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Programming February 5th – 10th

4
Feb

Programming February 5th – 10th

Programming for the week guys!!!! We had a good members meeting Saturday and we were able to deliver a lot of information to you. We also fielded some good questions as well. Starting tomorrow we will be making sure we do a couple of things from this point forward:
 
1. Floor Management – Coaches will be keeping your class organized. I want to move away from everybody being scattered all over the gym with no rhyme or reason. Educating ourselves on space awareness and keeping transitions to a minimum will only enhance our training. A great example is how class was arranged during Saturdays Team WOD. Please work in conjunction with your Coach as they begin this endeavor.
 
I understand that it can be difficult with some of our bigger classes but I will be present to show some ways to make it possible in those situations as well.
 
2. Children In Kids Cave – I made it clear to everyone that the Coach is there to provide them with quality training not babysitting our little ones. I also made it clear that there is to be no food or drink in the Kids Cave.
Starting tomorrow if there is any child being destructive or disruptive in any fashion the Coaches have been instructed to stop the parents workout and have them go and address the situation. 
 
We are looking forward to going into the Open season strong with each of you and providing you with the best experience possible!!! It is going to be a great training week!!!
 
Monday
Warm-Up
10 minutes of:
6 mountain climber stretch
8 bootstrappers
jog 1 lap around gym
8 pvc pass thrus
6 pvc oh squats
 
WOD
21-15-9 reps for time of:
Snatches
Box jumps
 
Men: 115 lb., 24-in. box
Women: 75 lb., 20-in. box
 
Scaling
This couplet is a sprint. Choose a snatch load that allows you to complete large sets. Go unbroken if possible. The box should be low enough that you can cycle the next rep immediately. Beginner athletes can step up or pick a lower box that allows a jump.
 
Intermediate Option
21-15-9 reps for time of:
Snatches
Box jumps
 
Men: 95 lb., 20-in. box
Women: 65 lb., 16-in. box
 
Beginner Option
21-15-9 reps for time of:
Snatches
Box step-ups
 
Men: 65 lb., 16-in. box
Women: 45 lb., 12-in. box
 
Tuesday
Warm-Up
6 minutes of:
6 side lunge stretch
8 American kb swings
6 pushups
20 double unders
 
WOD
7 rounds for time of:
14 dumbbell deadlifts
14 alternating dumbbell shoulder presses
 
Men: 50-lb. dumbbells
Women: 35-lb. dumbbells
(sub with Kettlebells if needed)
 
Scaling
This couplet contains a large volume of two light weightlifting movements. Reduce the rounds and/or reps to an amount that is manageable. When choosing a load, remember the legs do not assist the arms in the press, and dumbbell deadlifts require greater range of motion than barbell deadlifts.
 
Intermediate Option
7 rounds for time of:
14 dumbbell deadlifts
14 alternating dumbbell shoulder presses
 
Men: 35-lb. dumbbells
Women: 20-lb. dumbbells
 
Beginner Option
5 rounds for time of:
10 dumbbell deadlifts
10 alternating dumbbell shoulder presses
 
Men: 20-lb. dumbbells
Women: 10-lb. dumbbells
 
Wednesday
Warm-Up
8 minutes of:
couch stretch each side
pigeon pose each side
4 beat swings
8 situps
12 air squats
 
WOD
For time:
30 overhead walking lunges
30 knees-to-elbows
30 sit-ups
30-cal. row
30 sit-ups
30 knees-to-elbows
30 overhead walking lunges
 
Men: Lunge with 45-lb. plate
Women: Lunge with 25-lb. plate
 
Scaling
This is a quick down-and-back chipper. Reduce the reps and pick movements so you can complete each exercise in no more than 2-3 sets. These exercises will have a compounding effect on each other, particularly on your midline. You do each exercise except the row only twice, so fight for large sets and transition between movements quickly.
 
Intermediate Option
For time:
20 overhead walking lunges
20 knees-to-elbows
20 sit-ups
20-cal. row
20 sit-ups
20 knees-to-elbows
20 overhead walking lunges
 
Men: Lunge with 45-lb. plate
Women: Lunge with 25-lb. plate
 
Beginner Option
For time:
20 walking lunges
20 jumping hanging knee raises
20 sit-ups
20-cal. row
20 sit-ups
20 jumping hanging knee raises
20 walking lunges
 
Thursday
Warm-Up
8 minutes of:
ankle dorsiflexion each side
5 goblet squats
3 burpees
1 lap around gym
 
WOD
Complete as many rounds as possible in 20 minutes of:
25 burpees
15 body-weight back squats
 
Scaling
This long couplet will challenge your will as much as your body. Choose reps and loads that allow you to maintain a steady pace with limited breaks. You may or may not be able to complete the squats in one set, and the later rounds will be particularly challenging. Newer athletes might want to reduce the duration of the workout.
 
Intermediate Option
Complete as many rounds as possible in 20 minutes of:
20 burpees
10 ¾-body-weight back squats
 
Beginner Option
Complete as many rounds as possible in 15 minutes of:
12 burpees
12 empty-bar back squats
 
Friday
Warm-Up
6 minutes of:
1 pass each
buttkickers
grapevines
high knees
then
10 air squats
8 situps
4 inch worms
 
WOD
T
5 rounds for time of:
100-meter sprint
10 squat clean thrusters
15 kettlebell swings
100-meter sprint
 
Rest 2 minutes
 
Men: 115 lb. and 70# KB
Women: 75 lb. and 53# KB
 
Scaling
This is an interval workout with roughly a 1:1 work/rest ratio, meaning each round of work should take about 2 minutes and be followed by 2 minutes of rest. Reduce the loads and reps to ensure high speed in each round. Ideally, the reps should be performed unbroken.
 
Intermediate Option
5 rounds for time of:
100-meter sprint
8 squat clean thrusters
12 kettlebell swings
100-meter sprint
Rest 2 minutes
 
Men: 95 lb. and 53# KB
Women: 65 lb. and 35#
 
Beginner Option
5 rounds for time of:
100-meter sprint
8 thrusters
12 kettlebell swings
100-meter sprint
Rest 2 minutes
 
Men: 65 lb. and 45#
Women: 45 lb. and 25#
 
Saturday
Warm-Up
Coaches Choice
 
WOD
20 minute AMRAP
Teams of 2
20 push presses 45/35
10 medball cleans 20/14
5 toes to bar (sub hanging knee raises or hollow rocks)

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