Programming & Intentions: November 8th - 12th, 2021

January 7, 2022
Programming & Intentions: November 8th - 12th, 2021

Monday, November 8th, 2021

Warm Up: 2 Round For Quality
200m Run OR 1min Cardio
10 Mule Kicks
10 Reverse Lunges
10 Push-up to Down Dogs
Foam Roll, 1 min

Strength: Deadlift
1 Rep Max

DB/KB/Light: Deadlift5 Rep Max
Max Deadlifts in 20 Sec
x 10 Sets

Max 1 Leg Glute Bridge 30sec
x 9 Sets w/ 90sec Rest Between

WOD: Tabata Row
20sec WORK | 10sec REST
X 6 Rounds

No Rower?
20sec WORK | 10sec REST x 6
Sumo High Pulls
OR Mule Kicks


Strength: This one is pretty simple…to get as heavy as possible! Not only is the Deadlift going to help you increase strength and power, it is also going to help you improve all your other lifts. Be sure to get plenty of warm up sets in and use great form when performing each lift and set. Get your form dialed in during your warm up sets and if you aren’t sure about it, check in with a coach to make sure you are good before you get to your heavy sets. Also, get plenty of rest between sets, you are going to have plenty of time for this one. Going to be great to start the week with a new PR so let’s hear that bell ring all day long!   

WOD: We have a short workout to finish up, some Endurance after a day of Strength. Tabata Row, the whole point of this style of workout is to go as fast as possible in each period, knowing you are going to get to rest after each one. Just like in the Deadlift, good form is important for efficiency. Go fast and burn as many calories as possible in each 20sec period.  

Tuesday, November 9th, 2021

Warm Up: Tabata Work
20sec WORK | 10sec REST x 2 Rounds
High Knees
Overhead Squats (PVC)
Bottom Squat Pass Through
Butt Kickers
Plank Balance

Strength: Hang Power Snatch 2-2-2-2

DB/KB/Light: Hang Power Snatch
3 Reps Each Arm
Every 2min x 5 sets

No Push Up Burpee
6 Reps Every 90sec x 6 Sets

WOD: For time:
5 Hang Power Snatch
10 Alternating Pistols
200m Run OR 1min Cardio
2 Rounds Of Each at Each Weight
75/55 | 95/65 | 115/75 | 135/95 | 155/105


Strength: The Hang Power Snatch that we are working on today is mainly to help you work form and technique as we get into the workout. We have a longer WOD today, so we aren’t going to take a lot of time to work through them. Just work on your form and get as heavy as you can so you are ready to go for the workout.

WOD: Here’s how this workout is going to go, you are going to do 2 Rounds at each weight. The other exercises, Pistols and the Run, will stay the same. Keep a good pace and work on fast transitions between exercises. For the Hang Power Snatch, when the weight is light, go fast and do the reps unbroken. As the weight gets heavier, it’s okay to break it up into sets even 1 at a time if necessary. Just remember, it’s from the Hang position, so be sure to Deadlift the weight to the hips, then go no lower than the top of the knees before hitting your Snatch. Also, make sure you have your weights set up and organized so it’s easy to just add what you need and it’s right there for you. For the Pistols, be sure to get below parallel and challenge yourself to go as close to prescribed as possible. If you do need to modify, do something different than you have done in the past to get better at this exercise. Finally, the Run, just go. This is a good spot to control your breathing, so, keep a good pace, and go at a speed so when you get back into the gym, you can get right to work on the next round.

Wednesday, November 10th, 2021

Warm Up: 3 Rounds
10 Broad Jumps
10 Alt V-Ups
10 Archer Push Ups
10 Overhead Lunges 25/15
20 Flutter Kicks

Strength: Seated DB Shoulder Press

Strict Pull-ups 3x max rep

7 Push Ups & 10 Sit Ups
x 7 Sets
90sec Rest Between Sets

WOD: Happy B-Day Coach Mike!
11 min AMRAP of:
10 1-Arm DB Hang Clean & Jerk 70/50
29 Box Jump Overs

No Equipment?
10 Burpees
29 Broad Jumps


Strength: The strength today is unique in that it's from the seated position. This is going to ensure that you can't use your lower body to push as you drive the weight overhead. The biggest challenge with the standing Shoulder Press is that it's too easy, as you get heavy to use that little dip and drive to push the bar overhead. In the Seated Shoulder Press, you have to use just your upper body to push the bar up. With sets of five, and using dumbbells, get as heavy as should be challenging to finish the last couple reps.

