Programming Week of July 28-August 1, 2025

By
July 27, 2025
Programming Week of July 28-August 1, 2025

Monday

Skill Work

Pre-workout

1 RM Bench Press

On a 10 min clock

Build to a heavy single

Rx

AMRAP 9:
30 double-unders
3 shoulder presses (95/135 lb)

Intermediate

AMRAP 9:
15 double-unders
3 shoulder presses (65/95 lb)

Beginner

AMRAP 9:
30 single-unders
3 shoulder presses (35/45 lb)

Tuesday

Skill Work

Pre-workout

10 min Bar Muscle Up Practice

Rx

5 rounds for time of:
7 bar muscle-ups
21 DB goblet-hold walking lunges (35/50 lb)

Score: Total time

Intermediate

5 rounds for time of:
5 jumping bar muscle-ups
21 DB goblet-hold walking lunges (20/35 lb)

Score: Total time

Beginner

5 rounds for time of:
5 strict banded pull-ups
10 DB goblet-hold walking lunges (10/15 lb)

Wednesday

Rx/Intermediate/Masters55+

Squat Clean : 2-2-2-2-2-2-2

Beginner

Squat Clean 3-3-3-3-3-3-3

Skill Work

Post Workout

3 rounds for max reps of:

Medicine Ball Bear Hug, 20/14 lbs, 30 secs
max rep Med Ball Bear Hug Squats, 20/14 lbs, 30 secs

Thursday

Skill Work

Pre-workout
On an 8:00 clock:
Handstand practice

Rx

Every 3:00 for 10 sets:
16/12-cal bike

Score: Total time

Intermediate

Every 3:00 for 10 sets
12/9-cal bike

Score: Total time

Beginner

Every 3:00 for 10 sets:
8/5-cal bike

Score: Total time

Friday

Rx

5 rounds for time of:
20 sit-ups
15 box jumps (20/24 in)
10 chest-to-bar pull-ups

Score: Total time

Intermediate

5 rounds for time of:
20 sit-ups
10 box jumps (20/24 in)
10 pull-ups

Score: Total time

Beginner

5 rounds for time of:
12 sit-ups
10 box step-ups (20/20 in)
8 ring rows

Score: Total time

Skill Work

Post-workout
3 rounds for quality of:
20 Banded Tricep Push Downs
20 L-Hang Flutter Kicks

Continue Reading

pushpress gym management software for boutique gyms and fitness studios