Programming & Intentions: October 25th-29th, 2021

January 7, 2022
Programming & Intentions: October 25th-29th, 2021

Programming & Intentions: October 25th – 29th, 2021

Warm Up: 6 min AMRAP of:
10 Med Ball Clusters
10 Beat Swings
10sec Hollow Body Bar Hang
10sec Arch Hold On Bar
5 Cleans 45/35 lbs
5 Front Squats 45/35 lbs
5 Push Press 45/35 lbs
5 Thrusters 45/35 lbs

Strength: Thruster

Monday, October 25th, 2021

DB/KB/Light Weight: Thruster

Bodyweight: Jumping Squats
10 Reps Every 2min (or so)
x 9-10 Rounds

WOD: 2 rounds for time of:
50 Wall Balls 20/14 lbs
10 Bar Muscle-ups

No Med Ball/Bar: 2 Rounds
50 DB Thrusters OR Squat Jumps
10 Strict Push Up Burpees


Strength: Thrusters are not only great for the lower body, they work the upper body as well. Plus, this exercise is going to help improve coordination, balance, and stamina. The Thruster is essentially a Front Squat with more power out of the bottom so you can continue the motion into a Press overhead. It is designed to be one coordinated movement from the bottom of the squat to the overhead position, so no dropping under the bar at the top like in the Jerk. Warm up with lighter weight to get the movement down, then, get as heavy as possible with the best range of motion possible. That means getting below parallel in the squat and the head through the window at the top.

WOD: After Thrusters, you are going to be doing the same type of movement with lighter weight in the Wall Balls with Bar Muscle Ups as a bonus. While the workout is only 2 Rounds, 50 Reps is going to take a few minutes to get through. Unless you can go unbroken AND still get right on the bar for the Bar Muscle Ups, break it up into manageable sets of 10 or more reps. One or two reps at a time is going to take a while to get through. If you need to do 1 Rep at a time to do the Bar Muscle Ups as prescribed, go for it. If you need to scale, go for it, just make it as challenging as possible so you can get better at the gymnastics movement.

Tuesday, October 26th, 2021

Warm Up: 2 Rounds For Quality:
50m Skipping
50m Jog
50 m Backward Run
50m Run
10 Alt Deep Lunge + Rotations
10ft Heel To Tip Toe Walk
10 Scoops
10 Cossack Squats

Strength: 4 rounds
2min each X Max Reps of:
200m Run OR 1min Cardio
Remaining Time: Max Rep Dip

WOD: For time:
800m Run OR 4min Cardio
-- then: 12-10-8-6-4-2
Alt DB Hang Snatch 50/35
-- then: 800m Run OR 4min Cardio

No Equip: 16-14-12-10-8-6
Object Snatch OR Alt. Lunges


Endurance/Strength: Today we are combining Endurance and Strength in a 200m Run and then Max Reps of Dips in 2 minutes. For the Run, this is a sprint, so go as fast as possible to give yourself as much time as possible for the Dips. The Dips should be as challenging as possible, if you can string a few Ring Dips together, go for it, otherwise, modify with the matador bar, a bench or box, or even a chair if you are working from home.

WOD: Two-fer-Tuesday!! Today is a sandwich style workout with a buy in and cash out of an 800m Run. The meat in the middle is Alternating Dumbbell Hang Snatches and Burpees. For the Run, keep a good pace, just catch your breath as you get close and back into the gym so you can get right to work. The reps should be low enough that you can get through them unbroken, just find a pace that you can keep breathing, especially in the burpees. The last 2 sets are reps of 8 and 6 where you can pick up the pace before the final run. Go as fast as possible on the last 800m Run. Remember, it should hurt!

Wednesday, October 27th, 2021

Warm Up: 2 Rounds
1min Each for max reps of:
Row M OR Light Sumo High Pull
Banded Good Morning
Foam Roll
Single Leg Deadlift 45/35 lbs

Strength: Deadlift

DB/KB/Light: Deadlifts
5-7 Reps Every 2min (or so)
x 8-9 Rounds

Bodyweight: 5 Good Mornings
& 8 1-Leg Glute Bridges Every 2min (or so)
x 8-9 Rounds

Endurance: 500m Row
For Time
OR 2min Max Effort
Sumo High Pulls
OR 400m Run For Time


Strength: YEAH Deadlifts! With 7 sets of 3 Reps, you are going get plenty of time to go HEAVY! Skye and Martin did an amazing clinic on Saturday about reducing the risk of back pain and injury in lifts like the Deadlift. The Deadlift is what we call a hip hinge movement. While you are standing, tighten your core, squeeze your glutes, and keep a neutral spine as you grab the bar. If you aren’t sure what a neutral spine is or are concerned you aren’t maintaining it through your Deadlift, ask a Coach, OR, while practicing, put a PVC pipe on your back. It should hit 3 points, the top of the hips or glutes, shoulders, and head. If your head is too high, or your back is rounded, it won’t hit all 3 points. Also, it’s okay to wear a belt for your heaviest lifts, however, up to 75% or so of your 1 Rep Max, you should be able to maintain a good position without one.

