Programming & Intentions: November 15th - 19th, 2021

January 7, 2022
Programming & Intentions: November 15th - 19th, 2021

Programming & Intentions: November 15th – 19th, 2021

Monday, November 15th, 2021

Warm Up: Tabata Work x 2
30 sec WORK | 20 sec Rest
Row Calorie
Russian Push-up
Med Ball Clean 20/14 lbs
Bike Calorie
Ring Row

WOD: 3 x 3min Max Rep
250m Row OR 1min Cardio
20 Wall Balls 20/14 lbs
Max Reps in Remaining Time Of: Ring Dips
~Then: 3 x 3min Max Rep
20/15 Bike Calories
10 Ring Dips
Max Reps in Remaining Time Of:
Wall Balls 20/14 lbs
2min Rest Between EACH Round

No Row/Equip
Row = 1min Sumo High Pulls OR Run
Wall Balls = DB Thruster OR Jump Squats
20Cal Bike = 40/30 High Knees R+L=1


WOD: We are getting tight into the workout today after a good warm up. So, during the warm up, be sure to get loose, get warm, stretch anything you need to stretch, and get ready to go! We have six, 3min AMRAPs (As Many Reps as Possible) with 2 minutes to Rest between each one. Each AMRAP is going to have 2 exercises to get through as fast as you can, and then complete as many reps of the 3rd exercise as you can in the time remaining. Some of the are going to start with the 250m Row, 20 Wall Balls, and then Max Ring Dips, and some will start with the 20/15 Cal Bike, 10 Ring Dips, and Max Rep Wall Balls.

To explain how you should work through each of these AMRAPs, we are going to break down the time of each one. For the first 3, the 250m Row should take anywhere from just under a minute to around 90 seconds. While the Wall Balls are going to be a bit trickier, and times will vary more, especially after the Row, the goal should be to complete all 20 in less than a minute including any breaks you take. That will give you 30sec to 1min to complete as Many Ring Dips as possible. On the Row, go as fast as you can, just make sure you leave gas in the tank for the Wall Balls. If you need to break up the Wall Balls, no more than 2 sets of 10, otherwise, you are going to leave yourself with very little time for the Dips.

For the Bike, 20 Calories for Guys and 15 Calories For Girls should also take under 1min. I’ve seen guys do 21 Calories in 20sec, and Coach Zach did 30 Calories in 17 seconds at the gym, so it’s more than possible. No matter how fast you go through this, you are going to need to get right to work on the 10 Ring Dips as soon as you get off the Bike to maximize your time to get as many Wall Balls as Possible in each AMRAP. These AMRAPs are going to be burners, so work on quick transitions, no wasted motions, and just be sure to go, Go, GO!

Tuesday, November 16th, 2021

Warm Up: For Quality
15sec Lateral Jump
15 sec Vertical Jump
30sec Jump Rope
-- then: 2 rounds of:
10 Reverse Lunges
5 Plank Hip Taps
10 Beat Swings
5 Plank Hip Taps
-- then: 30sec Jump Rope
-- then: 2 Rounds
Burgener Clean Warm Up 45/35

Strength: Power Clean

DB/KB/Light/BW: Power Clean
OR Strict Burpees
5-7 Reps Every 2min (or so)
x 7-8 Rounds

WOD: 5 min AMRAP of:
4 Power Cleans 155/105 lbs
24 Double Unders
10 Pull-ups

DB/KB/Light/BW 5min AMRAP
6 Power Cleans OR Burpees 24 Double Unders OR Vertical Jump
10 Push Ups


Strength: The Strength today is going to be the main event with 5 working sets of 3 reps of Power Cleans. With a 5min AMRAP at the end, you are going to have 20+ minutes to get as heavy as possible. During the warm up, really focus on performing the Burgener Warm Up correctly, hitting the right spot of each lift, getting the hips open, elbows high and outside, etc. Get a few good warm up sets at lighter weight in before you get to your working sets. With plenty of time, take time to rest between sets.

WOD: After a long strength session with plenty of time to rest, we are going to have a burner for the workout. 5 minutes to get as many rounds of possible of 4 Power Cleans, 24 Double Unders, and 10 Pull Ups. For the Power Cleans, if you can cycle the barbell without letting go, go for it. That said, it's okay to 1 and dump each rep, especially if it helps you get closer to the prescribed weight, just be sure to get back on the bar as soon as it stops moving. For the Double Unders, work on going unbroken and get through them fast. If you can do the 10 Pull Ups unbroken, go for it, this is going to keep you going fast as long as you can get back to the barbell with a quick transition as soon as you are done. If you need to break up the Pull Ups, it should be a very fast drop down and jump right back up.

