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Programming April 2nd- April 7th

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Apr

Programming April 2nd- April 7th

Monday
Warm-Up
10 minutes of:
1 min ankle dorsiflexion
1 min couch stretch
1 min pigeon pose
in remaining time
jog 50m
8 lunges
8 American kb swings
 
WOD
For time:
Buy In 800m Run
-then-
100 wall-ball shots
 
Men: 20-lb. ball to 10-ft. target
Women: 14-lb. ball to 9-ft. target
 
Scaling
This heavy twist on Karen should be relatively quick. If needed, use a lighter ball or slightly lower target. Try for a few large sets early, then hang on for smaller sets until the end.
 
Intermediate Option
For time:
600m Run
-then-
100 wall-ball shots
 
Men: 20-lb. ball to 10 ft.
Women: 14-lb. ball to 9 ft.
 
Beginner Option
400m Run
-then-
For time:
75 wall-ball shots
 
Men: 14-lb. ball
Women: 10-lb. ball
 
Tuesday
Warm-Up
8 minutes of:
jog 400m
8 hollow rocks
6 pushups
4 jump squats
 
WOD
Tama
 
For time:
800-meter single-arm barbell farmers carry, 45/35 lb.
31 toes-to-bars
31 push-ups
31 front squats, 95/65 lb.
400-meter single-arm barbell farmers carry, 95/65 lb.
31 toes-to-bars
31 push-ups
31 hang power cleans, 135/95 lb.
200-meter single-arm barbell farmers carry, 135/95 lb.
 
Scaling
This Hero workout is long and will tax your grip. It will require focus to maintain balance on the carries. Try to modify the movements but preserve the 31 reps to commemorate Tama’s age. Pick movements that allow you to move continuously and with little rest.
 
Intermediate Option
For time:
800-meter single-arm barbell farmers carry, 45/35 lb.
31 toes-to-bars
31 push-ups
31 front squats, 75/55 lb.
400-meter single-arm barbell farmers carry, 75/55 lb.
31 toes-to-bars
31 push-ups
31 hang power cleans, 75/55 lb.
200-meter single-arm barbell farmers carry, 95/65 lb.
 
Beginner Option
For time:
400-meter single-arm barbell farmers carry, 35/22 lb.
31 sit-ups
31 knee push-ups
31 front squats, 35-/22 lb.
200-meter single-arm barbell farmers carry, 55/35 lb.
31 sit-ups
31 knee push-ups
31 hang power cleans, 55/35 lb.
200-meter single-arm barbell farmers carry, 55/35 lb.
 
Wednesday
Warm-Up
12 minutes of:
1 min couch stretch
1 min pigeon pose
8 bootstrappers
8 pvc oh squats
8 pvc hang squat snatches
 
WOD
Power snatch 3-3-3-3-3 reps
Snatch balance 2-2-2-2-2 reps
Squat snatch 1-1-1-1-1 reps
 
Scaling
This progression of snatch variations should prep you for some solid attempts at a 1-rep-max squat snatch. Experienced lifters should try to go heavy, while newer athletes should focus on mechanics and worry less about adding weight.
 
Thursday
Warm-Up
10 minutes of:
10 pvc pass thrus
10 pvc good mornings
run 100m
5 empty barbell front squats
5 empty barbell strict press
 
WOD
2 rounds for max reps of:
2 minutes of shoulder presses, 135 / 95 lb.
Rest 1 minute
2 minutes of front squats, 225 / 145 lb.
Rest 1 minute
2 minutes of deadlifts, 315 / 215 lb.
Rest 1 minute
 
Friday
Warm-Up
10 minutes of:
2 minutes of double unders
then
6 mountain climbers
8 wall balls
10 pushups
 
WOD
Four rounds for time of:
Run 400 meters
50 Squats
 
Saturday
Warm-Up
Coaches Choice
 
Team WOD
Surprise!

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