Programming Week of January 29- February 2, 2024

January 28, 2024
Programming Week of January 29- February 2, 2024

We continue our Open Prep with some high skill gymnastics work this week and good strength building.


Focus is squat strength.

WOD: 3 rounds, 2 mins each, for max reps of:

12 Front Squats, 155/105 lbs
max reps in remaining time Burpee Box Jumps
Rest 2 mins

Post WOD Strength: Back Squat
Build to a heavy 5 for the day


Focus is Strict Ring Muscle up Strength and Skill work.


3 rounds for quality of:
1 Strict Low Ring Muscle-up Transition
1 Strict Ring Muscle-up
1 Ring Muscle-up

WOD: 12min Alternating EMOM

3 Ring Muscle Ups
Max rep shuttle run 50sec


Focus is a heavy day of Deadlifts.

Strength: 6 sets of 3 deadlifts all at 80% or more of your 1 rep max

Accessory Work Options:

For Quality: 20 Turkish Get Ups

Or: 3 rounds for quality of:
R Side Plank Hold, 20 secs
L Side Plank Hold, 20 secs
10 Strict Toes-to-bars
L-Sit Hold, 20 secs


Focus is a workout volume day with skills we have been building on.

Strength/Skill: 10 min Alternating EMOM

3 Squat Cleans
1-3 Gymnastic momvement


For time:50/35 Row Calories
25 Chest-to-bar Pull-ups
15 Squat Cleans, 155/105 lbs
10 Bar Muscle-ups
15 Squat Cleans, 155/105 lbs
25 Chest-to-bar Pull-ups
50/35 Row Calories


Focus is Split Jerk Strength and Skill with a fast Double Under and Push Press WOD

Strength: Split Jerk 3-3-3-3-2-2-2-1-1

WOD: Complete as many rounds as possible in 8 mins of:
40 Double Unders
10 Push Press, 95/65 lbs

Have Fun this week WildFire!

Continue Reading

pushpress gym management software for boutique gyms and fitness studios