Programming & Intentions: August 16th – 20th, 2021

January 7, 2022
Programming & Intentions: August 16th – 20th, 2021

Programming & Intentions: August 16th – 20th, 2021 Monday, August 16th, 2021 Warm Up: 2 rounds for quality: 6/3 Cal Row 10 Barbell Good Mornings 45/35 10 Barbell Side Lunges 45/35 10 Hang Sumo DL High Pulls 10 Active Pigeons Bodyweight: Grab an Object (Jug of...

Programming & Intentions: August 16th – 20th, 2021

Monday, August 16th, 2021

Warm Up: 2 rounds for quality:
6/3 Cal Row
10 Barbell Good Mornings 45/35
10 Barbell Side Lunges 45/35
10 Hang Sumo DL High Pulls
10 Active Pigeons

Bodyweight: Grab an Object
(Jug of water, Book, Even a Rock)

Strength: Sumo Deadlift

DB/KB: 3 Sumo Deadlift
+ 4 Side lunge
every 2 ½ min. 8-10 rounds

Bodyweight: 5 Sumo Jump
+ 6 side lunges
Every 2 ½ min. 8-10 rounds

WOD: For Time
21-15-9 reps
Row (calories)
Sumo Deadlift High-pull 75/55

DB/KB: 21-15-9
Goblet squat jump
Hang sump high pull

Bodyweight: 21-15-9
Sumo squat jump


Strength: Lift something HEAVY! Just like in a normal Deadlift, the Sumo Deadlift is going to work the hamstrings, its just going to be a lot more quad and glute dominant. This is also a great type of Deadlift to take it easy on the back when performed correctly. Be sure to work proper form in your warm up sets so you can go heavy on your working sets.

WOD: The Row and the Sumo Deadlift High Pull are very similar movements. The difference is with the Row, we are looking for more power in each stroke where the Sumo Deadlift High Pull is all about good form and exploding out of the bottom. It is also going to be a faster up and down movement than the Row. This classic 21-15-9 rep scheme is all about intensity, so find a good pace on the Row and go fast on the Sumo High Pulls. If you need to break the Sumo High Pulls into sets, no more than 3 sets of 7 and 3 sets of 5 in the first two and work on going unbroken as you finish it up. Just be sure to maintain as good of form in the last round as in the first.

Tuesday, August 17th, 2021

Warm Up: 6min of:
400m Run OR 2min Cardio
In Remaining Time, AMRAP of:
10 Alt Deep Lunge + Rotations
10 No Push-up Burpees
2 1-Leg Straddle Folds 20 secs
10 Bottom Squat Holds

Strength: 10 Min. Alt EMOM:
3 Thrusters pick load
30sec Pistol Progression

DB/KB/Light Weight: 10min Alt EMOM
6 Thrusters (Each Arm)
30sec Pistol Progression

Bodyweight: 10min Alt EMOM
3 Pike Burpee Tuck Jump
30sec Pistol Progression

WOD: 3min AMRAP x 5 Cycles
3 Thrusters 95/65 lbs
3 Lateral Burpee Over Bars
6 AbMat Sit-ups
1min Rest Between Rounds

6 Thrusters
OR 3 Squat Tuck Jumps


Strength: Like the Sumo Deadlift High Pull from yesterday, the Thruster is an explosive exercise. Instead of pulling the weight from the ground, you are pushing the weight from the bottom of the squat in the front rack position all the way overhead. They wouldn’t name it a Thruster if it wasn’t designed to have some zip to it! This is also going to get you prepared for the workout, so get significantly heavier than you plan on going so the weight in the WOD feels lighter. You are going to be alternating between the Thrusters and either Pistols, or a Pistol Progression, every min on the min for 5 rounds of each. So, be sure to rest when you can as this is going to get spicy on the legs quickly.

WOD: This “Chief” style workout is designed for speed. You will have 3 minutes to complete as many rounds as possible for 5 total sets. The reps are relatively low so you can go fast knowing there is a 1min rest coming up at the end of each 3min period. Just be sure to get set up efficiently so there’s no wasted movement between exercises. Go hard, Go FAST & HAVE FUN!!

