Programming & Intentions: October 18th - 22nd, 2021

January 7, 2022
Programming & Intentions: October 18th - 22nd, 2021

Monday, October 18th, 2021

Warm Up: 2 Rounds For quality:
200m Run OR 1min Cardio
10 PVC Overhead Squats
10 Pvc Pass Through Bottom Of Squat
10 Donkey Kicks
10 Plank Jacks
1 Burgener Warm Up 45/35 lbs
1-3: Dip & Drive (Shrug)
4-6: Elbows High & Outside
7-9: Muscle Snatch
10-12: 2", 4", 6" Drop
13-15: Snatch Balance
16-18: Hang Squat Snatch

Strength: Snatch Deadlift
+Power Snatch
+Overhead Squat

DB/KB/Light: Snatch Deadlift
+Power Snatch
+Overhead Squat
1-2 Reps (Each Arm) x 5 Working Sets

Bodyweight: 3 Mule Kicks (Each Leg)
+3 1-Leg Glute Bridge (Each Leg)
+3 Jumping Squats
Every 2min (or so) x 7-8 Rounds

WOD: 6min For Max Reps:
800m Run OR 4min Cardio
Max Reps: Deadlifts 225/155
Rest 2 mins
-- then: 5min For Max Reps of:
600m Run OR 3min Cardio
Max Reps: Power Snatch 135/95
Rest 2 mins
-- then: 4min For Max reps of:
400m Run OR 2min Cardio
Max Reps: OH Squats 95/65

DB/KB: Alt 2 Reps Each Arm till Time

BW: Mule Kicks – 1Leg Glute Bridge – Jumping Squats


Strength: We’re stating off the week with a complex of consisting of a Snatch Grip Deadlift, a Power Snatch, and an Overhead Squat. This is a great opportunity to work on good form and technique. By putting the Snatch movement into a complex instead of doing a full Snatch, this gives you the ability to really work on good form in all phases of the lift. Get as heavy as possible, just keep it light enough that you don’t have a breakdown in form. Take your time between lifts and remember that missing causes muscle memory too. In other words, if you miss the same weight twice in a row, go back down in weight so you can hit it clean and dial it in. You aren’t going to have a ton of time to work on this, so shorter rest between sets.

WOD: After working the 3 exercises together in a complex, we are going to separate them in the workout. Starting with a 6min clock, you are going to Run 800 meters, then, in the time remaining, you are going to do as many Deadlifts as possible at 225 for guys and 155 for girls. Then, in 5 min, a 600m Run and max Power Snatches at 135 & 95. Finally, 4 min to run 400m and then max Overhead Squats at 95 & 65. With 2 min of Rest between each working period, get as heavy as possible on each lift. Keep a good pace on each run, just make sure when you get back into the gym you can get right to work on each lift with good form. It’s okay to break the reps into manageable chunks, just get right back on the bar after a short rest between sets.

Tuesday, October 19th, 2021

Warm Up: 8 min AMRAP of:
10 No Push-up Burpees
10 Box Step Overs
10 Push-up-to-Side Planks
10 Weighted Sit-ups 25/15 lbs
10 Lunge + Twists
30sec Child's Pose
30sec Thread-the-Needle

Strength: 12min to Find
Shoulder Press 1 Rep Max

Then: 8min EMOM
3 Shoulder Press @ 80% 1RM

DB/KB/Light: Every 2min x 6
20sec Max Shoulder Press

Then: 8min EMOM
5 Shoulder Press

Bodyweight: Every 2min x 6
20sec Max Pike Push Ups

Then: 8min EMOM
5 Pike Push Ups

WOD: 8 min AMRAP of:
8 Burpee Box Jump Over 24/20
8 Ring Dips

No Box/Rings: 8min AMRAP of:
8 Burpee Broad Jumps
8 Bench/Chair Dips


Strength: We have a 2 part Strength today. The first is 12 minutes to find a 1 Rep Max Shoulder Press, the 2nd is every min on the min for 8 min for 3 reps at 80% of that 1 Rep Max. For the first part, obviously get as heavy as possible and with limited time, when you fail, if there’s an opportunity to go down and split the difference with the previous weight, go for it. The Shoulder Press is the lightest of all the overhead lifts as it’s a strict movement. So, be sure to work on good form during the EMOM by keeping your butt squeezed, knees locked, core tight, and heels on the ground as you push the bar overhead so you have the right weight for the EMOM.

