Programming: August 1st - 5th, 2022

July 31, 2022
Programming: August 1st - 5th, 2022

Programming: August 1st - 5th, 2022

Monday, August 1st, 2022

Warm up: 3 rounds for time of:

10Forward + Reverse Lunges

10secHigh Knee

10secButt Kicker

10Active Pigeons


5 Slow Push-ups

5 Beat Swings

Strength: Bulgarian Split Squat 10-10-10-10-10


Bodyweight: Bulgarian Split Squat

12-14Reps x 6-7 Sets

WOD: “Helen”

3 rounds for time of:

400m Run

21Kettlebell Swing 53/35lbs



Bodyweight:3 Rounds For Time of:

400m Run

30 1-LegGlute Bridges

15 Push Ups

Tuesday, August 2nd, 2022

Warm up: 4 Rounds

30secWORK | 15sec REST

Jump Rope

Alternating V-up

PVC Good Morning

PVC Squat Snatch


Strength: Snatch



DB Only: Alt DB Snatch

5-3-2(Each Arm)


Bodyweight: Burpee

7 Reps x5-6 Sets


WOD: 20min AMRAP


50Double Unders

10Snatch 75% 1RM

R2: 8 @80% | R3: 6 @ 85% | R4: 4 @ 90%

R5: 2 @95%


Bodyweight:20min AMRAP

25 V-Ups

50Double Unders


Each Round Add 2 Burpees


Wednesday, August 3rd, 2022

Warm up: 3 rounds for time of:

1min Plank Hold

30secRight Side Plank

30secLeft Side Plank

30secChilds Pose


10 Box Step-ups 25/10 lbs


Strength: Every 90sec x 10 Rounds Alternating Between:

5Shoulder Press 75% 1RM

20 1-ArmDB Bent Over Row pick load


Bodyweight Modifications: Alt Between

7 Pike Push Ups

10-16Archer Push Ups


WOD: 8min AMRAP of:

4 Devil Press 50/35 lbs

8 Box Jump Overs 24/20 in


Bodyweight: 8min AMRAP of:


8 Box OR Broad Jumps

Thursday, August 4th, 2022

Warm up: 2 Rounds

1min of Each For Max Reps

Air Squat

Samson Stretch

Plate Ground-to-Overhead 25/15

Russian Twist 25/15 lbs

Foam Roll


Strength:8min For quality:

Rope Climb Practice



No Rope?: 8min Strength on Your Own

Push Press, Push Ups, Sit Ups, Back Squat, etc…whatever you want, just get some work in! 😉


WOD:5 rounds

1 min Each X Max Reps of:

Rope Climb

AbMat Sit-up

Echo Bike Calorie

Odd Object Ground-to-Shoulder



Modifications:5 rounds

1 min Each X Max Reps of:

Farmers Carry/Obj Hold


High Knees

Odd Object Ground-to-Shoulder


Friday, August 5th, 2022

Warm up: 2 rounds of:

10Down/Up Dog Stretch

10Active Pigeons

2 30secCouch Stretch

6 90/90Hip Mobilities

10 Pike Push-ups

10Jumping Dips

10 Drop Squats


1Burgener Clean Warm-up


Strength: Squat Clean



DB Mod: Squat Clean

5-7 Reps x 7-8 Sets


Bodyweight: Jumping Squats

10-12Reps x 9-10 Sets


WOD: CrossFit Games Open 15.4

8minAMRAP of:

3Handstand Push-ups

3 Cleans185/125 lbs

Add 3Handstand Push Ups Each Round



DB/BW Mods:

3 Cleans= 6 DB Cleans

OR 8Jumping Squats

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