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Programming January 22nd – 27th

21
Jan

Programming January 22nd – 27th

Programming for week leading up to the Crackdown! There will be no 7pm class Friday as we will be setting up the gym for the competition the next day!

Monday
Warm-Up
6 minutes of:
Line sprints
2 burpees
4 beat swings

WOD
Eva
5 rounds for time of:
Run 800 meters
30 kettlebell swings
30 pull-ups

Men: 2-pood kettlebell
Women: 1.5-pood kettlebell

Scaling this WOD
This is a long workout—30-plus minutes. Reduce the volume and/or go lighter, but anticipate breaking each exercise into several sets.

Intermediate Option
4 rounds for time of:
Run 800 meters
30 kettlebell swings
30 pull-ups

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Beginner Option
5 rounds for time of:
Jog 400 meters
20 kettlebell swings
20 jumping pull-ups

Men: 1-pood kettlebell
Women: 1/2-pood kettlebell

Tuesday
Warm-Up
10 minutes of:
5 Barbell deadlifts
5 barbell strict press
5 wall balls
Jog 1 lap around gym

WOD
21-15-9 reps for time of:
Push presses
Power cleans

Men: 135 lb.
Women: 95 lb.

Scaling
This is a quick, moderately heavy weightlifting workout. Reduce the load to a weight that allows you to push the pace and challenge your metabolic capacity. Beginners can also reduce the reps in order to maintain intensity.

Intermediate Option
21-15-9 reps for time of:
Push presses
Power cleans

Men: 115 lb.
Women: 75 lb.

Beginner Option
12-9-6 reps for time of:
Push presses
Power cleans

Men: 95 lb.
Women: 65 lb.

Wednesday
Warm-Up
8 minutes of:
2 passes each
Buttkickers
Grapevines
-then-
8 pvc pass thrus
4 strict pull-ups / ring rows

WOD
3 rounds for time of:
21-cal. row
12 handstand push-ups
3 rope climbs, 15-ft. rope

Scaling
Modify the exercises as needed so you can push yourself throughout the workout. For today, choose easier movement options so you can keep moving during the workout and practice more complex versions during your warm-up or cool-down.

Intermediate Option
3 rounds for time of:
21-cal. row
9 handstand push-ups
2 rope climbs, 15-ft. rope

Beginner Option
3 rounds for time of:
15-cal. row
12 push-ups
3 rope climbs, lying to standing

Thursday
Warm-Up
6 minutes of:
5 push-ups
10 sit-ups
15 air squats

WOD
Partners
20 minute AMRAP
10 calorie row
Plank Hold

Partner 1 rows 10 calories while Partner 2 holds plank. If plank drops row stops. Switch back and forth in this fashion until time is up. The goal is to maximize effort on the row.

Friday
Warm-Up
10 minutes of:
Pigeon pose (:30 per side)
4 scorpions per side
6 wall balls
8 hollow rocks

WOD
18.Zero

21-15-9 reps for time of:
Dumbbell snatches
Burpees, jumping over the dumbbell

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

Scaling
Use this workout as a chance to practice for the Open. Each Open workout will offer specific weights and movement standards that allow everyone from teenagers to masters to participate. Pick the option that is appropriate for you. Follow the standards explained in the live announcement of 18.Zero.

Scaled Option (Ages 16-54)
21-15-9 reps for time of:
Dumbbell snatches
Burpees, stepping over the dumbbell

Men: 35-lb. dumbbell
Women: 20-lb. dumbbell

Scaled Option (Teenagers 14-15 and Masters 55+)
21-15-9 reps for time of:
Dumbbell snatches
Burpees, stepping over the dumbbell

Men: 20-lb. dumbbell
Women: 10-lb. dumbbell

Saturday
5th Annual Cancer Crackdown: Twisted Metal

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