August Programming | What To Expect

August 2021

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1
August 1st Programming
All Day

WOD

OPTION 1OPTION 2
AMRAP X 25
750m row
15 Burpees Over Rower
25 Sit-Ups
AMRAP X 25
1200m run
15 Burpees
25 Sit-Ups
WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH


WOD: Starting August off with some cardio tailor made for our weight loss athletes! The row and the burpees can get heart rate sky high early so coaching t


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2
August 2nd Programming
All Day

WOD

OPTION 1OPTION 2
Fran
21-15-9
Thrusters (95/65)
Pull-Ups

9 Min Cap
(Last tested 1/8/21)
DB Fran
21-15-9
DB Thrusters
DB Bent Over Rows

9 Min Cap
(Last tested 1/8/21)
WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH


STRENGTH: Front squats are a great way for the Weight Loss athlete to build quad, glute and core strength that







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3
August 3rd Programming
All Day

WOD

OPTION 1OPTION 2
For Time
3 SETS
21 Wall Balls (20/14)
15 Up-Downs Over the Bar
9 Power Snatch (95/65)
-Rest 1 min b/w sets-

14 MIN CAP
For Time:
3 SETS
21 Goblet Squats (Light)
15 Up-Downs Over the DB
12 Alt. DB Snatch
-Rest 1 min b/w sets-

14 MIN CAP
WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH


STRENGTH: Weight loss cli









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4
August 4th Programming
All Day

WOD

OPTION 1OPTION 2
AMRAP X 10
12 Box Jumps (24/20)
8 T2B
AMRAP X 10
12 Tuck Jumps
8 V-Ups
WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH
STRENGTH: Floor press helps our athletes to improve the top half of their bench press which, in turn allows them to lift heavier and get more work done, a great prospect for t
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5
August 5th Programming
All Day

WOD

OPTION 1OPTION 2
Every 4 mins x 5 sets
200m run
20 American KB Swings (53/35)
20 SDHP
Every 4 mins x 5 sets
200m run
20 American KB Swings
20 SDHP
WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH



Today’s workout offers a great chance for our weight loss clients to practice going hard and learning how to recover in



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6
August 6th Programming
All Day

WOD

OPTION 1OPTION 2
AMRAP X 9
8 DB Clean and Jerks (50/35)
16 Goblet Lunges
AMRAP X 9
8 DB Clean and Jerks
16 Goblet Lunges
WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH

STRENGTH: It’s easy to think about strict press as an exercise that only builds small muscle groups but overhead pressing has a huge role in bui
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7
August 7th Programming
All Day

WOD

OPTION 1OPTION 2
For Time w/ a Partner
120 Cal Bike
200 Double Unders
100 Pull-Ups
200 Double Unders
120 Cal Bike

32 MIN CAP
For Time
50 Jump Squats
100 Double Unders
40 Bent-Over Rows
40 Hollow Rocks
100 Double Unders
50 Jump Squats

24 MIN CAP
WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH
PARTNER WOD: A long one today!









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8
August 8th Programming
All Day

WOD

OPTION 1OPTION 2
AMRAP X 15
30/25 Cal Row
12 Single KB Straight Leg Deadlift (70/53)
12 Dips on Rower
AMRAP X 15
25 Up-Downs
12 Single DB/KB Straight Leg Deadlift
12 Dips (Can use chair, steps, couch, etc.)
WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH
STRENGTH: Tempo deadlifts are a great way to learn movement cont

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9
August 9th Programming
All Day

WOD

OPTION 1OPTION 2
EMOM X 15
Minute 1: 15 Push-Ups
Minute 2: 8 Strict Pull-ups
Minute 3: 20 Air Squats
EMOM X 15
Minute 1: 15 Push-Ups
Minute 2: 12 DB Rows
Minute 3: 20 Air Squats
WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH
STRENGTH: As noted we’re looking for moderate weight today after some bigger heavier eff

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10
August 10th Programming
All Day

WOD

OPTION 1OPTION 2
4 RFT
800m run
5 Squat Cleans (155/105)

28 MIN CAP
4 RFT
800m run
8 DB Squat Cleans

28 MIN CAP
WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH
WOD: A huge caloric burn in on the menu for all athletes today with some longer running and heavier squat cleans mixed in.
The weight loss athlete should aim



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11
August 11th Programming
All Day

WOD

OPTION 1OPTION 2
EMOM X 12
Minute 1: 50 Double Unders
Minute 2: 3 Wall Walks
EMOM X 12
Minute 1: 50 Double Unders
Minute 2: 3 Wall Walks
WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH
STRENGTH/SKILL: The inversion work today offers a great opportunity to build shoulder and core strength which allows our WL athlet
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12
August 12th Programming
All Day

