Programming: April 11th - 15th, 2022

April 10, 2022
Programming: April 11th - 15th, 2022

Before we get into the Programming for the week, we are excited to announce an event that we haven't done since before Covid hit, and that's the Level 1 Black Band Fitness Test! For those of you who have never seen this test, it's 8 different basic skills such as a 400m Run, Sit Ups, Push Ups, etc, and then a WOD that needs to be completed in a certain time. This test is a great way to see where you are with your fitness, set some goals, and have some FUN! Plus, it's a pre-requisite to the upcoming Level 2 Orange Band Test.

The Level 1 Test is going to be Saturday, May 21st at 8:30am and we will have a sign up through the Push Press app towards the end of this week.

The way it will work is that you are going to partner up (you can choose your partner or we can when we get started) and we will alternate back and forth through the exercises so you can help each other count and keep track of your results. The points of performance for each exercise must be met, for example, below parallel in the Squat, chest to deck and full lock-out in the Push get the point. The beauty, now that we are back in full swing, is whether you pass or not, you will get a chance to see where you need to improve, get better, and crush it when we do it again. Even if you've already passed, it's been a while, and if you'd like to join us, it's always a GREAT workout too!

The exercises and scores to earn your Black Band:

400m Run - Men 1:45 | Women 2:00

Sit Ups - 60 in 2min

Air Squats - 80 in 2min

Push Ups - 40 in 90sec

Handstand Hold - 80sec

Kettlebell Swings - 30 in 90sec Men 53# | Women 35#

Double Unders - 20 Unbroken (singles between allowed)

15 Front Squats & 15 Push Press Unbroken - Men 75# | Women 55#

WOD: 8min Time Cap
15 - 12 - 9 Reps of:
Wall Balls 20/14 lbs
Box Jumps 24/20 in

Programming: April 11th – 15th, 2022

Monday, April 11th, 2022 (YouTube Video)

Warmup: 2 rounds for time of:

10 Med Ball Cleans

10 Med Ball Good Mornings

10 Lunge+ Reach 20/14 lbs

4 Back Rack Cossack Squat 45/35

10Barbell Good Morning 45/35

10Reverse Barbell Lunge 45/35

Strength: Deadlift  



DB/Light: Deadlift    
5-7 Reps Every 2 ½ min x 8-9 Rounds


Bodyweight:10 Mule Kicks

& 101-Leg Glute Bridges

Every 2½ min x 10 Rounds

WOD: 21-15-9 Reps For Time of:

Deadlift225/155 lbs

Wall Ball 20/14 lbs


DB: For time

30-25-20Suitcase Deadlifts

21-15-9DB Thruster


Bodyweight: For time

40-30-201-Leg Glute Bridge

30-25-20Jumping Squats

Tuesday, April 12th, 2022 (YouTube Video)

Warm up: 8 min AMRAP of:

400m Run OR 2min Cardio

10Down/Up Dog Stretch

10Active Pigeons

5Scorpion Stretch (Each Side)

10x (1Lunge + 1 Mule Kick)

10 Leg Swings

WOD: Tabata This!

20sec ON| 10 REST x 8 Round Each

Row Calorie


Air Squat









Row = DB Sumo DL High Pulls

OR High Knees

Pull Up= Bent Over Row

OR Bench Dips

Wednesday, April 13th, 2022 (YouTube Video)

Warmup: 2 Rounds

30secEach for Max Reps of:

Plank Hold

Quadruped Opposite Arm Leg Reach

Alt V-up


PVC Shoulder Pass Through

Strength: Shoulder Press



DB/Light: Shoulder Press  



Bodyweight: Pike Push Ups


Rest90sec or so between sets

WOD: 5 min AMRAP of:

3 Hang Power Clean 95/65 lbs

3 Front Squats 95/65 lbs

Max Rep Push Press 95/65 lbs


Bodyweight: 5min AMRAP


7Jumping Squats

Max Rep Pike Push Ups

Thursday, April 14th, 2022 (YouTube Video)

Warmup: 2 Rounds of:

10 Box Step-ups

5 Beat Swings

10 Alt1-Leg Toes-to-bars

--then: 1min Mobility

--then: 2 rounds of:

Burgener Snatch Warm-up

Strength: Every 1min x 10min

1 Snatch High Pull + 1 Power Snatch pick load


DB/Light: Every 1min x 10min  

2 Snatch High Pull + 1 Power Snatch

Each Arm– Pick Load


Bodyweight: Every 1min x 10min

5 Burpee High Jumps

WOD: 20 Rounds For Time:

1 Power Snatch 135/95 lbs

3 Box Jump Overs 24/20 in



DB/No Bar Mods: 20 Rounds

2 Power Snatch (Each Arm)

3 Box Jumps Over OR Broad Jump

5 Toes to Bar OR V-Ups


Bodyweight Modifications:

Power Snatch = 2 Burpees

Friday, April 15th, 2022 (YouTube Video)

Warm up: 6 min AMRAP of:

10 Lunge+ Twists

5 Mule Kick Get Ups


5 Donkey Kicks

10Jumping Alt Lunges

5Handstand Wall Kick-ups


DB Bulgarian Split Squat



Bodyweight: Bulgarian Split Squat

7-9 Reps x 8-9 Rounds

WOD: For Time:


Double DB Lunges 50/35


Handstand Push Ups


Bodyweight: For Time:


30-20-10Handstand Push Ups

OR Pike Push Ups

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