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Programming February 26th – March 3rd

25
Feb

Programming February 26th – March 3rd

Monday
Warm-Up
6 minutes of:
10 pvc pass thrus
10 pvc snatch balance
5 pushups
5 beat swings
 
WOD
Complete as many rounds as possible in 20 minutes of:
5 snatches
3 muscle-ups
 
Men: 95 lb.
Women: 65 lb.
 
Scaling
Each round of this AMRAP should be fast, allowing you to complete many rounds in 20 minutes. Snatch a weight that allows you to complete all 5 reps unbroken. Pick a muscle-up modification that works both a pull and a push.
 
Intermediate Option
Complete as many rounds as possible in 20 minutes of:
5 snatches
1 muscle-up
 
Men: 75 lb.
Women: 55 lb.
 
Beginner Option
Complete as many rounds as possible in 20 minutes of:
5 snatches
5 jumping pull-ups
5 knee push-ups
 
Men: 45 lb.
Women: 35 lb.
 
Tuesday
Warm-Up
couch stretch 1 min each side
pigeon pose 1 min each side
then 5 minutes
4 wall balls
4 beat swings
4 mountain climbers
 
WOD
Five 3-minute rounds of:
10 front squats
10 box jumps
Row for max calories
Rest 3 minutes between rounds.
 
Men: 185-lb. squat, 36-in. box
Women: 125-lb. squat, 30-in. box
 
Scaling
Pick loads, rep numbers and a box height that allow you to get through the squats and jumps with a minute or so to row. However, you should need to sprint through the squats and box jumps to earn that time. The 3-minute rest will let you recover to sprint again in the next interval. Adjust after the first round if needed.
 
Intermediate Option
Five 3-minute rounds of:
10 front squats
10 box jumps
Row for max calories
Rest 3 minutes between rounds.
 
Men: 135 lb. squat, 30-in. box
Women: 95 lb. squat, 24-in. box
 
Beginner Option
Four 3-minute rounds of:
10 front squats
10 box step-ups
Row for max calories
Rest 3 minutes between rounds.
 
Men: 75 lb. squat, 20-in. box
Women: 55 lb. squat, 16-in. box
 
Wednesday
Warm-Up
2 minute double under practice
then 5 minutes of
buttkickers – 1 pass
high knees – 1 pass
grapevines – 1 pass
4 burpees
 
WOD
Havana
 
Complete as many rounds as possible in 25 minutes of:
150 double-unders
50 push-ups
15 power cleans
 
Men: 185 lb.
Women: 125 lb.
 
Scaling
Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout.
 
Intermediate Option
Complete as many rounds as possible in 25 minutes of:
100 double-unders
30 push-ups
10 power cleans
 
Men: 135 lb.
Women: 95 lb.
 
Beginner Option
Complete as many rounds as possible in 20 minutes of:
75 single-unders
20 knee push-ups
10 power cleans
 
Men: 75 lb.
Women: 55 lb.
 
Thursday
Warm-Up
8 minutes of:
4 inch worms
8 air squats
12 abmat situps
 
WOD
Row 5,000 meters
 
Friday
Warm-Up
TBD
 
WOD
18.2
 
Saturday Team WOD
Warm-Up
Coaches Choice
 
WOD
2 person teams
8 minute AMRAP
4 pull-ups
6 box jumps
8 russian kb swings 53/35
rest 3 minutes
8 minute AMRAP
8 toes to bar
12 box overs
16 kb snatch (8 each arm)

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