Programming: May 16th - 20th, 2022

By
May 15, 2022
Programming: May 16th - 20th, 2022

Programming: May 16th - 20th, 2022

Monday,May 16th, 2022

Warm up:
2 rounds for quality of:

200m Run OR 1min Cardio

20 Alt Plank Shoulder Taps

5 Mule Kicks

5 Donkey Kicks

5 Handstand Wall Kick-ups

20secWall Handstand Hold

10 Banded Strict Press

2x (4Thread-the-Needles

+ 4 Lat Stretch In child’s Pose

+ 4 Alt Scorpion Stretches)

 

Strength:3 Rounds

45sec of Each for Max Reps:

Bicycle Crunch

15secRest

Side Plank Rotation

15secRest

Crab Toe Touch

15secRest

Mountain Climbers 2 Count

15sec Rest

 

WOD: For time:

15 – 12– 9

Strict Handstand Push-ups

21Sit-ups After Each Set

--then: 15 – 12 – 9

Strict Ring Dips

21Sit-ups After Each Set

--then: 15 – 12 – 9

Push-ups

21Sit-ups After Each Set

 

Scale/Modifications:

Strict HSPU = Pike Push Ups

Ring Dips = Bench Dips

Tuesday, May 17th, 2022

Warm up:
4 Rounds

20secWORK | 10sec REST

Jump Rope

Reverse Lunge

Toy Soldier

Alt Single Leg Glute Bridge

 

Strength: Every 3min x 18min Alternating Between:

8Bulgarian Split Squats

8 1-LegRomanian Deadlifts

 

No Weight Modification:

10-12Bulgarian Split Squats

12 1-LegGlute Bridges

 

WOD:5 min AMRAP of:

50Double Unders

12Deadlifts 155/105 lbs

 

DB/Light Weight: 5min AMRAP

50Double Unders OR 75 Singles

15Deadlifts

 

No Bar/Rope: 5min AMRAP

75Vertical Jumps

20 1-LegGlute Bridges

Wednesday, May 18th, 2022

Warm up:
10 mins do:

3minMobility

Then, AMRAP in remaining time of:

10 Med Ball Clean & Press 20/14 lbs

10 Med Ball Squat Jumps 20/14 lbs

5/3 Row Calories

10Pigeon Pose On Boxes

10 Push Press 45/35 lbs

 

WOD:5 Rounds For Time of:

20 Wall Balls 20/14 lbs, 10 ft

20 Sumo DL High-pulls 75/55 lbs

20 Box Jumps 20 in

20 Push Press 75/55 lbs

20 Cal Row

1minREST

 

DB/No Box/Row: 5 Rounds of:

20 1-DBThruster OR Jump Squats

20 DB/KB Sumo DL High-pulls

20Box/Broad Jumps OR Lunges

20 Push Press OR Push Ups

20 Cal Row OR 40 Sumo High Pulls

1minREST

 

Bodyweight:

20 Sumo High Pulls = 20 Air Squats

20 Cal Row = 40 Air Squats

Thursday, May 19th, 2022

Warm up: 2 rounds for quality of:

10 No Push-up Burpees

10Russian Push-ups

10 Pike Push-ups

5Scorpion Stretch Each Sides

10Alternating V-ups

10 Beat Swings

 

Strength: DB Shoulder Press

Warm Up5-5 Working: 5-5-5-5-5

 

DB Bent Over Row

Warm Up: 10 Working: 10-10-10-10

 

Bodyweight: Pike Push Ups

Warm Up 5-5 Working: 7-7-7-7-7

 

Push Ups

Warm Up: 10 Working: 10-10-10-10

 

WOD:4min AMRAP x 2 Rounds of:

4Toes-to-bars

5Burpee-to-Target 6 ins

6Chest-to-bar Pull-ups

 

Rest 2mins between each cycle.

For each cycle restart the AMRAP.

 

No Bar: 4min AMRAP x 2 Rounds of:

4 V-Ups

5Burpee-High Jump

6 Bent Over Row OR

8 Push Ups

 

Rest 2mins between each cycle.

For each cycle restart the AMRAP

Friday, May 20th, 2022

Warm up:
For quality:

20 Butt Kickers

20 High Knees

10 Side Lunge + Squat + Calf Raise

10Down/Up Dog Stretches

10 Pvc Bottom Squat Pass Through

10 PVC Snatch Balances

10 The Pvc Snatches

 

Strength: Every 1min x 9mins Alternating Between:

3 Hang Power Snatch pick load

100m Run

3Overhead Squats pick load

 

DB/Light: Every 1min x 9mins Alternating Between:

3 Hang Snatch Each Arm

100m Run OR 30sec Cardio

3Overhead Squats Each Arm

 

Bodyweight: Every 1min x 9mins Alternating Between:

5 Archer Push Ups Each Arm

100m Run OR 30sec Cardio

8Jumping Squats

 

WOD:7 rounds for time of:

200m Run OR 1min Cardio

5 Hang Power Snatch 155/105 lbs

5Overhead Squats 155/105 lbs

 

DB:7 rounds for time of:

200m Run OR 1min Cardio

5 DB Hang Snatch Each Arm

5Overhead Squats Each Arm

 

Bodyweight:7 rounds for time of:

200m Run OR 1min Cardio

5 Archer Push Ups Each Arm

10Jumping Squats

Continue Reading

pushpress gym management software for boutique gyms and fitness studios