Programming & Intentions: September 20th - 24th, 2021

January 7, 2022
Programming & Intentions: September 20th - 24th, 2021

Programming & Intentions: September 20th – 24th, 2021

Monday, September 20th, 2021

Warm up: 2 rounds for quality of:
10 Row (Hips & Arms Only)s
10 Rows
10 Kneel Lunge To 1-Leg High Jumps
10 Push-up to Down Dogs
10 Air Squats

Endurance: Each for time:
Row: 4 x 100 m

Modifications: 4 x 100m Run

OR 4 x 10/15 Sumo DL High Pulls

Max Height Box Jump
A single max effort Box Jump for total height

Mods: Max Distance Broad Jump
OR Max Box Jumps in 30sec

WOD: “Baseline” – FOR TIME
500m Row OR 2min Cardio
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups OR Bench Dip
OR Bent Over Row


Endurance: Go FAST! For the Row sprint, this is a great time to turn the side vent up to 10, allowing the maximum amount of air into the fan for more resistance. While your strokes per minute may go up, you still want long and powerful pulls. Keep your heels down on the blocks to create that power from your legs.

Max Height Box Jump: Just like in the Row sprint, we are looking for power through the legs. Just be smart, be safe, and JUMP!

WOD: The Baseline is a benchmark workout we have done since we started CrossFit. In fact, this was the 2nd CrossFit workout I ever did and for many of you, this was your first workout when you came into the gym for the first time. It’s simple, and when done right, it’s gonna hurt! In other words, go hard and go fast with the best range of motion possible on every movement. On the Row, as always when we start with endurance like this, find a pace and keep your breathing under control. Going all out on the Row is going to make it really tough to go fast on the rest of the exercises. For the Squats, Sit Ups, Push Ups, and Pull Ups, go fast and just keep moving. Go as unbroken as possible, and if you need to shake out the legs or arms in the middle of the Squats or Push Ups, go for it, just get back to work quickly. Today is a GREAT chance to get a new personal record, so, let’s hear that bell ring today! We will do this one again, so have fun with it

Tuesday, September 21st, 2021

Warm up: 300m Run OR 90sec Cardio
10 Side Lunges
5 3sec Superman Holds
5 3sec Goblet Squat Hold 53/35
10 2ct Mnt Climbers
-- then: 200m Run OR 1min Cardio

Strength: Back Squat

DB/KB/Light: Back/Front Squat
4-6 Reps Every 2.5min
x 10-11 Rounds

Bodyweight: 5sec Squat Hold
10-12 Reps Every 2.5min x 10 Rounds

WOD: 3 Rounds For Time
9 KB Goblet Squats 53/35
21 KB Swings 53/35

Bodyweight: 3 Rounds For Time
14 Jumping Squats
26 Mule Kicks R=1 | L=2


Strength: We have six sets of two reps of Back Squats today, so, GO HEAVY! Back Squats are one of the most effective strength building exercises in our arsenal. In addition to building strength in the lower back and core, increasing power in the lower body, and even building coordination and agility, Back Squats also facilitate the release of testosterone and human growth hormone in your body helping to build strength throughout your body.

WOD: This is a short and fast couplet that should take just a few minutes, so, GO FAST! You should use a weight that allows you to go unbroken for all the reps of both exercises. To help you achieve that, take a few seconds to breath in the transitions between exercises and then keep moving. Find a comfortable position for the Kettlebell during the Goblet Squats. During the Kettlebell Swings, be sure to keep your chest up and use the power generated through your hips to drive the weight up and your arms to keep it moving overhead.

Wednesday, September 22nd, 2021

Warm up: 1 min Each x 2 Rounds for Max Reps:
Jump Rope
Handstand Hold
Plate Around The World 25/15
Push-up To Pike Toe Tap

Strength: 1-Arm DB Push Press 4-4-4-4-4

Light Weight: 1-Arm DB Push Press
Add Reps Each Round (4-6-8-10-12)

Bodyweight: Pike Push Ups
5-6-7-8-9 Reps
2min Rest Between Rounds

WOD: 3 rounds of:
10 Strict Handstand Push-ups
10 DB Hang Power Clean 50/35
50 Double Unders
-- 1min REST --
3 rounds of:
10 Handstand Push-ups
10 DB Shoulders to OH 50/35
50 Double Unders

Time Cap 10min

Bodyweight Modifications:
DB Power Clean = Archer Push Ups


Strength: Using Dumbbells instead of Barbells for upper body exercises like the Push Press is going to help even out your strength on each side of the body. Even more so when we use 1 arm at a time like today's 1-Arm Dumbbell Push Press. At some point, you are going to notice that one side is more difficult than the other, and that's okay. Get as heavy as possible for sets of 2 on each arm. With the Push Press, use your legs to drive the weight up and your arms to keep it moving overhead.