WOD

OPTION 1OPTION 2
On a 10 minute Clock:
5 rounds
10 Push Press (115/75)
8 T2B
Into…
Max Calories on Bike in Time Remaining
(Score is Total Calories)
On a 10 minute Clock:
5 rounds
10 DB Push Press
8 V-Ups
Into…
Max Up-Downs
(Score is Total Calories)
WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH
STRENGTH: All athlete






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13
August 13th Programming
All Day

WOD

OPTION 1OPTION 2


“Ellen”
3 RFT
20 Burpees
21 Alt. DB Snatches (50/35)
12 DB Thrusters (2×50/35)

15 MIN CAP


“Ellen”
3 RFT
20 Burpees
21 Alt. DB Snatches
12 DB Thrusters

15 MIN CAP
WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH


We did 4 sets of 4 on August 2 so we’re looking for a heavier load today at 80-8











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14
August 14th Programming
All Day

WOD

OPTION 1OPTION 2
AMRAP X 25 W/ Partner
50 Cal Row
50 DL (225/155)
50 Russian KB Swings (70/53)
AMRAP X 18
30 Up-Downs
30 KB/DB DL
30 Russian KB/DB Swings
-REST :90 between rds-
WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH
STRENGTH: Today’s strength session provides a great trial run for the WOD that involves both ro


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15
August 15th Programming
All Day

WOD

OPTION 1OPTION 2
AMRAP X 20
20 MB Cleans (20/14)
15 Box Jump Overs (24/20)
-Rest :30 between rounds-
AMRAP X 20
20 DB Goblet Squat
15 Tuck Jumps
-Rest :30 between rounds-
WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH
WOD: The weight in today’s WOD isn’t heavy but combined with the time domain and the box jump o

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16
August 16th Programming
All Day

WOD

OPTION 1OPTION 2
3 RFT
8 Burpee Pull-Up
60 Double Unders

10 MIN CAP
3 RFT
8 Burpees to a Target (Anything to make you jump)
60 Double Unders/Attempts

10 MIN CAP
WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH
STRENGTH: Testing day! If your athletes completed this 1RM lift back on July 12 we’re looking to match, or



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17
August 17th Programming
All Day

WOD

OPTION 1OPTION 2
AMRAP X 11
11 Thrusters (95/65)
11 Box Jumps (24/20)
11 Sit-Ups
AMRAP X 11
11 DB Thrusters
11 Tuck Jumps
11 Sit-Ups
WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH
STRENGTH: We’re continuing to build on our Front Squat strength, we last saw the movement on August 13 at four sets of four. Athletes i

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18
August 18th Programming
All Day

WOD

OPTION 1OPTION 2
4:00 Row @ 22 SPM
1:00 min rest
4:00 Row @ 24 SPM
1:00 min rest
4:00 Row @ 26 SPM
1:30 min rest
4:00 Row @ 28+ SPM
(Score is Distance for each interval)
4 Min Max Burpees
Rest 1:00
4 Min Max Air Squats
Rest 1:00
4 Min Max Sit-Ups
Rest 1:00
4 Min Max Up-downs
(Score is reps for each interval)
WEIGHT LO








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19
August 19th Programming
All Day

WOD

OPTION 1OPTION 2
AMRAP X 12
15 Up-Down over Bar
12 T2B
10 Front Rack Lunges (115/75)
AMRAP X 12
15 Up-Down over DB
12 V-Ups
10 DB Goblet Lunges
WEIGHT LOSSGENER FITNESSINCREASE STRENGTH

STRENGTH: Today’s strength/skill work is a nice follow up to yesterday’s hollow hangs and birddogs. WL athletes should work

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20
August 20th Programming
All Day

WOD

OPTION 1OPTION 2
For Time
25-20-15-10
Cal Bike
12-10-8-6
Hang Power Clean and Jerk (115/75)

13 MIN CAP
For Time
25-20-15-10
Jump Squats
12-10-8-6
DB Hang Power Clean and Jerk

13 MIN CAP
WEIGHT LOSSGENER FITNESSINCREASE STRENGTH
STRENGTH: Putting weight overhead and bracing while holding it there is a great stimulus






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21
August 21st Programming
All Day

WOD

OPTION 1OPTION 2
Partner 17.4
Complete as many rounds and reps as possible in 13 minutes of:
• 55 deadlifts (225/155)
• 55 wall-ball shots (20/14)
• 55-calorie row
• 55 handstand push-ups
AMRAP X 13
• 25 DB Deadlift
• 25 DB Goblet Squats (Light)
• 25 Up-Downs
• 25 HSPU or DB Push Press
WEIGHT LOSSGE




