Programming: August 2nd – 6th, 2021

January 7, 2022
Programming: August 2nd – 6th, 2021

Programming, Intentions: August 2nd – 6th, 2021 Monday, August 2nd, 2021 Warm Up: 2 rounds for quality of: 10 PVC Shoulder Pass Throughs 10 Wall Facing PVC Overhead Squats 10 Overhead Walking Lunges 10 Muscle Snatches Thoracic Opener, 30 secs Strength: Overhead...

Monday, August 2nd, 2021

Warm Up:
2 rounds for quality of:
10 PVC Shoulder Pass Throughs
10 Wall Facing PVC Overhead Squats
10 Overhead Walking Lunges
10 Muscle Snatches
Thoracic Opener, 30 secs

Overhead Barbell Alt Lunge

DB/KB/Light Weight:
1 Arm OH Lunge = 4 each arm OR 8 Reps

Body weight= Odd object
6 each arm

3 rounds for time of:
2 Power Snatches, 135/95 lbs
4 Overhead Squats, 135/95 lbs
6 Overhead Barbell Alt Lunges, 135/95 lbs

DB/KB/Light Weight:
2 per arm – 4 per arm squat – 6 per arm lunge
4 Power Snatch – 6 Overhead Squats – 8 OH Barbell Lunge

Bodyweight = 5 Rounds
3 Burpees
6 squat jumps
8 each leg forward & reverse lunge


Strength: If you got a chance to watch the 2021 CrossFit Games this weekend you probably saw that the final movement of the final event was an Overhead Lunge. This is an exercise that requires Strength, Balance, Stamina, Coordination, Power, Agility, and Flexibility, in other words, 7 out of the 10 areas of physical fitness. The good news is, if you are just getting started and/or this is a challenging movement for you, these are the areas you are going to develop today. So, work on form and technique more than anything and get as heavy as possible to push yourself in this exercise.

WOD: Today we have a workout with relatively light reps, so, it’s a great day to work on form, technique, and getting as heavy as possible up to the prescribed weight. It’s okay to rest between exercises, in fact, we’d rather see a little rest and heavier weight, as long as your form is on point. All 3 exercises require technical proficiency, so work more on form and technique than going fast OR going heavy.

Tuesday, August 3rd, 2021

Warm Up: Tabata
4 cycles of 20 secs WORK & 10 secs REST
Double Under
No Push-up Burpee
Leg Swoop

Manmaker: 3-3-3

Double Unders (Unbroken)s:
Max Set

WOD: 5 cycles:
AMRAP in 3 mins of:
3 Push-ups
6 Alternating Pistols
9 AbMat Sit-ups
12 Double Unders

Rest 1 min between each cycle.


Strength: The “Manmaker” is a dumbbell exercise that is going to be as challenging as you make it. With a longer workout ahead, we are not going to spend a lot of time on this exercise, so go as heavy as possible.

WOD: This is a “Chief” style workout with relatively low reps for as many round as possible in a short period of time. The point of a workout like this is knowing you are going to get a full minute of rest after every 3-minute burst. So, go as fast as you can during each 3-minute period. Plus, with higher skill exercises in the Pistols and Double Unders, challenge yourself to go as close to the prescribed exercise as possible with the best range of motion possible…even if you need to alternate between modifications to do something different each round. A big goal for this workout is to stay consistent and get as many or more reps in round 5 as in round 3.

Wednesday, August 4th, 2021

Warm Up:
Run, 400 m
— then: 3 rounds of:
10 Single Leg Barbell Good Mornings 45/35 lbs
10 Back Squats 45/35 lbs
10 Banded Lat Pull Downs

Strength: Deadlift
Warm Up 8-8
Working: 8-8-8-8

DB/KB/Light Weight
4 Deadlift 4 Reverse Lunge x 6 working sets

Bodyweight: Side lunge+ Squat + reverse lunge
4 per leg every 2 ½ min 6-8 rounds

6 mins AMRAP of:
1 Deadlift, 315/205 lbs
2 Bar Muscle-ups
3 Single Dumbbell Squat Cleans, 70/50 lbs
4 Lateral Burpee Over Bars

DB/KB/BW mods=
2 Deadlifts + 2 reverse lunge
4 Bent over over/ gymnastic push up
6 squat clean/ squat jump
8 Burpee over object


Strength: Everybody loves Deadlift day!! This is a day when we get to use most of the weights in the gym. With sets of 8, not only are you going to get to build Strength and Power, you are also going to build Stamina. Just work on going unbroken for all 8 reps. This is not a “1 and dump” kind of strength.