WOD: For the workout, the first 3 rounds are Strict Handstand Push Ups and Dumbbell Hang Power Cleans and the second 3 Rounds (after a 1min Rest) are regular Handstand Push Ups and Dumbbell Shoulders to Overhead. Both halves of the workout will have Double Unders. For the Shoulder to Overhead, you can Press, Push Press, Jerk, or even Split Jerk. Pick whatever method is going to help you get as close to prescribed as possible and go as fast as possible. Push Press or Jerk are going to be the fastest. The Double Unders are going to keep your heart rate up, so do your best to go as unbroken as possible and take a few breaths after each set before getting back to the Handstand Push Ups. Remember that you get a 1minute Rest after your first 3 Rounds which means you should go as fast as possible. Just be sure to make your 1min Rest count. Grab a seat, breathe, recover, and get ready for the next 3 Rounds.

Thursday, September 23rd, 2021

Warm up: 6min AMRAP of:
10 Med Ball Thrusters 20/14 lbs
10 Med Ball Russian Twists 20/14
5 Barbell Romanian Deadlifts 45/35
10 Reverse Barbell Lunges 45/35
10 Scorpion Stretch Each Sides

Strength: Deadlift

DB/KB/Light Weight: Deadlift
7-9 Reps Every 2.5min
x 8-9 Rounds

Bodyweight: 10 1-Leg Glute Bridge
& 10 Mule Kicks x 6-7 Rounds
2min Rest Between Rounds

WOD: 11 min AMRAP of:
5 Deadlifts 315/210 lbs
18 Wall Balls 20/14 lbs
17 Burpees Over Bar

No/Light Equip Mods:
5 Deadlifts = 10 Deadlifts
OR 10 1-Leg Glute Bridge
18 Wall Balls = 18 Thrusters
OR 18 Jumping Squats


Strength: Aww yeah Deadlifts! With 5 working sets of 5 reps, keep the bar moving. Great form and technique is crucial towards staying safe and healthy when doing any lift, particularly Deadlifts. Keep your core tight, take a deep breath before you grab your bar, and breathe out as you finish your lift. While the bar is at the top in the hang position, take another deep breath before repeating 4 more times. It's a GREAT day for a new 5 Rep Max, so, go for it!

WOD: This 11min AMRAP is going to be a steady pace all the way through. Pick it up in the last minute or two. The 5 Deadlifts are designed to be heavy. Get as heavy as you can, even if you need to break them up and be sure to keep good form every time you pick up the bar. For the 18 Wall Balls, get through them as fast as possible breaking them up into 3 or less sets as necessary, and if you can go unbroken, do it! When it comes to the Burpees, whether you step back or jump back, just grind through them and keep moving for the entire 11 minutes.

Friday, September 24th, 2021

Warm up: 4 x 20sec ON | 10sec Rest
Push-up-to-Side Plank
Pvc Pass Through - Bottom Of Squat
PVC Snatch Balance
Jumping Chest-to-bar Pull-up

Strength: Every 1min x 12min Alternating Between:
1 Overhead Squat
5 Superman to Hollow Rocks

DB/KB/Light Weight Mods:
3 OH Squat OR 2 Each Arm

Bodyweight Mods:
2 R & L Reverse Lunge + Squat

WOD: Open WOD 14.2 & 15.2
3min AMRAP of:
2 rounds of:
10 Overhead Squats 95/65 lbs
10 Chest-to-bar Pull-ups
If 2 Rounds are completed in 3min, Add 2 Reps to Each (12) and do another 2 Rounds in 3min, and so on until failure.

Everyone is working for 9min

10 OH Squats = 5 Each Arm
10 C2B Pull Ups = 10 Bent Over Row

10 OH Squats = 10 Jumping Squats
10 C2B Pull Ups = 10 Push Ups


Strength: The Overhead Squat is the ultimate core to extremity movement. Not only does this exercise build strength in the lower body, it works the upper back, shoulders, and core, making it one of the best exercises to tie the upper and lower body together. Today we are going to be alternating between the Overhead Squat and Superman to Hollow Roll Every Minute on the Minute. Which means, every 2min you are going to be doing 1 Overhead Squat. Get as heavy as you can over the 6 Rounds and be sure to get significantly heavier than you plan to go in the workout today. For the Superman to Hollow Rolls, work on core stability to go back and forth for 5 reps.

WOD: This is a benchmark CrossFit workout from the Open in week two of both 2014 and 2015. One of the standards of CrossFit is that performance is measurable and repeatable, which is why they did this workout, among others, two years in a row. You are going to have 3min to complete 10 Overhead Squats and 10 Chest to Bar Pull Ups. IF you complete that within the time frame, you get another 3 min to complete 12 reps of each exercise for 2 Rounds. If that's completed, anther 3min at 14 reps, then another at 16, and so on until you can't complete the 2 Rounds in that 3minute time frame.

This is the workout where you've just gotta go. There's no time to breathe, rest, grab water, etc. You've just got to keep moving the entire time. Knowing what this workout is like, everybody is going to work for at least 9minutes to get a chance to feel the level of intensity we are looking for in this workout. And that's what this workout is all about...INTENSITY!!

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