Programming & Intentions: September 13th – 17th, 2021

January 7, 2022
Programming & Intentions: September 13th – 17th, 2021

Monday, September 13th, 2021

Warm Up: For quality:
10 Alt Deep Lunge + twist
10 Fire Hydrant
 10 Active Pigeons
50 Jump Rope Singles
10 PVC Good Mornings
10 PVC Lunge + Pass Throughs 10 PVC Back Squats
50 Alt. Foot Step Jump Ropes

STRENGTH: Front Rack Lunge

DB/KB/Light Weight: Front Rack lunge
8-10 Reps Every 2min x 6-8 Rounds

Forward & Reverse Lunge
8-10 Reps Every 2min X 6-8 Rounds

WOD: 9 min AMRAP:
9 Back Squats 155/105 lbs
21 Unbroken Double Unders

DU Scale = 21 Lateral Jumps
(Back & Forth = 1)

12 Goblet Squats
21 Unbroken Double Unders

Bodyweight: 9min AMRAP
9 (2 Reverse lunge +1 Squat)
21 Unbroken Double Unders

DU Scale = 21 Lateral Jumps
(Back & Forth = 1)


Much like the Front Squat, since the Front Rack Lunge is using the Front Rack position, it’s a more quad dominant exercise that uses the core for stability. With sets of 8 (4 on each leg) the goal is to get as heavy as possible over the 5 working sets, we also want full range of motion, which means, getting your knee all the way to the ground with each rep. The difference between the Front Rack Lunge and the Front Squat is that as soon as your knee touches the ground, you loose tension in the muscle requiring more power and force as you come up to a standing position. The beauty is that this exercise will help you build power and range of motion in other exercises like the squat.

WOD: After the Front Rack position with the Lunges, we are going to switch to the Back Rack position for the Squats for the workout. Since the 21 Double Unders are Unbroken, you might as well go unbroken for the Back Squats too…at least that should be the goal. This one is 9min for as many rounds as possible, so, get through the Back Squats, pick up that rope and get through the Double Unders (3 attempts to get unbroken…then just GO) and then breath for a few seconds before tackling the next rounds. 

Tuesday, September 14th, 2021

Warm Up:
5 min AMRAP:
 Run 100 m OR 30 sec cardio
10 Dive Bomber Push-ups
10 Mule Kick Get Ups
10 Plate Ground to OH 45/25 lbs
10 Hamstring Stretches

 Then: Burgener Clean Warm Up 45/35

Strength: 10min Alt. EMOM:
 3 Clean & Jerks pick load
30sec Handstand Push-up Prog.

DB/KB: 10min Alt EMOM
3 Clean & Jerk per arm
30sec HSPU Prog OR Pike Push Up

Bodyweight: 10min EMOM
3 Squat jump + 3 Plyo Pike PushUp
30sec HSPU Prog OR Pike Push Up

Complex: 1 Power Clean + 1 Hang Power Clean + 1 Jerk 135/95

WOD: For Time
800m run OR 4 min cardio
Then: 21 Reps of Complex
21 Handstand Push up
Then: 400m Run OR 2min Cardio
Then: 15 Reps of Complex
15 Handstand Push up
Then: 200m Run or 1 min cardio
Then: 9 Reps of Complex
9 Handstand Push up

DB/KB: 21/15/9 Reps Each Arm of:
1 Power clean + 1 hang power clean + 1 jerk

BW: 21/15/9 Reps of:
Dip Jump + squat jump + Burpee


Strength: Today’s Strength is more of a warm up for the workout. With only 3 Clean & Jerks every 2min vs a lot more than that in the workout, get as heavy as possible over the 5 rounds. This is an Every Min on the Min workout where the first minute is 3 Clean & Jerks and the second min is Handstand Push Up work. Just remember, with the workout and a lot more Handstand Push Ups still to come, practice, warm up, and get ready for the workout, don’t blow yourself out before the main event. If you are still working on your Handstand Push Ups, work on holds, negatives, and using an extra abmat or two to get better and more confident at them. Be sure to change up the method over the rounds too….and do something different than you have done in the past.

WOD: As we already mentioned, this is the main event…and it’s a good one!! After an 800m Run, you are going to do 21 Reps of the Complex, 1 Power Clean, 1 Hang Power Clean, & 1 Jerk and 21 Handstand Push Ups, then a 400m Run, 15 Reps of the Complex, and 15 HSPU, then a 200m Run, 9 Reps of the Complex, and 9 HSPUs. The 21-15-9 rep scheme is classic CrossFit with the complex and the runs as a twist. Choose a weight for the complex that you can cycle through, just don’t drop the bottom out of it. Challenge yourself to get as close to prescribed as possible on both the complex and the Handstand Push Ups. This is the type of workout where you just need to keep moving if you want to finish before the cap. On the Runs, pick a pace that allows you to get to work as soon as you get back in the gym. This is gonna be a good one…so have FUN!!

