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Programming April 16th – April 21st

15
Apr

Programming April 16th – April 21st

Monday
Warm-Up
8 minutes of:
jog 100m
8 pvc pass thrus
6 beat swings
4 mountain climbers
 
WOD
Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk
100-ft. walking lunge
 
Scaling
This couplet pairs a difficult movement with an easier movement. The lunges will tax you metabolically while your arms and shoulders recover from the handstand walks. Pick a modification for the handstand walk that still requires you to get inverted and place weight on your hands.
 
Intermediate Option
Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk (10 attempts max, then move on)
100-ft. walking lunge
 
Beginner Option
Complete as many rounds as possible in 12 minutes of:
50-ft. bear crawl
50-ft. walking lunge
 
Tuesday
Warm-Up
10 minutes of:
couch stretch 1 min each side
then
10 abmats
8 air squats
6 pushups
 
WOD
50-40-30-20-10 reps for time of:
Wall-ball shots
Row (calories)
GHD sit-ups
 
Men: 20-lb. ball to a 10-ft. target
Women: 14-lb. ball to a 9-ft. target
 
Scaling
This triplet offers a high volume of each movement, with a descending rep scheme that should allow you to maintain intensity as you progress. Newer athletes should reduce the total volume and avoid the GHD.
 
Intermediate Option
40-30-20-10 reps for time of:
Wall-ball shots
Row (calories)
Sit-ups
 
Men: 20-lb. ball to a 10-ft. target
Women: 14-lb. ball to a 9-ft. target
 
Beginner Option
30-20-10 reps for time of:
Wall-ball shots
Row (calories)
Sit-ups
 
Men: 10-lb. ball to a 10-ft. target
Women: 6-lb. ball to a 9-ft. target
 
Wednesday
Warm-Up
10 minutes of
5 empty barbell good mornings
5 empty barbell stiff leg deadlifts
5 empty barbell regular deadlifts
run 200m
 
WOD
Deadlift 3-3-3-3-3 reps
 
Scaling
Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they become comfortable.
 
Thursday
Warm-Up
10 minutes of:
2 minutes of double under practice
then
2 strict pull-ups or ring rows
4 burpees
6 pushups
 
WOD
Complete as many rounds as possible in 45 minutes of:
Run 400 m
3 rope ascents, 15-ft. rope
Run 400 m
15 clapping push-ups
 
Scaling
This long workout emphasizes running broken up by manageable sets of gymnastics movements. Modify the rope climbs and push-ups so you can complete each set in fewer than 2 minutes and get back to running. Try to maintain intensity on the runs and avoid turning them into a slow jog or walk.
 
Intermediate Option
Complete as many rounds as possible in 45 minutes of:
Run 400 meters
2 rope ascents, 15-ft. rope
Run 400 meters
15 push-ups
 
Beginner Option
Complete as many rounds as possible in 30 minutes of:
Run 400 meters
3 rope climbs, lying to standing
Run 400 meters
15 knee push-ups
 
Friday
Warm-Up
15 minutes of:
foam roll t-spine 1 min
couch stretch 1 min each side
pigeon pose 1 min each side
ankle dorsiflexion 1 min each side
then
8 pvc pass thrus
8 pvc oh squats
8 hollow rocks
 
WOD
21-15-9 reps for time of:
Overhead squats
Toes-to-bars
 
Men: 115 lb.
Women: 80 lb.
 
Scaling
This couplet is challenging but quick. Reduce the load and reps as needed while ensuring each set is challenging.
 
Intermediate Option
15-12-9 reps for time of:
Overhead squats
Toes-to-bars
 
Men: 95 lb.
Women: 65 lb.
 
Beginner Option
15-12-9 reps for time of:
Overhead squats
Sit-ups
 
Men: 45 lb.
Women: 35 lb.
 
Saturday
Warm-Up
Coaches Choice
 
WOD
Coaches Surprise

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