WOD: Today we have another workout with relatively light reps. As a 6 minute AMRAP, it’s also relatively short time too. That said, this is a great workout to challenge yourself on the weights and the skills and get as close to prescribed as possible. The Deadlift is going to be deceiving, so be sure to work on good form and technique with each lift. Even if you don’t have Bar Muscle Ups, with only 2 reps per round, challenge yourself with your gymnastics skills. Speed in the squat is going to be a must in the Dumbbell Squat Clean and this is also going to help when it comes to your barbell Squat Cleans and Snatch. The Lateral Burpees over the Bar are just a burner at the end and your time to breath, relax, and get ready for the next round. 8-10 Rounds or more IS possible in this workout. Just pace yourself in the beginning so you can turn it on at the end.

Thursday, August 5th, 2021

Warm Up: Tabata = 3 Rounds x 20 sec WORK & 10 sec REST
Medball Pressing into Lunge 20/14
Hanging L-Sit Hold
Active Pigeon
Toe Touch Sit-up

Strength: 9 Min alt EMOM
100m Row OR 20sec Cardio
30sec Toes-to-bar Practice
20 Med Ball Russian Twists (20/14)

BW Modification: Med Ball Russian Twist
20 V ups OR 20 Object Russian twist

For Time:
Row 1000 m or Run 800m
50 Wall Balls, (20/14)
30 Toes-to-bars or V up
— then: 500m Row OR 400m Run OR 2min Cardio
25 Wall Balls, (20/14)
15 Toes-to-bars or V up

No Med Ball Mod:
Wall Balls = DB/KB Thruster

Bodyweight Mod:
Wall Balls = Jumping Squats


Strength: Today we have an EMOM that alternates between an Endurance exercise in the Row and then Core Strength in the Toes to Bar practice and the Russian Twist. The goal is to go as hard as possible in the 100m Row, get 20+ sec of rest before the Toes to Bar practice, and then knock out the 20 Russian Twists in 40sec or less.

WOD: Any workout that starts with a longer endurance exercise like the 1000m Row requires pacing. Find a pace where you can get off the row, get your breathing under control, and then get after the Wall Balls. A great goal is to break the Wall Balls into sets of 10 or more with short rest between sets. Then, on the Toes to Bar, chip away as fast as possible until you complete all 30. Stick with the same strategy in the second half of this workout. Pace the row. 2-3 sets for the Wall Balls, and then get done with the Toes to Bar as fast as possible.

Fridiay, August 6th, 2021

Warm Up:
2 rounds for quality of:
10 Dumbbell Bent Over Rows
30sec Wall Handstand Hold
10 DB Ground-to-Overheads
30sec Ring Hold

1 Arm Dumbbell Shoulder Press
1 Arm Dumbbell Row

WOD: 12 mins of:
max rep Handstand Push-ups
200m Run OR 1min Cardio
max rep Ring Dips
200m Run OR 1min Cardio

HSPS alt= Pike push up
Ring Dip alt= bench dip


Strength: This is a unique movement in the Dumbbell Shoulder Press and Row where core stability is going to be important to take the pressure off the lower back. Get tight as you press the Dumbbell overhead and pull it into your chest in the Press and Row and get as heavy as possible. Both lifts are going to expose weaknesses on 1 side of the body or the other. Stay at the same weight for both sides to help even out these weaknesses.

WOD: The goal of this workout is to accumulate as many Handstand Push Ups and Ring Dips as possible between 200m Runs. Pace yourself on the Run so you can maximize your strength in these 2 gymnastics exercises. Also, as always, challenge yourself to go as close to prescribes as possible.

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