Programming & Intentions: August 23rd – 27th, 2021

January 7, 2022
Programming & Intentions: August 23rd – 27th, 2021

Programming & Intentions: August 23rd – 27th, 2021 Monday, August 23rd, 2021 Warm Up: 3 Rounds x 30 sec WORK & 20 sec REST Knee Hug To Walking Lunge Toy Soldier Lunge Jump Cartwheel Endurance: 800m Run OR 4min Cardio WOD: 6 rounds for time of: 200m Run OR 1min...

Programming & Intentions: August 23rd – 27th, 2021

Monday, August 23rd, 2021

Warm Up: 3 Rounds
x 30 sec WORK & 20 sec REST
Knee Hug To Walking Lunge
Toy Soldier
Lunge Jump

800m Run OR 4min Cardio

WOD: 6 rounds for time of:
200m Run OR 1min Cardio
8 Alternating Pistols
4 Chin-ups
2 Wall Walks

Chin up = gymnastic push up


Endurance: While the goal of an 800m Run is to go as fast as possible, you have to find a pace that allows you to keep moving for most of the run and then sprint it out at the end. If you go to early, you may lose steam at the end, too late and you miss out on a chance for a faster run. If you have done the 800m Run on our track, you should know about what to expect. If you haven’t this is going to be a good opportunity to figure it out.

WOD: Yay…more running…and a little flashback to the Wall Walks in Open WOD 21.1. The good news is the run is much shorter and the reps on the Wall Walks are much less! Between the Run at the beginning and the Wall Walks at the end, are Pistols and Chin Ups. With relatively short reps for each exercise, you should be able to go fast on each of the exercises (with full range of motion of course 😉) including the run. If you are modifying the pistols, do something different so you can work on getting as close to Rx as possible. Also, chin ups are more of a strict exercise and should be less challenging than the overhand Pull Ups, so see how it goes and do your best to be as strict as possible.

Tuesday, August 24th, 2021

Warm Up: 2 Rounds of:
20 Jump Ropes
20 High Knee Jump Ropes
10 Straight Leg Sit-ups
10 Side Plank Rotations
10 PVC Good Mornings
20 PVC Back Squats

Strength: 5 sets of complex
3 Barbell Good Mornings +
6 Back Rack Reverse Lunges + 3 Romanian Deadlifts

6 Mule kicks
+6 Forward & Back Lunges
+3 Broad Jumps

WOD: 6 min AMRAP of:
10 Alt DB Hang Snatches 50/35
40 Double Unders

Bodyweight: 10 alt. Lunge jump


Strength: The Barbell Good Morning is a great way to strengthen and stabilize your back as well as work your hamstrings when done correctly. For athletes who tend to fall forward in the Front or Back Squats, this a great exercise to help that. The Back Rack Lunges are mainly going to work your glutes and quads and also the hamstrings and calves. Plus, they are easier on the knees than a Forward Lunge. Finally, the Romanian Deadlift is going to work the posterior chain, including the back, hamstrings, glutes, and adductors (thigh). By putting all three of these lifts together in a complex, you are going to get one heck of a leg day! Start light to ensure full range of motion and continue that same range of motion as you get heavier in each set of the complex.

WOD: There’s no question about it, this one is going to be a burner. The goal of any AMRAP is to get as many rounds as possible in the time allowed, and today, it’s going to be 6minutes of 10 Dumbbell Hang Snatches & 40 Double Unders. We are working from the Hang position for the Dumbbell Snatch, which is going to help you get your hips open and use the stronger leg muscles to drive the weight upwards while your arms are going to continue the momentum. Since you are alternating arms after each rep, use your coordination to switch hands as the barbell comes down.

Efficiency in the Double Unders is going to be the biggest difference maker in this workout. If you can get 40 unbroken consistently, you are going to get a lot of good rounds. Even if your breaks are controlled (every 10-20 reps by design) with a quick reset and another set, you are going to go faster than doing singles. If you are doing Single Jumps, all good, just alternate each round between 60 Singles and 40 Vertical Jump (a more explosive jump without using a rope) to help you get better at them. Use the time switching between exercises to control your breathing. Pick up your pace in the final couple minutes. The goal of this workout is to just keep moving. Taking time to rest, get water, and even untangle your jump rope is going to make all the difference, so just go, Go, GO, and have FUN!!