WOD: Changing gears for the workout today with an 8min AMRAP of 8 Burpee Box Jump Overs and Ring Dips. Keep moving on this one. The Burpee Box Jump Overs don’t necessarily need to be fast, just keep moving the whole time. When you get to the Ring Dips, break it up as necessary to get the best range of motion possible as close to the prescribed movement as possible.

Wednesday, October 20th, 2021

Warm Up: 4 Rounds
20 sec WORK | 10 sec REST
2 Lunge + 1 Squat
Plank Shoulder Tap
Jumping Pull-up
Flutter Kick

WOD: “Barbara”
5 Rounds, Each For Time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
3min Rest Between Rounds

Don’t include rest when logging time.

No Bar: 20 Pull Ups =
20 Bent Over Rows

No Equip: 20 Pull Ups =
20 Bench Dips


WOD: We have one of the famous “Girl” workouts today in “Barbara” with 5 Rounds of 20 Pull Ups, 30 Push Ups, 40 Sit Ups, and 50 Air Squats. The bonus on this one is that your have 3 minutes to Rest between each round. Get through each round as fast as possible. Especially with the Pull Ups & Push Ups, it’s okay to break it up into sets with a short rest between each one. The goal is to get through each round as fast as possible. Stay as consistent as possible with your time of each round.

Thursday, October 21st, 2021

Warm Up: 3 Rounds For Quality:
1min Jump Rope
5 Jumping Squats
5 Barbell Good Morning 45/35
10 Supermans
30sec Wrist stretch
30sec Front Rack Stretch

Strength: Front Squat

DB/KB/Light Weight: Front Squats
10-12 Reps Every 2 ½ min x 8 Rounds

10 Squats & 5 Push Ups
Every 2 ½ min x 8 Rounds

WOD: For time:
Double Unders
Front Squat 185/125 lbs


DB/KB/Light: For Time:
Double Unders OR Vertical Jumps
Front Squats

No Bar: 20-18-16-14-12
Jumping Squats


Strength: With sets of 10, you are going to be going lighter than normal for Front Squats, although, we still want you to get as heavy as possible for the final couple sets. Go up in weight each time with a goal of getting significantly heavier than you are going to go for the workout weight of 185 for guys and 125 for girls.

WOD: This is a burner, Annie style, workout. Five Rounds of descending reps of Double Unders and Front Squats. The Double Unders are going from 50 Reps and descending by 10 Reps each round while the Front Squats are going from 10 Reps and descending by 2 Reps each round. For the Double Unders, work on going as unbroken as possible each round and if you are modifying, change it up each round. Remember, you are never going to get your Double Unders if you don’t practice them in the workout. For the Front Squats, same thing, go as unbroken as possible, although, if you need to break up the sets of 10 and 8 so you can get heavier, go for it.

Friday, October 22nd, 2021

Warm Up: 3 Rounds
30 sec WORK | 20 sec REST
Alternating V-up
Plank Hold
Single Leg Glute Bridge

WOD: 1 min of Each x 4 Rounds
Row Calorie
1-Arm DB Hang Clean & Jerk 50/35
Bike Calorie
Dumbbell Snatch 50/35
Rest 3 mins

DB/KB/Light: 1min Each x 4
Sumo High Pulls
1-Arm DB Hang Clean n Jerk
High Knees
Alt. DB Snatch

No Equipment: Jump Rope – Jump Squat – V-Ups – High Knees – Alt. Lunges


WOD: WOD only to finish off the week. This Fight Gone Bad style workout is 1-minute stations of each exercise for 4 rounds. The difference is that this workout has 3 minutes rest between each exercise. That said, the longer rest give you’re the chance to go harder and fast on each one of the exercises. Just don’t burn out on any one exercise. While the point is to keep working for the full minute, know your strengths and be ready to go for the exercises you know your will get more reps in as soon as the time is ready, even if it means stopping the previous exercise a few seconds early. The goal of this workout is to accumulate the most amount of reps over all 5 exercises for 4 rounds, so whatever you have to do to make that happen, go for it.

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