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Programming February 12th – 17th

10
Feb

Programming February 12th – 17th

Monday
Warm-Up
6 minutes of:
10 pvc pass thrus
10 pvc oh squats
10 lateral pvc hops
10 American kb swings
 
WOD
Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps
 
Try to increase the load on each of the 15 reps.
 
Scaling
Today tests your overhead strength in 3 different exercises, each one progressively more difficult. Newer athletes may perform more reps of the later lifts to practice and improve skill.
 
Beginner Option
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-1-1 reps
Push jerk 3-3-3-1-1 reps
 
Tuesday
Warm-Up
8 minutes of:
8 air squats
8 side lunges
8 abmats
 
WOD
Complete as many rounds as possible in 12 minutes of:
20 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges
 
Men: 60-lb. dumbbell
Women: 40-lb. dumbbell
 
Scaling
Modify this workout so you can complete several rounds quickly and without rest. It should tax your legs and midline while challenging your overhead flexibility. This is a good opportunity for intermediate athletes to get some exposure to the GHD sit-up, but they should do so with caution and be mindful of its potency.
 
Intermediate Option
Complete as many rounds as possible in 12 minutes of:
10 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges
 
Men: 45-lb. dumbbell
Women: 30-lb. dumbbell
 
Beginner Option
Complete as many rounds as possible in 12 minutes of:
10 AbMat sit-ups
10 walking lunges
20-yard waiter walk
 
Men: 20-lb. dumbbell
Women: 10-lb. dumbbell
 
Wednesday
Warm-Up
10 minutes
8 pvc good mornings
6 pushups
4 wall balls
 
WOD
Complete as many rounds as possible in 5 minutes of:
3 deadlifts
7 push presses
 
Men: 275-lb. deadlift, 115-lb. push press
Women: 185-lb. deadlift, 75-lb. push press
 
Scaling
This workout is moderately heavy and very fast. Pick loads that are challenging but still allow you to complete each set unbroken. If you are unsure of loading, go lighter and go faster.
 
Intermediate Option
Complete as many rounds as possible in 5 minutes of:
3 deadlifts
7 push presses
 
Men: 185-lb. deadlift, 85-lb. push press
Women: 125-lb. deadlift, 55-lb. push press
 
Beginner Option
Complete as many rounds as possible in 5 minutes of:
3 deadlifts
7 push presses
 
Men: 115-lb. deadlift, 45-lb. push press
Women: 75-lb. deadlift, 35-lb. push press
 
Thursday
Warm-Up
6 minutes of
buttkickers
grapevines
high knees
mountain climber crawl
 
WOD
Death By Burpees
start at 1 burpee the first minute and add 1 rep each minute thereafter until you cannot complete the requisite amount of reps in the time given.
 
 
Friday
Warm-Up
8 minutes of:
couch stretch – 1 minute each side
pigeon pose – 1 minute each side
then amrap
6 bootstrappers
4 beat swings
2 burpees
 
 
WOD
DT
 
5 rounds for time of:
155/110-lb. deadlifts, 12 reps
155/110-lb. hang power cleans, 9 reps
155/110-lb. push jerks, 6 reps
 
Intermediate Option
5 rounds for time of:
135/95-lb. deadlifts, 12 reps
135/95-lb. hang power cleans, 9 reps
135/95-lb. push jerks, 6 reps
 
Beginner Option
5 rounds for time of:
95/65-lb. deadlifts, 12 reps
95/65-lb. hang power cleans, 9 reps
95/65-lb. push jerks, 6 reps
 
Saturday
Warm-Up
Coaches Choice
 
WOD
Teams of 4
18 Minute AMRAP
I Go/You Go
 
Split Team into Teams of 2. First Team will complete the following:
 
6 wall balls 20/14
4 box overs
run 100m
2 tire flips
 
First Team then tags Second Team and they complete the same sequence. Score is total number of rounds completed. This one offers plenty of rest so when it is your teams turn go hard with as much intensity as you can!

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