Call Us: (509) 412-1175

Programming for June 4th – June 9th

3
Jun

Programming for June 4th – June 9th

Monday
Warm-Up
8 minutes of:
buttkickers
high knees
grapevines
jog
rest 1 minute
 
WOD
Partners
10 rounds, each for time, of:
200-m row
Your rest is the length of time it takes for your partner to complete their row.
 
Tuesday
Warm-Up
10 minutes of:
ankel dorsiflexion 1 minute each side
couch stretch 1 minute each side
then in remaining time
5 wall balls
4 beat swings
3 pushups
1 burpee
 
WOD
Front squat 3-3-3 reps
Push press 3-3-3 reps
Thruster 3-3-3 reps
 
Scaling
Few athletes will need to scale this lifting workout. Experienced athletes can go as heavy as possible, while newer athletes can use this session as an opportunity to drill the movements.
 
Wednesday
Warm-Up
8 minutes of:
8 pvc good mornings
8 mountain climbers
8 Cossack squats
jog 100m
 
WOD
3 rounds for time of:
25 deadlifts
run 800 meters
 
Men: 225 lb.
Women: 155 lb.
 
Scaling
This is a medium-length workout. Try to keep moving with very short breaks. Reduce the deadlift load so you can complete each round in 3 sets or less and still push a good pace on the bike.
 
Intermediate Option
3 rounds for time of:
25 deadlifts
Run 800 meters
 
Men: 185 lb.
Women: 125 lb.
 
Beginner Option
3 rounds for time of:
20 deadlifts
Run 400 meters
 
Men: 95 lb.
Women: 65 lb.
 
Thursday
Warm-Up
8 minutes of:
3 strict pull-ups or ring rows
5 pushups
7 American kb swings
 
WOD
20 minute amrap of:
run 50m
1 rope climb
run 100m
2 rope climbs
run 200m
3 rope climbs
run 400m
4 rope climbs
 
Scale rope climbs to lock-ins or laying to standing.
 
Friday
Warm-Up
10 minutes of:
4 beat swings
8 burpees
10 lunges
jog 200m
 
WOD
3 rounds for time of:
60 squats
30 knees-to-elbows
30 ring push-ups
 
Intermediate
3 rounds for time of:
60 squats
20 knees to elbow
20 pushups
 
Beginner
3 rounds for time of:
40 squats
20 hanging knee raises
10 pushups from knees
 
Saturday
Warm-Up
Coaches Choice
 
WOD
“SummerTime”

Leave a Reply