Programming & Intentions: October 11th - 15th, 2021

January 7, 2022
Programming & Intentions: October 11th - 15th, 2021

Programming & Intentions: October 11th – 15th, 2021

Monday, October 11th, 2021

Warm Up: 2 Rounds For Quality:
200m Med Ball Run OR 90sec Cardio
10 Med Ball Thruster 20/14 lbs
10 Med Ball Sit-ups
10 M.B. Crossover Pushups
10 Thread-the-Needles
10 Scorpion Stretch Each Side

Strength: Bench Press
8-8-6-6-4-4-2-2 pick load

DB/KB/Light: Bench Press

Bodyweight: Push Ups

Plyo Push Ups

WOD: 3min AMRAP x 3 Cycles
3 Push-ups
6 AbMat Sit-ups
9 Wall Balls 20/14 lbs

No med Ball:
9 Wall Balls = 9 DB Thruster
OR 9 Jumping Squats


Strength: Yeah Meat-Head Monday! Starting off the week with Bench Press. With 8 sets of descending reps, finishing with 2 sets of 2, so, GET HEAVY! Even with a relatively simple movement like the Bench Press, there’s still important form and technique to keep in mind. First, full range of motion, bringing the bar all the way down to the chest and full extension at the top. On the last rep of each set, be sure to reach full extension over your chest before bringing the bar back to the rack. Keep your feet flat, even if you need to use a box or plates. Finally, be sure you have a spotter, especially for the last 4 sets. Having a spotter is going to keep you safe during your lift and give you the confidence to get heavy and maximize your potential.

WOD: After some heavy lifting, we’ve got a burner for you. This Chief style workout consists of 3, three-minute AMRAPS, the point being to go as fast as possible knowing you are going to get a minute to rest and catch your breath between each of them. With short reps, you should go unbroken on all the exercise with full range of motion. While the key is to move fast, the transitions between exercises can take up a lot of time, so, stay close and be aware of waster movements. Happy Monday!

Tuesday, October 12th, 2021

Warm Up: Tabata x 2 Rounds
20sec WORK | 10sec REST
Jump Rope Singles
Speed Step Jump Rope
Criss Cross Jump Rope Single
Inch Worm W/Push Up
PVC Shoulder Pass Through

Core Strength: 3Rounds
1min of each for Max Reps of:
Push Jerk pick load
Hollow Hold
Plank Hold
Russian Twist 25/20lbs

Push Jerk = Pike Push Ups

WOD: 5 Rounds For Time of:
50 Double Unders
10 Push Jerks 185/135 lbs
Rest 1 min

DB/KB/Light & Bodyweight:
14 Push Jerks OR
12 Pike Plyo Push Ups


Core Strength: Core grinders are always a fan favorite. This one has a little upper-body twist as each 4-minute period starts with the Push Jerk. You are going to be doing as many reps as possible of each exercise for a minute, so while we want you to pick a weight that’s challenging, rack up some reps. For the Hollow and Plank Holds, do your best to keep it for the full minute of each. As for the Russian Twist, keep moving and, just like the Push Jerk, get some good reps.

WOD: The workout today is a couplet with a 1-minute Rest after each round. For the 50 Double Unders, do your best to go unbroken, and control your breathing so you are ready to go for the Push Jerks. If you need to break up the Push Jerks to get heavier, go for it. Just make sure it’s short rest between each set. Anytime there is a min Rest at the end of each round, the whole point is to go fast knowing it’s coming. With the Push Jerk, work on getting under the bar, just be sure to finish the lift by standing all the way up before you bring the bar down.

Wednesday, October 13th, 2021

Warm Up: 5 mins of:
50Run OR 20sec Cardio
50m Backwards Run
10 Side Lunge+Squat+Calf Raise
10 Cross Knee Hug Stretches
5 3sec Bottom Pause Back Squat 45/35

2 Back Squats + 2 Reverse Lunge 1-1-1-1-1-1

DB/KB/Light Weight:
3 Back/Front Squats + 4 Reverse Lunge 1-1-1-1-1-1

5 Squats + 6 Reverse Lunge

WOD: For time:
300m Run OR 90sec Cardio
30 DB Lunge 70/50 lbs
200m Run OR 1min Cardio
20 DB Lunge 70/50 lbs
100m Run OR 30sec Cardio
10 DB Lunge 70/50 lbs

No Equipment:
Use any weighted object for Lunges
OR 50-40-30 Lunge


Strength: It’s a GREAT day to get HEAVY as we have a complex consisting of 2 Back Squats and 2 Reverse Lunges (1 Each Leg). As compound movements, both exercises are going to work a lot of the major muscles in the body including the lower back, core, hamstrings, and glutes. In addition, the Reverse Lunges are going to help build balance, stability, and coordination. Plus, Reverse Lunges are going to be more forgiving than the Front Lunge for people who have knee and hip issues.