Wednesday, November 17th, 2021

Warm Up: 2 Rounds
x 20sec WORK | 10sec REST
Squat Hold
1-Leg Box Step-up 24/20 in
Jumping Air Squat
Single Leg Broad Jump
-- then: 2 rounds of:
200m Run OR 1min Cardio
1min Stretch

Strength: Every 1min x 10min
8 Box Jumps 24/20 in
5 Back Squats 60% 1RM

DB/KB/Light/BW: Every 1min x 10min
8 Broad Jumps
5-7 Back, Front, OR Jump Squats

WOD: For time:
800m Run OR 4min Cardio
21 Back Squats 135/95 lbs
600m Run OR 3min Cardio
15 Back Squats 135/95 lbs
400m Run OR 2min Cardio
9 Back Squats 135/95 lbs

DB/KB/Light/BW Modifications:
21-15-9 Front Squats
OR 30-25-20 Jumping Squats


Strength: This one is going to get a little spicy. Every min on the mon for 10min you are going to be alternating between 8 Box Jumps and 5 Back Squats at 60% of your 1 Rep Max. For the Box Jumps, go as fast as your can, just be sure to stand all the way up. The design of this is to be a bit fatigued by the time you get to the Back Squats, so once you finish your Box Jumps, take a few seconds to rest, then, as soon as the whistle blows, get your 5 Back Squats done as fast as can so you have time to rest before the next round. Be sure to get full range of motion in the Back Squats.

WOD: Running and Back Squats today. The weight on the Back Squats is relatively light, so as soon as you get in from the run, get to work on each set. This one is going to be a leg burner, so keep a good pace on each run and work on getting through the 21, 15, & 9 Back Squats in the least amount of sets, unbroken if possible. As soon as you complete each set of 21 & 15, get right back out on the next run. Your legs are going to be tired, so just get moving and pick up the pace as you loosen up.

Thursday, November 18th, 2021

Warm Up: 6min AMRAP of:
20 Jumping Jacks
10 Bear Crawls
10 Slow Mountain Climbers
10 Straight Leg Sit-ups

Strength: 2 Push Press
+ 2 Push Jerk 1-1-1-1-1

DB/KB/Light: 3 Push Press
+ 3 Push Jerks 1-1-1-1-1

DB/KB/Light: 5 Push Ups
+ 5 Pike Push Ups 1-1-1-1-1

WOD: For Time, Reps Of:
10 – 8 – 6 – 4 - 2
1-Arm DB Shoulder-to-OH 50/35
Toes-to-bar OR V-Ups
Handstand Push-up

Bodyweight Modifications:
1-Arm DB Shoulders to OH = Archer Push Ups


Strength: The Strength today is a complex of two overhead exercises and you are going to do 2 reps of each. You should go up in weight over the course of each set and you are going to be limited by the Push Press which is a single dip and drive compared to the Push Jerk where you are going to drop back under the bar after the initial dip. This is a great chance to get heavy on the Push Press and work on good form on the Push Jerk. While we are doing 5 working sets, be sure to get a few warm up sets in to dial in your technique. You are going to have plenty of time to get through your sets so take plenty of rest between each one.

WOD: The workout is going to be a burner and a lot of upper body, especially after the Strength. Descending Reps of 10, 8, 6, 4, & 2, Single Arm Shoulder to Overhead, Toes to Bar, and Handstand Push Ups. So, go as unbroken as you can and get through this one fast! For the Shoulders to Overhead, you can Push Press, Push Jerk, Split Jerk, or even Shoulder Press, although, the Push Press or Push Jerk are going to be the fastest and most efficient options. I'd strongly recommend you even out your reps between your right and left arms, however, you can do 5, 4, 3, 2, & 1 in a row for each set. For both the Toes to Bar and Handstand Push Ups, again, go unbroken if possible, however, you can break it up if it helps you get closer to the prescribed movement. This workout should be fast, so, go, Go, GO! Work on quick transitions between sets and get your rest between exercises.

Friday, November 19th, 2021

Warm Up: For quality:
10 PVC Shoulder Pass Through
5 3sec Pause OH Squat
10 Burpees
5 Cat kine Stretch
10 Alt. Plank Opp Toe Touch

Active Burgener Snatch Warm Up

3 Snatch-grip Shrugs
3 Hang Snatch High Pulls
3 Muscle Snatches
3 Overhead Squats
2in, 4in, 6in Snatch Land
3 Snatch Lands

Strength: Every 1min x 10min Power Snatch + OH Squat
pick load

DB/KB/Light: Every 1min x 10min
2 Power Snatch + 2 OH Squat
(Each Arm)

Bodyweight: Every 1min x 10min
4 Jumping Squats + 4 Air Squats

Open WOD 13.1: 17min AMRAP of:
40 – 30 – 20 – 10
30 @ 75/45 | 30 @ 135/75 | 30 @ 165/100
Max Reps in Remaining Time of:
 Snatch 210/120 lbs

DB/BW Modifications:
Snatch =
20 DB Snatches Each Arm
OR 40 Jumping Squats

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