Wednesday, August 18th, 2021

Warm Up: Tabata Work
3 x 20 secs / 10 secs
Jumping Dip
Ring Support Hold
Down Dog To Up Dog
Split Jump
30sec Rest

Burgener Clean Warm Up 45/35

Strength: Split Jerk

DB/KB: Spit Jerk
1-Arm = 3-2-2-2-1-1-1-1 (Each Arm)

Plyo Push Up 10-8-8-8-5-5-5-5

WOD: 3 rounds for time of:
3 Clean & Jerks 185/125
9 Ring Dips

DB/KB: 3 Rounds For Time
6 Clean & Jerks (Each Arm)
12 Bench Dips

Bodyweight: 3 Rounds For Time
8 Squat jumps
6 Burpees


Strength: Today is a GREAT day for a new Personal Record and the Split Jerk is a great lift to get you there. There is considerably more form and technique required in the Split Jerk than many of the other overhead lifts. If you get a chance, You Tube some of the Olympic Weightlifting to see the speed at which these specialized athletes can generate getting under the bar. Be sure to dial in your form on your warm up sets so you can crush it on the working. Also, take time to rest and recover after each set, even grabbing a seat so your legs are fresh when you go to lift.

WOD: This workout is more about getting heavy than going for speed. In other words, even if you aren’t doing the prescribed weight, challenge yourself even if it slows you down a bit. On the Ring Dips, work on full range of motion, and again, challenge yourself to go as close to Rx as possible, even if it takes longer.

Thursday, August 19th, 2021

Warm Up: 2 rounds of:
20 Jump Ropes
20 Alt Foot Step Jump Ropes
20 Jump Rope (Reverse)s
— then: 2 rounds of:
10 Push-up-to-Side Planks
5 Forward Rolls
5 Backward Rolls
30sec Couch Stretch (Each Leg)
30sec Toe Touch

Core Strength: 12 Min alt EMOM:
45sec Plank Hold
45sec Hollow Hold
45sec Cross Mountain Climber
45sec Hanging L-Sit Hold

WOD: For time:
For time:
100 Double Unders
10 Turkish Get-ups, 35/20 lbs
10 Deck Squats, 35/20 lbs
10 Pull-ups
80 Double Unders
8 Turkish Get-ups, 35/20 lbs
8 Deck Squats, 35/20 lbs
8 Chest-to-bar Pull-ups
60 Double Unders
6 Turkish Get-ups, 35/20 lbs
6 Deck Squats, 35/20 lbs
6 Bar Muscle-ups

No pull up bar:
10 Gymnastic Push up
8 Bent over row
6 Gymnastic Push up +
Bent over row + bench dip

Bent Over Row = Archer push up


Strength: Yeah, Core Work! Building and maintaining a strong core is essential for fitness AND for life! Since you get a 15sec rest at the end of each 45sec hold or movement, challenge yourself to hold the position or keep moving the entire time.

WOD: This chipper style workout is going to be a good one! The first 3 exercises are the same each round, even as the reps go down. It’s the gymnastics movement that changes, going up in skill as the reps go down. While Rx is a great goal for this one, this is a great workout to improve your gymnastics skills. The Double Unders are going to get your heart rate up, so take a few breaths before going into the Turkish Get Ups so that you stay in control and do it correctly. Turkish Get Ups are one of the best exercises to build strength, stability, and mobility throughout the body, so this is a workout you do not want to miss!! Just keep moving the entire time, get after it, get those doubles down, and make this WOD a great one!

Friday, August 20th, 2021

Warm Up: For quality:
400m Run OR 2min Cardio
10 Pigeon Pose on Boxes 30sec Thoracic Extension on Box

4 Rounds: 5 PVC OH Squat +
5 Pass Through in Bottom of Squat + 5 PVC Sotts Press

Strength: 1 Snatch Balance + 2 Overhead Squat
1-1-1-1-1-1 OR Every 2.5min x 6 Rounds

DB/KB Mods: 1 Arm Squat Jerk + 2 Overhead squat (Each Arm)
X 8-10 rounds (15min)

Bodyweight (w/ PVC OR Towel)
1 Snatch Balance + 5 OH squats + 10 OH lunges
X 8-10 rounds (15min)

WOD: For Time
300 Box Step-ups 24/20 in
Every 3rd min:
200m Run OR 1min Cardio


Strength: Proper form, technique, and range of motion is the most important piece of the Strength for today. The Snatch Balance is designed to be an explosive exercise where you are working on getting under the bar and into your squat fast. You Snatch Balance is only completed when you stand all the way up with the bar overhead, then, you are going to 2 Overhead Squats. Be sure to work on proper form, range of motion, and speed under the bar more than going heavy in these lifts.

WOD: This one is as simple as it gets. 300 Box Step Ups for time is going to be a leg burner and a great way to get stronger in the legs. Coupled with a 200m Run every 3rd minute, this is going to help you keep moving up and down on that box. Just keep moving on this one. The breaks are going to add a lot of time, so just settle in and go, go, GO!!

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