Programming: July 11th - 15th, 2022

July 10, 2022
Programming: July 11th - 15th, 2022

Programming: June 11th - 15th, 2022


Monday, July 11th, 2022


Warm up: 2 rounds for quality of:

10 Med Ball Overhead Lunges


10Medicine Ball Thrusters

5xDown/Dog + 2 Scorpion Each Side

5Weighted V-ups

Round 1: 1min Each x Max Reps

Plank Hold

R Side Plank

L Side Plank

Hollow Hold

Rest 1min

Bicycle Crunch

Heel Tap Crunch

Russian Twist 25/15 lbs

Alt V-up


Round2: 30sec Each x Max Reps


Rx WOD: For time:

50 Wall Balls 20/14 lbs

20 AbMat Sit-ups

30Chest-to-bar Pull-ups

20 AbMat Sit-ups

50 Wall Balls 20/14 lbs


Int:30 Pull Ups

Scale: Pull Up Progression


No Bar/Ball:

50 Wall Balls = 50 1-DB Thruster

OR50 Jumping Squats


30 Pull Ups = 30 Push Ups


Tuesday, July 12th, 2022


Warm up: For quality:

50m High Knee

50m ButtKicker

50m 2Kareokas


30sec 2Couch Stretch

30sec 2Pigeon Stretches

5 PVC Shoulder Pass Throughs

10 Wall Facing PVC OH Squats

2min Thoracic Spine Mobility


Strength: Overhead Squat

WU:10-10 Working: 10-10-10-10-10


DB/Light:1-Arm OH Squat

6 Reps Each Arm

x 7-8Sets


Bodyweight: Towel OH Squat

15 Reps x 9-10 Sets


WOD: For time:

400m Run OR 2min Cardio

15Overhead Squats

Rx:155/105 | Int: 135/95 | S: 95/65



15 OH Squats =

8 1-ArmOH Squats Each Arm

OR 20Jumping Squats


Wednesday, July 13th, 2022


Warmup: For quality:

2minFoam Roll

2 Banded Lat Stretches 30 secs

10Banded Lat Pull Downs

10Standing Chest Openers

10Lateral Hops

10Forward-Back Line Hops

10 4Corner Drills

5 Active Bar Hangs 5 secs

10 Dive Bomber Push-ups


Rx+ Strength: Every 1min x 21mins Alternating Between:

5Dumbbell Bench Press 70/50

3 Strict Chest-to-bar Chin-ups

60Double Unders


Rx Strength:

5Dumbbell Bench Press 50/35

3 Strict Chin-ups

30Double Unders


Scaled Strength:

5Dumbbell Bench Press 35/20

3 Band Assisted Chin-ups

30Double Under Progressions


WOD: For Time

100 Push Ups


Thursday, July 14th 2022


Warm up: 2 rounds for quality of:

10 Mule Kicks

5x (1Downward Dog + 2 Active Pigeons + 1 Upward Dog)

4 90/90Squat Hip & Pelvis Mobility

20Single Leg Glute Bridges

10Bottom Squat Holds 5 secs


Strength:3 Clean Grip Deadlifts

+ 1Power Clean

WU: 1-1Working: 1-1-1-1-1



4 Clean Grip Deadlifts Each Arm

+ 3Power Clean Each Arm

WU:1-1 Working: 1-1-1-1-1



10 1-LegGlute Bridges

+ 5Burpees



WOD:3min AMRAP x 2 Cycles

2Deadlifts 225/155

3Lateral Burpee Over Bars

6 Air Squats


Rest 1min between each cycle.

For each cycle restart the AMRAP.


DB/Bodyweight Modifications:

2Deadlifts = 3 Suitcase Deadlifts OR 4 1-Leg Glute Bridge


Friday, July 15th 2022


Warmup: 8 min AMRAP of:

10 Alt Wall Planks


10sec Handstand Hold

10 Box Step Overs

10Samson Stretches


Strength: Option 1 Primer

Dumbbell Squat Snatch



Option 2Primer

Dumbbell Devil Press



WOD Option 1: 10 Rounds For Time

2 Wall Walks

4 Alt DB Squat Snatch 50/35 lbs

6 DB Box Step-ups 50/35# to 24/20”


WOD Option 2: 10 Rounds For Time

2 Wall Walks

3 Alt1-Arm DB Devil Press 50/35

6 DB Box Step-ups 50/35# to 24/20”

Continue Reading

pushpress gym management software for boutique gyms and fitness studios