WOD: We’ve got a burner today that will continue to work the legs with a descending rep scheme of Runs and Dumbbell Lunges. Starting with a 300m Run and 30 Lunges, then going down by 100m and 10 reps for 2 more rounds. Go as fast as you can for each run. Your speed should increase as the meters go down. For the Lunges, keep moving with the best range of motion possible getting the knee all the way to the ground for each rep. In the first 2 Rounds, go fast and control your breathing and then pick it up in the last round to finish as fast as possible.

Thursday, October 14th, 2021

Warm Up: 2 Rounds for Quality:
5 Bear Crawls 5 m
5 Crab Walks 5 m
5 Seal Walks 5 m
5 Donkey Kicks
10 Deadbugs
30sec Cocoon

Strength: 10min
Handstand Walk Practice

WOD: 20min of:
800m Run OR 4min Cardio
Then in time remaining AMRAP of:
15 Pull-ups
10 Air Squats
15 Handstand Push-ups
10 Alternating Pistols

No Equipment:15 Pull Ups = 15 Bent Over Row
OR 15 Push Ups


Skill: Gymnastics is one of the 3 Pillars of CrossFit and if you’ve ever watched the CrossFit Games or Regional competitions, you know that these skills have only gotten more complicated as the athletes have improved in gymnastics movements, the Handstand Walk in particular. They’ve added obstacles, like ramps, parallettes, and distance to add to an already challenging movement. Today is a great day to practice. If you are still working on just getting upside down, GREAT. If you can already walk on your hands and want to add in some obstacles like plates or cones to add to the challenge, go for it!

WOD: For the workout, we’ve got a gymnasty kind of day. After an 800m Run, you are going to have the time remaining in 20 minutes to complete as many rounds as possible of 15 Pull Ups, 10 Air Squats, 15 Handstand Push Ups, and 10 Alternating Pistols. For the Pull Ups, break it up as needed, and work on kipping and butterfly Pull Ups to string more together in a row faster. You should fly through the Air Squats, just be sure to work on getting below parallel AND standing all the way up at the top. Work on kipping to do you Handstand Push Ups in larger chunks, and if you need to scale, change it up to work on getting better at this exercise. Same thing on the Pistols, if you need to modify, change it up so you can work on getting better with full range of motion. The beauty of this workout is that you are switching between upper and lower body to take some of the pressure off, so keep moving and stack up those reps. Also, don’t blow out any single exercise. For example, if you go unbroken on your first set of Handstand Push Ups, and it burns you out to the point you are only able to do 1 or 2 in a row the rest of the time, what’s the point.

Friday, October 15th, 2021

Warm Up: 3 Rounds
30sec WORK | 5sec REST
Foam Roll
Plank Hold
Barbell Good Morning 45/35 lbs
30sec REST
Burgener Clean Warm Up 45/35

Strength: Deficit Deadlift

DB/KB/Light: Deadlift (Deficit)
5-7 Reps Every 2 ½ min
x 7-8 Rounds

Bodyweight: Alternating Between
10 Mule Kicks & 10 1Leg Glute Bridge
Every 2 ½ min x 8 Rounds

WOD: 3 Rounds For Time:
21 Row Calories
15 Power Cleans 155/105 lbs
9 Box Jumps 30/24 in

DB/KB/No Row: 3 Rounds For Time
300m Run OR 90sec Cardio
15 Push Ups
9 Broad Jumps

Bodyweight: 3 Rounds For Time
90sec Cardio OR 36 Sumo High Pulls
16 Power Cleans (8 Each Arm)
9 Broad Jumps


Strength: A deficit Deadlift is where you are going to stand on a plate to increase the range of motion of the lift. There is going to be more time under tension from a lower starting position which will lengthen the muscles, particularly the hamstrings, helping you improve strength, power, and speed in all your lifts. Get as heavy as possible, just remember that this is a slow lift, so you can really work on good form by keeping your back flat, shoulders back, using your legs to drive and keep the bar against them the whole time, and remember that this is a slow lift.

WOD: After the Deadlifts, we’ve got a lot more power output with 3 Rounds of a 21 Calorie Row, 15 Power Cleans, and 9 Box Jumps. For the Row, keep a light grip and, just like the Deadlift, work on driving with the legs as that is where you are going to get the most power. One to two strokes per calorie is going to be ideal for efficiency. It’s okay to 1 and dump the Power Cleans, just keep moving as the rest between reps is going to be a huge time suck in a workout like this. Same thing on the Box Jumps, just keep moving, control your breathing, and get right back on the rower after the 1st and 2nd round.

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