Wednesday, August 25th, 2021

Warm Up: Every 1 min x 10min
Alternating Between
15 Medicine Ball Cleans 20/14
30sec Hollow Hold
10 Lateral Burpee Over Med Ball
30 Hollow Body Scissor Kicks
15 Med Ball Clusters

WOD: 5 Rounds – Each For Time
20/16 Row Calories
15 Wall Balls 20/14
10 Toes-to-bars

Rest 2 mins between each round.

DB/KB Modifications:
Row = hang sumo high pull
Wall ball = thruster
Toes to bar = V up

Row = 20/16 Burpee
Wall Balls = Object thruster
OR squat jump


WOD: After a good warm up, we are going to get right after it today. Many athletes have mentioned to me that they love workouts with rest built in, so, today is your day! The point of having that built in rest is for you to keep the intensity high and go as fast and efficiently as possible during the working periods. For today’s workout, each round is for time, and while we are looking for consistency over all 5 rounds, getting faster is a GREAT goal, especially for the final round. On the Row, work on long powerful pulls, control your breathing, and keep a good pace. After the Row, take a couple deep breaths to slow your heart rate and then get after the Wall Balls. A great goal for the Wall Balls and Toes to Bar is to go unbroken. If you need to break it up, no more than 2 sets for each. Remember, you are going to get 2minutes to rest after the Toes To Bar, so go hard with the best range of motion and as close to prescribed as possible.

Thursday, August 26th, 2021

Warm Up: 2 rounds
1 min per station max reps:
Barbell Overhead Hold, 45/35
Plank Hold
Front Squat Hold, 45/35
Active Bar Hang

DB/KB: Overhead hold
Goblet squat hold

BW: Pike Hold
Squat hold
L sit hold

Death By Lb Shoulder Press
With a continuously running clock perform:
3 Shoulder Press, 45/35 lbs in the first 1 min
+10lb min 2.
+20lb min 3.
+30lb. min 4.

DB/KB: Up by 2 reps
2, 4, 6, 8 etc.
BW: Pike push=
Up by 2 reps
2, 4, 6, 8 etc.

WOD: 10 mins AMRAP:
5 Front Squats, 95/65
7 Push Press, 95/65
9 Bent Over Barbell Rows, 95/65

DB/KB: 5 Front squat/ goblet squat
7 Push press each arm
9 Bent over row each arm

BW: 5 Squat Jump
7 Pike Push Up
9 Bench Dips


Strength: It’s another great day to get HEAVY, and while the Shoulder Press is going to be the lightest of all the Overhead Lifts due to the lack of lower body muscle recruitment, it’s still a great day for a new 3 rep PR. Be sure to get some good round in too, even if you need to start with a lighter bar or go up in smaller increments. Stay strict with this movement and keep the bar moving through all 3 reps.

WOD: This 10min AMRAP is set at a relatively light weight to keep you moving and get a lot of good rounds in. The lighter weight will also help you go through each round without dropping the bar, which would also be a great goal for this workout. If you do need a break between exercises, work on going unbroken through the Front Squats and Push Press to avoid having to Clean the bar back to the Rack Position.

Friday, August 27th, 2021

Warm Up: 2 Rounds Of:
10 Box Step-ups
10 Active Pigeons
10 Down/Up Dog Stretches
10 Scorpion Stretch (Each Side)
10 Alt. Bicycle Crunches
20sec Ring Support Hold

WOD: 28 min AMRAP of:
8min Max Cal Row
Then: 2min Rest
– Then: 8 min AMRAP of:
3 Ring Dips
6 Burpee Box Jump Over 30/24 in
9 AbMat Sit-ups
Then: 2min Rest – Then:
8min Max Cal Bike

No Rower or Bike?: 8min Run
(4min Out and Back Again)
3 Bench Dips
6 Burpee Broad Jumps
9 Sit Ups


WOD: We’ve got some good old-fashioned endurance to finish off the week. 16minutes of it in fact. 8min on the Rower and 8min on the Bike with an 8min AMRAP between the two. The good news is you are going to get 2min of rest between each 8min period. Whether you are starting on the Rower or the Bike, keep a good pace through the time and pick it up in the last minute. For the AMRAP, cycle through the 3 Ring Dips, 6 Burpee Box Jump Overs, and 9 Sit Ups. This one is a workout you are just going to have to power through and find a way to keep moving, get as many calories and reps as possible, and HAVE FUN!!

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