April Programming | What To Expect

March

April 2021

May
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1
April 1st Programming
All Day

WOD

OPTION 1OPTION 2
AMRAP X 22
750m row
10 DL (225/155)
25 Bar Facing Burpee
25 Hollow Rocks
AMRAP X 22
800m run 
10 DB DL
25 Burpees Over DB
25 Hollow Rocks
WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH
STRENGTH: Weight loss clients should use today’s short strength session to game plan for the long WOD ahead. As w



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2
April 2nd Programming
All Day

WOD

OPTION 1OPTION 2

EMOM X 10
Min 1: 200m run
Min 2: Max HSPU

SCORE IS TOTAL HSPU
EMOM X 10
Min 1: 200m run
Min 2: Max Seated DB Press
Score is Total Seated Presses
WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH
STRENGTH: The goals for our strength session today are to develop core and shoulder strength and stability




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3
April 3rd Programming
All Day

WOD

OPTION 1OPTION 2
24 RFT W/ Partner (I Go, You Go)
1 Thruster (135/95)
2 Power Snatches
3 Power Clean and Jerks

26 MIN CAP
AMRAP X 15
2 Single DB Thrusters
4 Alt. DB Snatch
6 Alt. DB Clean and Jerk
-Rest :20 between rounds-
WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH
STRENGTH: The strength portion of today’s worko





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4
April 4th Programming
All Day

WOD

OPTION 1OPTION 2
“The Easter Bunny”
AMRAP X 14
10 Jumping Pull-Ups
20 Box Jumps (24/20)
50 Double Unders
“The Easter Bunny”
AMRAP X 14
10 Up-Downs
20 Tuck Jumps
50 Double Unders
WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH
STRENGTH: Weight Loss clients should challenge themselves during the strength session



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5
April 5th Programming
All Day

WOD

OPTION 1OPTION 2
“CrossFit Total”
1 RM Back Squat
1 RM Strict Press
1 RM Deadlift
EMOM X 28
Minute 1: 10 Goblet Squats
Minute 2: 10 DB Strict Press 
Minute 3: 10 DB Deadlift
Minute 4: Rest
WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH
STRENGTH/WOD: The Total is a great tone setter for the week! Wei


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6
April 6th Programming
All Day

WOD

OPTION 1OPTION 2
AMRAP X 25
800M RUN
12 Push Press (115/75)
12 T2B
AMRAP X 25
800M RUN
12 DB Push Press (115/75)
12 V-Ups
WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH
After yesterday’s Total our Weight Loss clients get a chance to move and get sweaty today! Weight loss clients should pace their way through the 8



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7
April 7th Programming
All Day

WOD

OPTION 1OPTION 2
“Serena”
3 RFT
10 Bar Facing Burpees
8 Power Clean and Jerks (135/95)
5 Squat Snatch

10 MIN CAP
“Serena”
3 RFT
10 Burpees
8 DB Power Clean and Jerks
10 (5/5) DB Power Snatches

10 MIN CAP
WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH
STRENGTH: Today’s focus is increased strength/power. Coaches






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8
April 8th Programming
All Day

WOD

OPTION 1OPTION 2
EMOM X 20
Minute 1: 15/12 Cal Bike
Minute 2: 15 Box Jumps (24/20)
EMOM X 20
Minute 1: 12 Up-Down DL
Minute 2: 15 Tuck Jumps
WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH

STRENGTH: Today’s strength session asks us to use our posterior chains in two very different ways – to develop power fr
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9
10
April 10th Programming
All Day

WOD

OPTION 1OPTION 2
AMRAP X 15 W/ Partner
10 Deadlift (225/155)
10 Pull-Ups
20 Wall Balls (20/14)
20 Cal Row
AMRAP X 10
10 DB Deadlift
10 DB Rows
20 Single DB Thruster
40 Mountain Climbers
WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH
STRENGTH: Today offers a great chance to work on row and pull up technique! Good rowing



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11
April 11th Programming
All Day

WOD

OPTION 1OPTION 2
For Time
100 Double Unders
75 Air Squats
50 Sit-Ups
25 HSPU
50 Sit-Ups
75 Air Squats
100 Double Unders
For Time
100 Double Unders/Single Unders
75 Air Squats
50 Sit-Ups
25 HSPU
50 Sit-Ups
75 Air Squats
100 Double Unders/Single Unders
WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH
STRENGTH: Work up to a heav








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12
April 12th Programming
All Day

WOD

OPTION 1OPTION 2
“Ibtihaj”
21-15-9
Thrusters (95/65)
T2B
8 MIN CAP
“Ibtihaj”
21-15-9
DB Thrusters
V-Ups
8 MIN CAP
WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH
STRENGTH: Build to 3 RM Thruster in 4-5 sets lifting every 3 min (5-5-3-3-3).  

