Programming & Intention: July 5th – 9th, 2021

January 7, 2022
Programming & Intention: July 5th – 9th, 2021

Programming & Intentions: July 5th – 9th, 2021 Monday, July 5th, 2021 Warm Up: 3 Rounds 30sec Work | 15sec Rest – Alternating Between Sumo Squat Push-up-to-Side Plank Straight Leg Raise Muscle-up Progression Strength: Deadlift 3-3-3-3-3-3-3 DB/KB/Light Weight:...

Programming & Intentions: July 5th – 9th, 2021

Monday, July 5th, 2021

Warm Up: 3 Rounds
30sec Work | 15sec Rest – Alternating Between
Sumo Squat
Push-up-to-Side Plank
Straight Leg Raise
Muscle-up Progression

Strength: Deadlift

DB/KB/Light Weight: Deadlift
5-7 Reps every 2min or so
x 8-10 Rounds

BW: Alternate Between
10 Mule Kicks &
10 1 Leg Glute Bridges
Every 2min x 8-10 Rounds

WOD: For time:
21 Deadlifts 225/155 lbs
21 Ring Rows
15 Deadlifts 185/115 lbs
15 Ring Dips
9 Deadlifts 135/95 lbs
9 Ring Muscle-ups

DB/KB/Light: 30-20-10
30 Deadlifts > 21 Push Ups
20 Deadlifts > 15 Bench Dips
10 Deadlifts > 9 Russian Push Ups

Bodyweight: 21-15-9 Reps For Time of:
No Push Up Burpees
Push Ups


Strength: Getting HEAVY with some Deadlifts to start the week! With sets of 3, you should get to 90+ percent of your 1 Rep Max. The best thing about Deadlifts is that as long as you maintain your form, you could put 1000lb on the bar and not get hurt. That said, as soon as you start rounding your back, getting out of form, or treating this like anything other than a slow lift, things can go badly. With multiple working sets, like today, this is a great opportunity to dial in your form and technique before you get heavy.

WOD: This gymnastics/strength combo is designed to be FAST, that said, unless you are going RX, the weights should be challenging, so break it up as necessary for the set of 21, no more than 2 sets for the set of 15, and do the final set of 9 unbroken. When it comes to modifying the gymnastics skills, change it up and do something different than you’ve done before to challenge yourself. We’ve done a lot of gymnastics over the last few weeks to help everyone get better. Have fun and GET BETTER!

Tuesday, July 6th, 2021

Warm up: For quality:
20 Row Calories
40sec Calf Stretch
1min Jump Rope
40sec Down/Up Dog Stretch
10 Bike Calories

Strength: 3 Rounds
30sec Work | 10sec Rest Alternating Between
Plank Hold
R Side Plank
L Side Plank
Hollow Hold

WOD: For time:
30 Row OR 25 Bike OR 300m Run
— then: 10 rounds of:
20 Double Unders
15 AbMat Sit-ups
10 Alt DB Power Cleans 50/35
— then: 30 Row OR 25 Bike OR 300m Run


Strength: We’ve got a good old fashioned core grinder. Just remember, you can do anything for 30sec…even if it’s in the 3rd round.

WOD: Find a good pace for the initial buy in so that as soon as you get done with either the Bike or the Row, you can get right to work on your first of 10 rounds of the workout. For the Double Unders, if you are still working on this skill, alternate between singles and Virtual Double Unders (high jump with a double wrist spin and no rope) to help improve this skill. The sit ups and Alternating Dumbbell Power Cleans are designed to be fast and unbroken. So just settle in and GO, GO, GO until you get back to the Row or Bike Cash out. Then, hit it hard to complete this workout.

Wednesday, July 7th, 2021

Warm Up: 300m Run OR 90sec Cardio
— then: 3 rounds of:
10 Box Step-ups 24/20 in
10 Sotts Press
10 Alternating Supermans
10 Dolphin Push-ups

Strength: Shoulder Press
DB/KB/Light Weight: Shoulder Press
5-7 Reps Every 2 ½min x 8 Rounds

BW: Push Ups
10 Reps Every 2min x 8-9 Rounds

WOD: 1min of Each x 3 Rounds
Push Jerk pick load
Alternating Pistol
Rest 1 min

Bodyweight Modifications:
Push Jerk = Push Ups


Strength: Of all the strength-based exercises we do, the Shoulder Press is going to be the lightest. That said, the goal should be to get to 85+ percent of your 1 Rep Max. Be sure to squeeze your butt and lock your knees to keep from using your lower body for this lift.