Endurance: This is as simple as it gets, a 500m Row for time. Go as fast as possible with the best technique possible. Long, powerful pulls and be sure to bring the oar (as Brian B. calls it) past your knees before they bend.

Thursday, October 28th, 2021

Warm Up: 5 min AMRAP of:
10 1-Leg Lateral Box Step-up 24/20
10 Alt V-ups
10 Down/Up Dog Stretches
2 20sec Pigeon Stretch
Then: Rest 30 secs
Burgener Clean Warm Up 45/35

WOD 1: 3 Rounds
1min WORK | 20sec REST
Box Jump 24/20 in
Hang Power Clean 115/75 lbs

No Equip:
Box Jump = Broad Jump
Toes to Bar = V-Ups
Hang Power Clean = Push Up

WOD 2: 3 Rounds
1min WORK | 20sec REST
Box Jump Overs 24/20 in
Alternating Single Leg Toes To Bar
Hang Power Clean 135/95 lbs

No Equip:
Box Jump = Broad Jump
Toes to Bar = Alt V-Ups
Hang Power Clean = Burpee


WOD: After the warm up and some work on skills, we are going to get right into a 2 part, Fight Gone Bad style, WOD with a little twist. Instead of just 1min going from 1 exercise to the next, you are going to get a 20sec transition between exercises. This is going to allow you to go faster and get more reps. Plus, while Fight Gone Bad is typically 5 exercises, you are going to do 9 Rounds in a row, which is the reason for the built in rest. Then, you are going to have 2min to Rest and change weight before completing another 9 Rounds. The exercises are going to change slightly in Part 2. The Box Jumps are going to be Box Jump Overs, where you don’t need to stand all the way up on top of the box. The Toes to Bar will become Alternating Single Leg Toes to Bar, which may help you improve in this exercise. And finally, the weight is going to go up in the Hang Power Cleans from 115 & 75 to 135 & 95, making it more challenging. This is a go, Go, GO type of a workout, so keep ripping through reps. On the Box Jumps and Box Jump Overs, you should be able to pace so you can keep moving for the entire minute. For the Toes to Bar and Hang Power Cleans, it’s okay to break it up into sets, just make sure it’s short rest between sets. Just like any workout, it’s okay to modify the exercises as necessary, just be sure to make it challenging, and increase the weight and skill between part 1 & 2.

Friday, October 29th, 2021

Warm Up: 3 Rounds For Time:
1min Jump Rope
10 Side Plank Rotations
10 Thread-the-Needles
10 Mule Kick Get Ups
5 5sec Handstand Hold + Handstand Push-up Negative

Strength: Push Press

Strict Handstand Push-up

DB/KB/Light: Push Press
5-7 Reps x 3 Sets
3-5 Reps x 4 Sets

Strict Handstand Push Up

Bodyweight: Push Ups
7 Reps x 5 Sets
9 Reps x 4 Sets

Open WOD 21.1: For time:
Wall Walk
Double Unders


Strength: We’ve got 5 Set of 5 Reps of a barbell exercise and a gymnastics exercise for our Strength today. Both the Push Press and the Strict Handstand Push Ups are going to require upper body strength. Get as heavy as possible for the Push Press and then work on the best range of motion, and as close to the prescribed exercise as possible for the Strict Handstand Push Ups. Challenge yourself to work on this skill. If you aren’t quite there yet, and can get on the wall, one way to get better is to do negatives, where you start at the top and move slowly to the bottom, even if you need to kip or come off the wall between reps. You aren’t going to get any better if you don’t challenge yourself to work on exercises like this.

WOD: Not sure if I’d call this one a fan favorite, however, 21.1 was a great challenge. It’s the first time Wall Walks were ever in an Open WOD and the ascending reps of the Double Unders get spicy by the 3rd and 4th round. Just remember to keep a good pace on the Wall Walk, coming back quickly once you reach the wall to reduce the time under tension. For the Double Unders, work on going unbroken, and challenge yourself to go as prescribed. Remember, you aren’t going to get better if you don’t work on them in the WODs. This is a great opportunity to see your improvement in these exercises since the Open, AND, you never know, we might see this one again in 2022.

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