WOD: Weight loss athletes should pick a weight and T2B version that




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13
April 13th Programming
All Day

WOD

OPTION 1OPTION 2
AMRAP X 25
40/35 Cal Row
30 Goblet Lunges (53/35)
20 American KB Swings 
10 Burpees
AMRAP X 25
40 Up-Downs
30 Goblet Lunges
20 American KB/DB Swings 
10 Burpees
WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH
STRENGTH/WOD: Weight loss clients who did yesterday’s workout may be feeling the eff



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14
April 14th Programming
All Day

WOD

OPTION 1OPTION 2
Amanda-Ish
9-7-5
C2B Pull-Up
Squat Snatch (135/95)
*15/12 Cal Bike After each set including to finish the workout

12 MIN CAP
18-14-10
Renegade Row (No Push-Up)
Alt. DB Snatch
*50 Mountain Climbers Between Each Set

12 MIN CAP
WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH
STRENGTH: Testing day! Athletes





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15
April 15th Programming
All Day

WOD

OPTION 1OPTION 2
“Alice”
4 RFT
19 Box Jumps (30/24)
48 Double Unders

13 MIN CAP
“Remote Alice”
4 RFT
19 Tuck Jumps
48 Double Unders

13 MIN CAP
WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH
STRENGTH: The Bulgarian Split Squat has great carryover to balance and athletic performance. Split Squats are great as t




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16
April 16th Programming
All Day

WOD

OPTION 1OPTION 2
EMOM X 18
Minute 1: 6 Push Jerks (155/105)
Minute 2: 8 Hang Power Cleans
Minute 3: 12 Deadlifts
EMOM X 18
Minute 1: 8 DB Push Jerks
Minute 2: 8 DB Hang Power Cleans
Minute 3: 12 DB Deadlifts
WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH
WOD: Weight loss athletes can use today’s strength session

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17
April 17th Programming
All Day

WOD

OPTION 1OPTION 2
AMRAP X 30 W/ Partner
1 mile run (Split into 200’s)
100 DB Snatches
100 Sit-ups
AMRAP X 22
400m run
20 DB Snatches
20 Sit-ups
-Rest :45 b/w rounds-
WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH
WOD: This should get sweaty! Weight loss clients as always should pick a partner who is evenly matched w


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18
April 18th Programming
All Day

WOD

OPTION 1OPTION 2
3 Rounds (3 minutes on, 1 min rest)
12 Front Squats (95/65)
12 Push-Ups
3 Rounds (3 minutes on, 1 min rest)
12 DB Front Squats
12 Push-Ups
WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH
STRENGTH: The work/rest parameters of today’s strength session are not designed for our athletes to PR. Rather
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19
April 19th Programming
All Day

WOD

OPTION 1OPTION 2
EMOM X 8
20 Double Unders + 1 Power Clean (205/145)
-Rest 1 min-
EMOM X 8
20 Double Unders + 1 Power Clean (225/155)
EMOM X 8
20 Double Unders/Single Unders + 3 DB Power Cleans
-Rest 1 min-
EMOM X 8
20 Double Unders/Single Unders + 3 DB Power Cleans (Inc. weight if possible)
WEIGHT LOSSGENERAL FITNE



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20
April 20th Programming
All Day

WOD

OPTION 1OPTION 2
“Rapinoe”
For Time
1 mile run
50 Wall Balls (20/14)
50 Sit-Ups
1k row

23 MIN CAP
“Remote Rapinoe”
For Time
1 mile run
50 Goblet Squat (Light)
50 Sit-Ups
800m run

23 MIN CAP
WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH
WOD: Constant steady movement wins the race today. Rather than looking at the








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21
April 21st Programming
All Day

WOD

OPTION 1OPTION 2
For Time:
25-20-15-10
Cal Bike
12-9-6-3
Hang Power Snatch (95/65)

12 MIN CAP
For Time:
20-15-10-5
Burpee
12-9-6-3
DBL DB Power Snatch

12 MIN CAP
WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH
STRENGTH: Weight loss clients can use today’s strength work to fine tune this essential aspect of the snatch.






