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Programming April 30th – May 5th

29
Apr

Programming April 30th – May 5th

Monday
Warm-Up
10 minutes of:
8 pvc pass thrus
6 burpees over the pvc
4 wall balls
2 beat swings
 
WOD
Complete as many rounds as possible in 5 minutes of:
9 handstand push-ups
6 burpees
3 snatches
 
Men: 165 lb.
Women: 115 lb.
 
Scaling
This AMRAP is short and fast. Reduce reps and modify the handstand push-ups so you need little to no rest during each set. For this workout, it’s better to pick an option that is too easy, allowing you to keep moving and get many rounds, than to pick an option that slows you down and pins you on one movement.
 
Intermediate Option
Complete as many rounds as possible in 5 minutes of:
6 handstand push-ups
4 burpees
2 snatches
 
Men: 135 lb.
Women: 95 lb.
 
Beginner Option
Complete as many rounds as possible in 5 minutes of:
6 push-ups
4 burpees
2 snatches
 
Men: 95 lb.
Women: 65 lb.
 
 
Tuesday
Warm-Up
8 minutes of:
2 pull-ups
4 lunges
6 pushups
run 200m
 
WOD
For time, using a single dumbbell:
10 weighted pull-ups
40 overhead lunges
10 weighted pull-ups
30 snatches, alternating arms
10 weighted pull-ups
20 overhead squats, 10 each arm
10 weighted pull-ups
10 Turkish get-ups
10 weighted pull-ups
 
Men: 50-lb. dumbbell
Women: 35-lb. dumbbell
 
Scaling
Modify the pull-ups and reduce the dumbbell weight so you can complete each set of exercises in 2-3 sets.
 
Intermediate Option
For time, using a single dumbbell:
10 strict pull-ups
40 overhead lunges
10 strict pull-ups
30 snatches, alternating arms
10 strict pull-ups
20 overhead squats, 10 each arm
10 strict pull-ups
10 Turkish get-ups
10 strict pull-ups
 
Men: 35-lb. dumbbell
Women: 25-lb. dumbbell
 
Beginner Option
For time, using a single dumbbell:
10 jumping pull-ups
40 overhead lunges
10 jumping pull-ups
30 snatches, alternating arms
10 jumping pull-ups
20 overhead squats, 10 each arm
10 jumping pull-ups
10 Turkish get-ups
10 jumping pull-ups
 
Men: 20-lb. dumbbell
Women: 10-lb. dumbbell
 
 
Wednesday
Warm-Up
1 minute foam roll
1 minute couch stretch
1 minute pigeon pose
1 minute ankle dorsiflexion
then 3 rounds of
5 pvc snatch balance
5 pvc pass thrus
 
WOD
Overhead squat 5-5-5 reps
Snatch balance 3-3-3 reps
Hang squat snatch 1-1-1 reps
 
Scaling
Most athletes will be able to perform this workout as prescribed. The number of reps decreases as movements become more complicated, which will help newer athletes become comfortable with squat snatches.
 
Thursday
Warm-Up
8 minutes of:
2 minutes of double under practice
then in remaining time
6 mountain climbers
4 scorpions
row 200m sprint
 
WOD
5 rounds for time of:
1 sub-0:45 250-m row
50 unbroken double-unders
 
If the row takes longer than 45 seconds, or if you trip up on your double-unders, redo it before moving back to the other exercise.
 
5 rounds for time of:
1 sub-0:45 250-m row
50 unbroken double-unders
 
If the row takes longer than 45 seconds, or if you trip up on your double-unders, redo that segment before moving back to the other exercise.
 
Scaling
If you’re unfamiliar with row pacing or a sub-0:45 time is unrealistic, row 250 meters at max effort in the warm-up, then add a few seconds to that to create your target time for the workout. This workout forces you to row at a near-maximum effort or it won’t count and you’ll have to repeat the work. Athletes who struggle with double-unders might want to switch to unbroken single-unders or reduce the number of double-unders each round.
 
Intermediate Option
5 rounds for time of:
1 sub-0:48 250-m row
100 unbroken single-unders
 
If the row takes longer than 48 seconds, or if you trip up on your single-unders, redo that segment before moving back to the other exercise.
 
Beginner Option
3 rounds for time of:
1 sub-0:55 250-m row
100 single-unders
 
If the row takes longer than 55 seconds, redo it before moving back to the other exercise.
 
Friday
Warm-Up
8 minutes of:
2 minutes foam roll quads and adductors
then
4 Samson stretch
4 beat swings
jog200m
 
 
WOD
3 rounds for time of:
Run 1 mile
50 pull-ups
 
Intermediate Option
3 rounds for time of:
Run 800m
25 pull-ups
 
Beginner Option
3 rounds for time of:
Run 400m
25 jumping pull-ups
 
Saturday
New WODs On The Block

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