WOD: The goal of this workout is a lot of reps, and while we want you to choose a weight that is challenging, you should be able to string together 8-10 Push Jerks at a time with a short rest between sets. If you can continue rocking out the reps for the entire minute, it’s too light. If you can only get 3-4 reps at a time, too light. Be sure to get a significant warm up set before you begin to make sure your weight is just right. As for the Alternating Pistols, obviously the goal is to do them as prescribed with full range of motion that includes the hip crease below the knee and standing up completely at the top. That said, when you are modifying, challenge yourself to do something different than you have done in the past and get as close to the full range of motion as possible. If necessary, it’s even recommended to change it up each round. Remember, lot’s of reps and GO FAST!!

Thursday, July 8th, 2021

Warm Up: 7 min AMRAP of:
25 Jumping Jacks
10 Barbell Glute Bridges
10 Pvc Squat Pass Through
20 Flutter Kicks
5 Dip & Drives
5 High Pulls
5 Hang Snatches

Strength: Every 2min x 12 min Alternating Between:
2 Hang Power Snatch pick load
Toes-to-bar Practice

DB/KB/Light: Every 2min x 12 min Alternating Between:
2 Hang Power Snatch Each Arm
Toes-to-bar Practice OR 10 Alt V-Ups

Bodyweight Modifications:
10 Jumping Squats
10 Alternating V-Ups

WOD: 5 Rounds, Each For Time:
400m Run OR 2min Cardio
15 Hang Power Snatch 95/65 lbs
10 Toes-to-bars OR V-Ups
2min Rest After Each Round

DB/KB Modification:
15 Hang Power Snatch =
10 Hang Power Snatch Each Arm

15 Hang Power Snatch = 15 Burpees


Strength: The main point of the Strength & Skill work for today is to warm up and get ready for the workout. You should get significantly heavier during the strength than you are going to go in the workout. Just be sure to work on good form and technique so that it transfers over once the WOD begins. For the Toes to Bar practice, work on your kipping, just be sure to save your hands for what’s to come.

WOD: The goal of this workout is to complete each individual round as fast as possible. Since there is a 2min rest at the end of each round, keep the intensity high as you work through the Run, Snatch, and Toes to Bar. The speed of each round should stay consistent as it would defeat the purpose to complete the first round in 3min and then take 4+ min to complete each of the 4 remaining rounds. For the run, find a pace that allows you to get right to work on the Hang Snatches as soon as you get back in. For the Hang Snatches, challenge yourself to get as close to RX as possible, and remember that only the prescribed weight should be completed unbroken. Since the Snatch is from the Hang Position, 1 and dumps are going to be a time suck, so break the reps into no more than 3 sets with a short rest between each. As soon as the bar hits the ground, get to work on the Toes to Bar.

Friday, July 9th, 2021

Warm up: 2 Rounds Max Reps/Hold
45sec Med Ball Cleans 20/14 lbs
20sec Hollow Hold
45sec Med Ball Push Press 20/14 lbs
20sec Superman Hold
45sec Straight Arm Wall/Rig Sit 20/14
20sec Side Plank Rotations

Rest 1 min

No Med Ball? Use a Dumbbell instead

Strength: Every 1min x 15min
5 Thrusters
1-5: 75/55 | 6-10: 95/65 | 11-15: 115/75

DB/KB/Light: Thrusters
1-5: 5 Reps | 6-10: 7 Reps | 11-15: 9 Reps

Bodyweight: Jumping Squats
1-5: 7 Reps | 6-10: 9 Reps | 11-15: 12 Reps

WOD: Rest 2min after last set of Thrusters, Then: 3min AMRAP of:
3 Squat Cleans pick load
6 Bar Facing Burpees

Bodyweight Modification:
3 Squat Cleans = 5 Jumping Squats


Strength: In addition to Power, Strength, and Speed, Thrusters alone will improve your Coordination and Balance as well, plus, the sets of 5 are going to build Stamina too. That’s over half of the 10 areas of physical fitness in 1 EMOM. Whether you are doing this EMOM as prescribed or modified, be sure to go up in weight every 5 min.

WOD: This 3min AMRAP is what the term “Fran Cough” was made for. The burpees are going to break things up, so choose a weight that will allow you to keep the bar moving for the entire 3 minutes. The difference between the Squat Clean and the Thruster is that the Squat Clean will allow a better Front Rack position. Just be sure to stand up all the way at the top, driving up on the elbows as you stand to keep your chest up. This is a GREAT workout to end your week, so HAVE FUN!!!

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