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22
April 22nd Programming
All Day

WOD

OPTION 1OPTION 2
AMRAP X 8
5 Shoulder to Overhead (155/105)
8 T2B
AMRAP X 8
5 DB Shoulder to Overhead (155/105)
8 V-Ups
WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH
STRENGTH: Today’s strength work provides some great technique practice for multiple ways of going shoulder to overhead. Coach this group to be fas
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23
April 23rd Programming
All Day

WOD

OPTION 1OPTION 2
AMRAP X 10
10 Goblet Squats (53/35)
10 American KB Swings 
10 Up-downs
AMRAP X 10
10 Goblet Squats
10 KB/DB Swings 
10 Up-downs
WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH
STRENGTH: Weight loss clients should look to achieve full depth and good speed out of the hole on all of today’s

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24
April 24th Programming
All Day

WOD








OPTION 1OPTION 2
“Billie Jean”
4 Sets, 1 min rest between
(Pick up where you left off)
AMRAP X 4
5 DB Deadlift (50/35)
4 Devil’s Press
3 DB Thrusters

Score is Total Rounds + Reps
“Billie Jean”
4 Sets, 1 min rest between
(Pick up where you left off)
AMRAP X 4
5 DB Deadlift (50/35)
4 Devil’s Press
3 DB Thrusters





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25
April 25th Programming
All Day

WOD

OPTION 1OPTION 2
AMRAP X 21
400m run
5 Floor Press (185/125)
10 Push-Ups
15 Banded Tricep Ext
AMRAP X 21
400m run
5 DB Floor Press
10 Push-Ups
15 DB Overhead Tricep Ext
WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH
STRENGTH: the Pendlay Row provides a great stimulus for our lats, traps and spinal erectors. Athletes



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26
April 26th Programming
All Day

WOD

OPTION 1OPTION 2
21-15-9
Deadlift (225/155)
Box Jumps (24/20)
Sit-Ups

12 MIN CAP
21-15-9
KB/DB Deadlift 
Tuck Jumps
Sit-Ups

12 MIN CAP

BRIEF: 0:00 – 4:00 (4 MINS)

WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH
STRENGTH: Deadlifts are a GREAT way to start the week!! Lifting heavy weights isn’t just fun &




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27
April 27th Programming
All Day

WOD

OPTION 1OPTION 2
“Neddy Lou”
2 Rounds 
27 Lateral Burpees over the Bar
21 Clusters (95/65)
12 MIN CAP
“Remote Neddy Lou”
2 Rounds 
27 Lateral Burpees over the DB
21 DB Clusters
12 MIN CAP

BRIEF: 0:00 – 4:00 (4 MINS)

WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH
STRENGTH: Clusters cover a H



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28
April 28th Programming
All Day

WOD

OPTION 1OPTION 2
Every 3 minutes for 5 sets:
400m run
10 Burpee

12 MIN CAP
Every 3 minutes for 5 sets:
400m run
10 Burpees

BRIEF: 0:00 – 4:00 (4 MINS)

WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH
STRENGTH: Today’s strength work offers a great chance to build core, trap, quad and grip strength. Teachi

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29
April 29th Programming
All Day

WOD

OPTION 1OPTION 2
3 RFT
25/20 Cal Bike
25 Air Squats

9 MIN CAP
3 RFT
25/20 Up-Downs
25 Air Squats

9 MIN CAP

BRIEF: 0:00 – 4:00 (4 MINS)

WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH

STRENGTH: Paused back squats allow us to: 
Develop static strength at the bottom of our squat
Improve muscle recruitment to ini





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30
April 30th Programming
All Day

WOD

OPTION 1OPTION 2
“Junko”
AMRAP X 15
2,4,6, Etc.

Pull-Ups
Calorie Row
“Remote Junko”
AMRAP X 15
2,4,6, Etc.

DB Bent Over Rows
Burpees

BRIEF: 0:00 – 4:00 (4 MINS)

WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH

WOD: Weight loss athletes want to approach this workout with the goal of moving for as much




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