Wednesday, September 15th, 2021

Warm Up:  1 min per station X 2
Foam Roll
Side Step Lunge 45/35 lbs
Bent Over Barbell Row 45/35

Strength: Sumo Deadlift

DB/KB: Sumo Deadlift

BW: 2 Side Lunge + Sumo Squat

(2 Side Lunge + sumo squat)

WOD: 2 Rounds
2 Mins w max reps:
250m Row OR 1min Cardio
Max Reps Pull-ups
Rest 2 mins

No Bar: Max Reps Push Ups


Strength: We’ve got 8 working sets of descending reps of Sumo Deadlifts today, so get HEAVY. Sumo Deadlifts are a more quad dominant exercise than the regular Deadlift, and while you are still going to work the glutes and hamstrings, this exercise will take some of the pressure off your lower back. Be sure to work on good form during your warm up and larger sets of 8 and 6 so you are ready to go and have your technique dialed in for the heavier sets of 4 and 2. Take plenty of rest time between sets, grab a seat, and get ready for the next one.

WOD: We’ve got sprint workout today, just two, 2min rounds of rowing and pull ups. The goal is to get done with the 250m Row as fast as possible so you have as much time to get as many Pull Ups as you can in the remaining time. The 250m Row is right at the edge of a sprint, just be sure to control your pace so you can get right to work on the pull ups when you are done.  Also, use a light grip on the Row and drive with your legs (like you are supposed to) to save your upper body as much as possible for the pull ups. Since you have 2 rounds, make whatever adjustments you need from the first to the second.

Thursday, September 16th, 2021

3 x 20 secs / 10 secs
Med Ball Cluster 20/14 lbs
Down Dog Up Dog Stretch
Hollow Hold
Medball Muscle Snatch, 20/14
Scorpion Stretch Each Side
Plank Hold

Strength: Dumbbell Snatch

BW: 5x4 (2 lunge) + burpee tuck jump

WOD: 5 Rounds For time:
18 Wall Balls
12 Alt. DB Snatches 50/35
6 Weighted Box Step-ups 50/35

DB: Wall ball = thruster

BW: wall ball = squat jump
Snatch= Burpee
Step up = forward & back lunge


Strength: We’ve got a rare Single Arm Dumbbell Snatch today for our strength with 5 working sets of 4 and 2 on each arm. While the Dumbbell Snatch is a lot more forgiving than the barbell version, as you get heavy you really need to dial it in by using your legs to drive, keep your chest up, and dropping under the weight as you punch the dumbbell overhead. With Alternating Dumbbell Snatches in the workout as well, get significantly heavier in the Strength.

WOD: Five rounds of anything is typically going to get spicy, especially when you have Wall Balls and Dumbbell Snatches included as both are fast and explosive movements. Weighted Box Step Ups are going to round out this triplet, which is going to give you an opportunity to catch your breath before the next round. If you can go unbroken on the Wall Balls, GREAT! If you need to break it up, the less sets the better (no more than 3) with short rest between each one. For the Alternating Dumbbell Snatch, just keep a good pace through the 12 reps, work on your transitions by switching hands without putting the Dumbbell down. Just keep moving through this workout and catch your breath in the transitions between exercises. After the first round, check your time, and do your best to stay within 30seconds each round.

Friday, September 17th, 2021

Warm Up: Burpee Roxanne
4 Pvc Front Rack Stretch 30 secs
10 PVC Shoulder Pass Throughs
10 PVC Strict Press
2 Thread-the-Needles, 30 secs

Strength: Shoulder Press

DB/KB: Shoulder Press
3 Per arm x 7 sets

BW: 3 Pike Push up + 2 shoulder tap x 7 sets

WOD: For time
5 Burpees
-- then: 5 Burpees & 10 Push-ups
-- then: 5 Burpees & 10 Push-ups & 20 Walking Lunges
-- then: 5 Burpees & 10 Push-ups & 20 Walking Lunge & 25 Sit-ups
-- then: 5 Burpees & 10 Push-ups & 20 Walking Lunge & 25 Sit-ups & 30 Air Squats


STRENGTH: Finishing off the week by moving some weight with 7 working sets of 3 reps of the Shoulder Press. This is a strict lift, so lock your knees, squeeze your butt, and keep your core tight through each lift. Work on keeping the bar moving through all 3 reps. As soon as the bar gets straight overhead, bring it right back down to the shoulders and then right up again for the 2nd & 3rd reps. Also, it’s always great to finish off your week with a new PR, so work on hitting your 3 rep max (or even 1 rep max if it feels good) by the 6th set so you have time to go up or make adjustments.  

WOD: We have all kinds of different workout at WildFire. For time, Rounds, AMRAPs, even ascending and descending reps. This one is unique as each round, you are adding a new exercise, much the 12 Days of Christmas workout we do around the holidays. Since all these exercises are bodyweight, this is a workout where you just need to go, Go, GO!

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