WOD: HAPPY BIRTHDAY COACH MIKE!!!! I wonder how old he is? For those of you who don't know, there are few people (if any) who are faster and more efficient than Mike in the Box Jump Overs. For this workout, 11min for As Many Rounds As Possible, you've just got to keep moving. For the 1-ArmHang Clean and Jerk, at this weight, it is going to get heavy. So, break it up however you want and change arms as often as you want. While you don't have to alternate, in this style of workout, it might be a good idea to be able to keep that weight from the ground, to the rack position, and then overhead. Then, for the box jump overs, remember, you don't have to stand all the way up, just work on getting a little twist at the top of the box as you go over to the other side so you come down either sideways or backwards. This is going to reduce the pressure on the knees and lower back. Plus, it is going to keep you closer to the box so you are ready to hit that next jump. Since this is a B-Day WOD, go fast, go hard, do your best, and HAVE FUN!!!

Thursday, November 11th, 2021

Warm Up: 7 min AMRAP of:
10 Cal Row OR 45sec Cardio
50 Jump Rope Singles
10 Scoops
10 Samson Stretches
25 Double Unders

Core Strength: Tabata
4 x 30 secs / 30 secs
Rower Plank-to-Pike
L Side Plank
R Side Plank
Hollow Hold

WOD: For Time, Reps of:
Row Calorie
AbMat Sit-up
Rest 2 mins, Then:
Double Under
Hand Release Push-up

No Rower?
Sumo High Pulls
OR Glute Bridges


Strength: We've got a Core Grinder today in the form of Tabata with an equal split between work and rest. Each exercise is going to be 30sec of work followed by 30sec of rest for 4 Rounds of each exercise. While 3 of the 4 exercises are static holds, the first exercise, Rower Plank to Pike is going to get you moving from the start and is gonna be fun too. For this exercise, while we still want you to get as many reps as possible, it's less about speed and more about holding good positions. For the other 3 exercises, the goal is to hold each position for 30seconds. Challenge yourself to keep great form in each exercise.

WOD: For the workout, we've got a great one for you today! Two "Annie" style workouts with a 2minute rest between each one. With Reps of 50, 40, 30, 20, & 10 of each exercise, the goal is to get faster as you get closer to the end. The first part is Rowing and Sit Ups. For the Row, really work on efficiency with the longest strokes possible. A good goal for guys is 1-2 strokes per calorie and 2-3 for girls. As the total calories per round goes down, you can increase this pace too. For the sit ups, just keep moving, again, getting faster as the reps go down. Part 2 is Double Unders and Hand Release Push Ups. Just like in Annie, work on going unbroken during the Double Unders and if you do need to break it up, do the fewest amount of sets possible. The Hand Release Push Ups are just going to be a grind. The point is that by bringing your hands off the ground at the bottom, you ensure that your chest is making contact with the ground, just be sure to extend your arms all the way at the top too. You can break up the Push Ups into manageable sets too if needed, just shake out your arms or bring them down at your sides to help you keep moving through them. For this workout, keep moving, keep breathing, and have FUN!

Friday, November 12th, 2021

Warm Up: 2 Rounds of:
200m Run OR 1min Cardio
10 Squat + Reaches
10 Down/Up Dog Stretches
10 Alt 90/90 Hip Rotations
10 Toy Soldiers
10 Pause Squat Jumps

Strength: Front Squat Pause 3-3-3-3-3

DB/KB/Light: Front/Goblet Squat Pause
5-7 Reps x 7-8 Sets
2min Rest Between Each

10 Pause Jump Squats
8-9 Sets w/ 90sec Rest Between Each

WOD: Death By
Every Min Add 1 Rep to Each
1 Cluster 135/95 
1 Toes-to-bar
(1, 2, 3, 4, 5…24, 25, 26 etc)

No Equip?
1 Burpee High Jump
1 V-Ups


Strength: We are finishing off the week with 5 working sets of 3 reps of Pause Front Squats, in other words, a 3sec pause at the bottom of the squat before

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