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Programming April 23rd – April 28th

22
Apr

Programming April 23rd – April 28th

Monday
Warm-Up
8 minutes of:
20 double unders
run 50m
10 lunges
run 50m
 
WOD
21-18-15-12-9-6-3 reps for time of:
Triple-unders
Bike/Row (calories)
 
Scaling
This couplet pairs a high-skill, explosive and frequently frustrating movement with mindless suffering. Pick a modification for the triple-unders that is doable yet still challenging. Try to maintain intensity on the bike while composing yourself for the next round.
 
Intermediate Option
21-18-15-12-9-6-3 reps for time of:
Double-unders *
Bike (calories)
 
*Use the worst jump rope you can find or even an old piece of rope to make these more difficult than normal.
 
Beginner Option
For time:
45 single-unders
15-cal. bike
36 single-unders
12-cal. bike
27 single-unders
9-cal. bike
18 single-unders
6-cal. bike
9 single-unders
3-cal. bike
 
Tuesday
Warm-Up
10 minutes of:
sprint 100m
10 pvc oh squats
5 pushups
rest:30
 
WOD
7 rounds for time of:
5 power snatches
1 sub-0:40 200-m sprint
 
If the sprint takes longer than 40 seconds, redo it before moving back to the snatch.
 
Men: 135 lb.
Women: 95 lb.
 
Scaling
This workout requires you to find a balance between speed and pacing. You want to rest as little as possible while still meeting the time requirement to avoid extra runs. Pick a run pace that requires a strong effort but is a few seconds slower than your max effort. Use the same load on the snatch that you would use for Grace or Isabel.
 
Intermediate Option
7 rounds for time of:
5 power snatches
1 sub-0:50 200-m sprint
 
Men: 115 lb.
Women: 80 lb.
 
Beginner Option
5 rounds for time of:
5 power snatches
1 sub-1:00 200-m sprint
 
Men: 65 lb.
Women: 45 lb.
 
Wednesday
Warm-Up
8 minutes of:
4 burpees
3 toes to bar
2 strict pull-ups
jog 1 lap around gym
 
WOD
Teams of 2
Complete as many rounds as possible in 25 minutes of:
20 push-ups
30 sit-ups
40-cal. row
 
Scaling
Reduce the number of reps of each exercise in this longer AMRAP so you can keep moving with very little rest.
 
Intermediate Option
Complete as many rounds as possible in 25 minutes of:
10 push-ups
20 sit-ups
30-cal. row
 
Beginner Option
Complete as many rounds as possible in 20 minutes of:
10 knee push-ups
15 sit-ups
20-cal. row
 
Thursday
Warm-Up
10 minutes of:
couch stretch 1 min each side
run 200m
6 empty barbell hang squat cleans
3 beat swings
 
WOD
AGOQ Workout 2
 
4 rounds for time of:
25 chest-to-bar pull-ups
5 cleans
 
Men: 245 lb.
Women: 170 lb.
 
Scaling
This workout contains a high volume of chest-to-bar pull-ups and a substantial dose of heavy lifting. Reduce the pull-up reps and modify the movement so that each round takes no more than 3-4 sets to complete. Reduce the weight on the clean so that it is still heavy for you but light enough that you can cycle the reps with minimal rest.
 
Intermediate Option
4 rounds for time of:
25 pull-ups
5 cleans
 
Men: 155 lb.
Women: 105 lb.
 
Beginner Option
4 rounds for time of:
15 ring rows
5 cleans
 
Men: 95 lb.
Women: 65 lb.
 
Friday
Warm-Up
8 minutes of:
10 single unders or 20 double unders
8 wall balls
4 wall walks/kickup to handstand hold/5 ft handstand walk
 
WOD
AGOQ Workout 3
 
Complete as many rounds as possible in 20 minutes of:
50 wall-ball shots
100 double-unders
50-ft. handstand walk
100 double-unders
50-cal. row
100 double-unders
50-ft. handstand walk
100 double-unders
 
Men: 20-lb. ball to a 10-ft. target
Women: 14-lb. ball to a 9-ft. target
 
Scaling
This AMRAP contains a large volume of jumping rope mixed with mid-volume sets of a variety of exercises. Ideally, each set with the jump rope can be completed unbroken. Reduce the reps and modify the other movements so you can finish each set without too much resting and keep moving for the entire 20 minutes.
 
Intermediate Option
Complete as many rounds as possible in 20 minutes of:
50 wall ball shots
50 double-unders
30-second handstand hold
50 double-unders
50-cal. row
50 double-unders
30-second handstand hold
50 double-unders
 
Men: 14-lb. ball to a 10-ft. target
Women: 10-lb. ball to a 9-ft. target
 
Beginner Option
Complete as many rounds as possible in 20 minutes of:
25 squats
25 single-unders
25-ft. bear crawl
25 single-unders
25-cal. row
25 single-unders
25-ft. bear crawl
25 single-unders
 
Saturday
Warm-Up
Coaches Choice
 
Team WOD
Surprise!!!

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