Programming: April 18th - 22nd, 2022

April 17, 2022
Programming: April 18th - 22nd, 2022

Programming: April 18t

Monday, April 18t, 2022

Warm up: 3 Rounds

30secWORK | 10sec REST


PVC Snatch Balance

Kettlebell Good Morning 53/35 lbs

Then:3min of

Thoracic Spine Mobility

Every 1min x 10 min

2Overhead Squats pick load


DB/Light: Every 1min x 10min

2Overhead Squats (Each Arm)


Bodyweight: Every 1min x 10min

5 Towel OH Squats

For time:

500m Row OR 2min Cardio

--then: 2 rounds of:

15Overhead Squats 95/65 lbs

15Kettlebell Swings 53/35 lbs

--then:400m Row OR 1:45 Cardio

--then: 2 rounds of:

12Overhead Squats 115/85 lbs

12Kettlebell Swings 53/35 lbs

--then:300m Row OR 90sec Cardio

--then:2 rounds of:

9Overhead Squats 135/105 lbs

9Kettlebell Swings 53/35 lbs


DB/Bodyweight Modifications:


2x Each10-8-6 OH Squat (Each Arm)

2x Each10-8-6 Mule Kicks (Each Leg)

Tuesday, April 19t, 2022

Warm up: 3 rounds for time of:

10 Pike Push-ups

10 Lunge Jumps

10 Side Plank Rotations

10 PVC Push Press


Then: Every 45sec x 3 Rounds Alternating Between:

3 Dip Drives 45/35 lbs

3 Split Jerk Strict Press 45/35 lbs

3 Split Jerks 45/35 lbs

Strength: Split Jerk



DB/Light: Split Jerk

5-7 Reps Every 2min (or so)

x 9-10Rounds


Bodyweight:6 Lunges

& 5Pike Push Ups

Every2min (or so) x 10 Rounds

21-15-9 reps, for time of:

Box Jump24/20 in

Push Press 135/95 lbs


DB/Bodyweight Modifications:

21-15-9reps, for time of:

Broad Jump OR Lunges 24/20 in

Push Press OR Push Ups 135/95 lbs

Wednesday, April 20, 2022

Warm up: 1min Each x 2 Rounds

Foam Roll

Flutter Kick

Down Dog To Up Dog Stretch


Core & Strength: Every 1min x 10min Alternating Between:

2 Alt. DB Snatch pick load

20secRing L-Sit


Bodyweight: Every 1min x 10min Alternating Between:

2 Burpee High Jump

20secChair L-Sit

WOD: 3min AMRAP x 5 Cycles

10 Alt DB Snatch 50/35 lbs

8 Ab Mat Sit-ups

6 Ring Dips


Rest 1min between each cycle.

For each cycle continue the AMRAP


Bodyweight:  3min AMRAP x 5 Cycles

10Archer Push Ups

8 Ab Mat Sit-ups

6Bench/Chair Dips

Thursday, April 21st, 2022

Warm up: 5 min AMRAP of:

20meterJump Rope

20m High Knee Jump Rope

20m Duck Walk 25 lbs

20m Leap Frog


Then:2 rounds for time of:

1Burgener Clean Warm-up 45/35 lbs

10 Hang Squat Clean + Front Squats 45/35 lbs

Strength: 6 Rounds

90secWORK | 90sec REST

Front Squats For Max Reps


Bodyweight:6 Rounds

90secWORK | 90sec REST

Jumping Squats For Max Reps

WOD: 9 min AMRAP of:

30 Double Unders

1 Hang Squat Clean 135/95 lbs

30Double Unders

2 Hang Squat Cleans 135/95 lbs

30Double Unders

3 Hang Squat Cleans 135/95 lbs


Add 1Hang Squat Clean each round until Time


Bodyweight:  9 min AMRAP of:

30Double Unders

3Jumping Squats


Add 2 Jumping Squats each round until Time

(3, 5,7, 9, 11, 13……27, 29, 31)

Friday, April 22nd, 2022

Warm up: 2-3 Rounds:

300m Run

10No-Push Up Burpees

10 Beat Swings

20secHandstand Hold

10Thread Needle

20sec R then L Pigeon Stretch

10 Calf Raises

WOD: “Del” - For time:


400m Med Ball Run 20/14 lbs

25Weighted Pull-ups 20/14 lbs

400m Med Ball Run 20/14 lbs

25Handstand Push Ups

400m Med Ball Run 20/14 lbs

25Chest-to-bar Pull-ups

400m Med Ball Run 20/14 lbs



Bodyweight/DB Mods: 400m Obj Run Between Each:


25 Slow Bent Over Row OR Slow Bench dips

25Handstand Push Ups

25 Pause Bent Row OR Pause Bench Dips


Continue Reading

pushpress gym management software for boutique gyms and fitness studios