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Programming January 29th – February 3rd

28
Jan

Programming January 29th – February 3rd

This weeks programming gang!!! Lets kick ass this week!!! Remember The Open starts February 22nd!!! Start making a plan to kick your consistency into overdrive and lets storm into this season with all guns blazing guys!!!
 
Monday
Warm-Up
8 minutes of
:30 Downward Dog – With both hands and feet on the ground, push your hips up and back. This helps wake up your lower back and thoracic spine.
:30 Upward Dog – Drop your hips as close to the ground as possible and pull your shoulders back, opening up your chest.
4 x Inchworm – Begin in a plank position, then walk your feet as far forward as you can. This exercise helps warm up the hamstrings and ankles, which are key in the deadlift.
4 x Side Lunge – Step one foot to the side and bend that knee, keeping your weight on your heels and your chest up.
4 x Single Leg Touches – Balancing on one foot, hinge forward at the hips to tap the ground. Keep the other leg strraight out behind you.
 
WOD
Deficit deadlift 3-3-3-3-3 reps
 
Stand on extra plates to increase range of motion beyond that allowed by your normal deadlift setup.
 
Scaling
This is a heavy day with a twist on the standard deadlift. Experiment to find a deficit that increases range of motion but allows you to lift heavy with excellent mechanics. Beginners should ignore the deficit and refine deadlift mechanics from the floor.
 
Beginner Option
Deadlift 3-3-3-3-3 reps
 
Tuesday
Warm-Up
10 minutes of
2 passes each
buttkickers
grapevines
high knees
then in remaining time
4 front squats with barbell
2 burpees
4 beat swings
 
WOD
12-9-6 reps for time of:
Hang squat cleans
Burpee bar muscle-ups
 
Men: 165 lb.
Women: 115 lb.
 
Scaling
This workout is a sprint. Pick a load for the clean that allows you to perform multiple reps, and a burpee muscle-up option you can cycle quickly. If you are unsure of loading or modifications, select lighter and easier options and go faster.
 
Intermediate Option
12-9-6 reps for time of:
Hang squat cleans
Burpee chest-to-bar pull-ups
 
Men: 125 lb.
Women: 85 lb.
 
Beginner Option
12-9-6 reps for time of:
Hang squat cleans
Burpees
 
Men: 65 lb.
Women: 45 lb.
 
Wednesday
Warm-Up
6 minutes of
ankle dorsiflexion (1 minute each side)
3 beat swings
3 knees to elbows or knee raises
jog 1 lap around gym
 
WOD
2 rounds for time of:
Run 1 mile (row 2,000m)
100 sit-ups
 
Scaling
Try for a hard push on each run and a steady pace on the sit-ups. If you generally scale running workouts, modify the length of the run and use jogging or even fast walking if needed. Cut the sit-up reps back to a number that is manageable.
 
Intermediate Option
2 rounds for time of:
Run 1,200 meters
75 sit-ups
 
Beginner Option
2 rounds for time of:
Run 800 meters
50 sit-ups
 
Thursday
Warm-Up
8 minutes of
couch stretch ( 1 minute a side)
pigeon pose ( 1 minute a side)
4 side lunges
6 mountain climbers
4 wall balls
 
WOD
Back squat 3-3-3-3-3 reps
 
Scaling
Athletes at all skill levels should perform triples. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.
 
Friday
Warm-Up
6 minutes of
4 beat swings
6 pushups
8 lunges
 
WOD
Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
15 push-ups
20 single-leg squats, alternating
 
*After every 3 rounds, run 400 meters
 
Scaling
This AMRAP is a hybrid of the benchmark workouts Cindy and Mary. Pick gymnastics movements that are challenging yet allow you to keep moving through the sets. Run the 400 meters at a pace that is quick but still helps you manage muscular fatigue created by the other exercises.
 
Intermediate Option
Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 push-ups
15 single-leg squats to a box, alternating
*After every 3 rounds, run 400 meters
 
Beginner Option
Complete as many rounds as possible in 20 minutes of:
5 jumping chest-to-bar pull-ups
10 knee push-ups
20 walking lunges
*After every 3 rounds, run 400 meters
 
Saturday
Warm-Up
Coaches Choice
 
Team WOD
Open 11.2+
Teams of 2
20 minute amrap
9 Deadlifts (155lbs / 100lbs)
12 Push-ups
15 Box jumps (24/20)

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