Monday 6.26
Name game: Do you usually wear a digital watch, analog watch, or no watch?

Warm up: 2 minute run/bike/row then coach-led barbell

Strength: 10 minute EMOM
1 power snatch + 1 hang power snatch

WOD: 15 minute AMRAP
15 hang power snatches 75/55
12 bar-facing burpees
9 chest-to-bar pull-ups

Lifestyle: reduce weight to something you can do for 10+ unbroken reps; straight-arm burpees & step-over; banded or jumping C2B pull-ups or ring rows

Objective: The strength work today focuses on the power snatch from two positions — starting on the ground and starting from the hang, at the top of the knee. Try to build in weight as you go through the EMOM, providing your technique is solid. The weight drops substantially for the workout, where you’re looking to cycle through those 15 hang snatches in 1-2 sets every round. Keep moving on the burpees, and scale the C2B pull-ups so they can also be completed in 1-2 sets. Aim for at least 5 rounds.

Score: max snatch complex and rounds & reps

Tuesday 6.27
Name game: Would you rather give up rice forever or give up pasta forever?

Warm up: for 4 minutes complete rounds of 20 single/double unders, 10 air squats, 5-5-5-5 monster walks

WOD: 3:00 on, 3:00 off for 5 rounds
10 back squats 185/125
15/12 calorie bike
max reps double unders
*during rest intervals: accumulate 1 minute front rack hold (24/16 KBs)

Lifestyle: Reduce the back squat weight to something you can complete in 1-2 sets; reduce the bike calories to take ~1 minute; DU attempts; lighter KBs

Objective: It’s all about working through leg and lung fatigue today. You should be scaling the squat weight so that you can finish each round in no more than 2 sets, taking no longer than a minute total; likewise, adjust the bike calories so that they’re not taking much longer than a minute. Aim for at least 1 minute each round to accumulate double unders.

Score: total double unders

Wednesday 6.28
Name game: Would you rather be able to ride a unicycle or juggle?

Warm up: for 4 minutes complete rounds of 20 jumping jacks, 10 band pass throughs, 10 band pull-aparts, 5 dive-bomber push-ups

WOD: “J.T.”
For time *17 minute cap
21-15-9
Handstand push-ups
Ring dips
Push-ups

Lifestyle: Pick versions of each pressing skill you can do for 10+ reps in a row when fresh – pike push-ups or z-press; banded, matador, or box dips; box push-ups.

Accessory: 6 rounds for quality (odd rounds on right side, even rounds on left side)
:20 back scale
:10 rest
:20 front scale
:10 rest
:20 side plank
:10 rest

Objective: The workout is a hero WOD infamous for being all interference. Every skill is a pressing movement, making the combination much harder than any individual component. Small sets and short breaks are your best friends, but make sure you have a plan B for each movement. See 1/28/22 in SugarWOD for past results.

Score: time to complete

Thursday 6.29
Name game: How many hours a week do you spend watching movies/TV?

Warm up: 3 rounds of 100m run/125m row, 10 kip swings, 10 box step-ups, 10 good mornings

WOD: For time, partitioned as desired *30 minute cap
75 power cleans 95/65
75 pull-ups
75 box jump-overs 24/20
75 toes to bar
75 calorie row (or 1000m run)
**Rx: at the cap, for every rep not completed: 1 burpee

Lifestyle: reduce reps to 50-60 per movement; reduce power clean weight and/or do hang cleans; ring rows; step-overs or lower box; K2E or knee raises.

Objective: This is a longer effort where you control the type of workout you have, but everyone shares the common goal of beating the time cap. Your strategy is up to you — going straight through, chipper-style; doing 5 rounds of 15 reps or 3 rounds of 25; or transitioning from skill to skill based on feel — but make sure you’re modifying to match your ability. The 375 total reps mean you need to average 12-13 reps per minute to finish, so modify the skills to match that pace or reduce the target reps to 50-60 per movement from the outset.

Score: time to complete

Friday 6.30
Name game: Do you consider yourself an optimist or a pessimist?

Warm up: 2 minute bike/row then rounds of 10 squat to hip hinge, 10 pass throughs with a lunge, 5 inchworms

Strength: thruster 5-3-3-1-1-1

WOD: AMREPs in 10 minutes
2, 4, 6 etc.
wall balls 20/14
plate overhead lunges 45/25

Lifestyle: 14/10, lighter plate or unweighted

Objective: In the past month or so we’ve done sets of 5 and sets of 3 on the thruster; now it’s time to go a little heavier and push for a new 1 rep max. Try to build in weight across your six working sets. The workout looks like two leg movements — the squat-driven wall ball and a lunge — but don’t underestimate the shoulder fatigue induced by the overhead work, especially as the sets get bigger.

Score: thruster weights and total reps

Saturday 7.1
Name game: Outside of CrossFit, what’s your favorite way to get exercise?

Warm up: 400m run then work up to your deadlift weight

WOD: With a partner, 8 rounds for time *35 minute cap
400m run (together)
12 deadlifts 275/185
12 bar muscle-ups
*In case of rain: 30 calorie bike, divided as desired

Lifestyle: reduce run distance; lighter barbell; most challenging pull-up

Objective: To beat the cap today you need to run uncomfortably fast and work efficiently through the moderately heavy deadlifts and higher skill gymnastics. Try to keep a solid pace on the run and limit your rest to the times when your partner is working. Just under 4:25/round will keep you on pace to finish.

Score: time to complete (or rounds & reps at cap)

Sunday 7.2
Strength: Part A: Push Press 4×4 @ 60% *Rest 1:30 between sets
Part B: Bench Press 3×5 @ 60% *Rest 2:00 between sets