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22
August 22nd Programming
All Day

WOD

OPTION 1OPTION 2
For Time
1200m run
150 Double Unders
75 Air Squats
800m run
100 Double Unders
50 Air Squats
400m run
50 Double Unders
25 Air Squats
200m run

31 MIN CAP
For Time
1200m run
150 Double Unders
75 Air Squats
800m run
100 Double Unders
50 Air Squats
400m run
50 Double Unders
25 Air Squats
200m run

31 MIN CAP
WEIGHT


















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23
24
August 24th Programming
All Day

WOD

OPTION 1OPTION 2
AMRAP X 10
10 Plate G2OH (45/25)
10 Plate OH Lunges
10 T2B
AMRAP X 10
10 Single DB G2OH
10 Single DB OH Lunges
10 T2B
WEIGHT LOSSGENER FITNESSINCREASE STRENGTH
STRENGTH/SKILL: Not only are the movements in today’s Strength section great for developing core and shoulder strength, they are also g

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25
August 25th Programming
All Day

WOD

OPTION 1OPTION 2
3 RFT
25 Wall Balls (20/14)
25 Box Jumps (24/20)

12 MIN CAP
3 RFT
25 Goblet Squats (Light)
25 Tuck Jumps

12 MIN CAP
WEIGHT LOSSGENER FITNESSINCREASE STRENGTH
STRENGTH: Our athletes have had a lot of opportunities to get comfortable in the front squat this month, today is testing day! Game plan wi



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26
August 26th Programming
All Day

WOD

OPTION 1OPTION 2
Every 3 mins x 8 Sets
400m run
10 Push-Ups
3 RFT
25 Goblet Squats (Light)
25 Tuck Jumps

12 MIN CAP
WEIGHT LOSSGENER FITNESSINCREASE STRENGTH
WOD: Today’s WOD provides an awesome chance for the WL avatar group to test their ability to move fast and recover quickly! This group should be aiming

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27
August 27th Programming
All Day

WOD

OPTION 1OPTION 2
AMRAP X 14
6 DB Push Press (50/35)
12 Calorie Bike
24 Double Unders
AMRAP X 14
6 DB Push Press
12 Burpees
24 Double Unders
WEIGHT LOSSGENER FITNESSINCREASE STRENGTH
STRENGTH: Our athletes continue to reap the benefits of pressing weight overhead today by progressing into some heavier sets of pus

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28
August 28th Programming
All Day

WOD

OPTION 1OPTION 2
AMRAP X 28 w/ Partner
(I Go, You Go )
5 Lateral Burpees over Bar
3 Power Clean (135/95)
2 Front Rack Lunges
AMRAP X 18
5 Lateral Burpees over DB
3 DB Power Clean
2 DB Front Rack Lunges
-Rest :30 b/w sets-
WEIGHT LOSSGENER FITNESSINCREASE STRENGTH
WOD: The low rep numbers in today’s partner WOD wor



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29
August 29th Programming
All Day

WOD

OPTION 1OPTION 2
AMRAP X 16
200m run
40 Russian Twists
30 Up-downs
20 Step-Ups
10 Overhead Squats (75/55)
AMRAP X 16
200m run
40 Russian Twists
30 Up-downs
20 Lunges
10 Air Squats
WEIGHT LOSSGENER FITNESSINCREASE STRENGTH
STRENGTH: The overhead squat is a tough lift for many to master but the work to get there pays




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30
August 30th Programming
All Day

WOD

OPTION 1OPTION 2
On a 20 minute clock..
5 RDS
12 Pull-Ups
20 Up-downs
9 T2B
-Rest 1 minute-
In time remaining build to a heavy snatch
AMRAP X 15
12 Bent Over Rows
15 Up-downs
9 V-Ups
WEIGHT LOSSGENER FITNESSINCREASE STRENGTH
STRENGTH: Big Power today! Athletes should be given a chance to get a few good 3-5 rep war




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31
August 31st Programming
All Day

WOD

OPTION 1OPTION 2
EMOM X 8
20 Double Unders + 1 DL (255/145)
-Rest 1 min-
EMOM X 8
20 Double Unders + 1 Deadlift (275/185) (April 19)
EMOM X 8
20 Double Unders + 3 DB DL
-Rest 1 min-
EMOM X 8
20 Double Unders + 3 DB DL (Heavier if possible or add an extra rep)
WEIGHT LOSSGENER FITNESSINCREASE STRENGTH
STRENGTH: Good



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