve been practicing barbell cycling from the hang during the past three weeks; now we’re slightly upping the complexity by starting our lifts from the floor as we continue to focus on stringing reps together efficiently and while maintaining good form. The workout is a quick, explosive couplet. Challenge yourself to keep the unbroken theme from the cleans going: once you pick that DB up, don’t set it down, and once you get going on your box jump-overs, don’t step away from the box between reps.

Score: clean load & time to complete

Friday 6.27
Name game: If you could have any fictional character as a best friend, who would it be?

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 6/13; same load for all 4 sets. No rest between front and back squats other than to reposition the bar.

WOD: run, bike, or row for 15 minutes

Objective: The reps for our squat complex have decreased again, so your weight should be going up from whatever you used two weeks ago (see 6/13), ideally in the vicinity of 80% of your max front squat. As usual, the workout is some relaxed Zone 2 cardio. It’s your choice today whether you run, bike, or row.

Score: squat load

Saturday 6.28
Name game: Dodgeball or kickball?

Warm up: coach-led funzies

WOD: For time with a partner *35 minute cap
90 alternating dumbbell snatches 50/35
70 calorie row
50 burpees
30 muscle-ups
50 burpees
70 calorie row
90 alternating dumbbell snatches 50/35

How to scale: Ensure you can do sets of at least 10 on all skills except the muscle-ups.

DB snatches: Use a lighter weight.

Burpees: Do straight-arm burpees.

Muscle-ups: Sub 2 reps of a challenging pull-up + 2 reps of a challenging dip.

Objective: We’re ending the week with an out-and-back partner chipper. With the exception of the muscle-ups in the middle, these movements will tax you cardiovascularly more than they’ll test your skill. Plan for sets that allow you to trade off with your partner efficiently and before you slow down drastically. 

Score: time to complete or reps at cap (total is 450)

Sunday 6.29
Strength: Bench Press & Strict Press
5 Sets Max Reps in 0:45 seconds
*Rest 1:30 between sets.