Call Us: (509) 412-1175

Programming July 23rd thru 28th

22
Jul

Programming July 23rd thru 28th

Monday
Warm-Up
couch stretch
pigeon pose
ankle dorsiflexion
then 5 minutes of
5 MTBB back squats
5 MTBB strict press
5 MTBB Thrusters
jog 100m
 
WOD
Back squat 3-3-3-3 reps
Thruster 3-3-3-3 reps
4 attempts at a max L-sit hold for time
 
Scaling
This heavy day finishes off with a max-effort gymnastics attempt. Intermediate athletes can complete this as prescribed. Newer athletes can use the first few sets to build up to a comfortable weight and modify the L-sit to a similar static hold that can be maintained for at least 20 seconds.
 
Beginner Option
Back squat 3-3-3-3 reps
Thruster 3-3-3-3 reps
4 attempts at a max tuck hold for time
 
Tuesday
Warm-Up
10 minutes of:
3 beat swing complex ( 2 beat swings + 1 kipping pullup)
6 pushups
9 air squats
18 double unders
 
WOD
Erin
 
5 rounds for time of:
15 dumbbell split cleans
21 pull-ups
 
Men: 40-lb. dumbbells
Women: 25-lb. dumbbells
 
Scaling
Reduce the weight and reps on the split clean. Modify the pull-up so that each round can be completed in 3 or 4 sets. Compared to other Hero WODs, this workout is quick and should not be drawn out into a long slog.
 
Intermediate Option
5 rounds for time of:
12 dumbbell split cleans
15 pull-ups
 
Men: 35-lb. dumbbells
Women: 20-lb. dumbbells
 
Beginner Option
4 rounds for time of:
10 dumbbell split cleans
12 ring rows
 
Men: 20-lb. dumbbells
Women: 15-lb. dumbbells
 
Wednesday
Warm-Up
2 rounds of barbell warm-up:
5 back squats
5 elbow rotations
5 strict press
5 front squats
5 deadlifts
then 3 rounds of
5 wall balls
7 hollow rocks
 
WOD
10 1-minute rounds of:
25 squats
Max reps of clean and jerks
 
Rest 2 minutes between rounds.
 
Men: 155 lb.
Women: 105 lb.
 
Scaling
Each round in this workout is a sprint. Reduce the number of squats to allow 20-30 seconds to perform clean and jerks. The load on the clean and jerk should be as heavy as you can handle without hesitating before each lift. Pick a load that is challenging but still allows you to hang on and perform back-to-back reps quickly.
 
Intermediate Option
10 1-minute rounds of:
20 squats
Max reps of clean and jerks
 
Rest 2 minutes between rounds.
 
Men: 135 lb.
Women: 95 lb.
 
Beginner Option
10 1-minute rounds of:
10 squats
Max reps of clean and jerks
 
Rest 2 minutes between rounds.
 
Men: 95 lb.
Women: 65 lb.
 
Thursday
Warm-Up
8 minutes of:
400m run then amrap:
3 wall walks
3 rope pull-ups (scale to ring rows)
jog 50m
 
WOD
Complete as many rounds as possible in 10 minutes of:
7 handstand push-ups
1 rope ascent, 15-ft. rope
 
Scaling
Modify the movements so that each set can be performed quickly and unbroken, round after round. The sets are intentionally small to avoid failure at either movement. Aim for less than one minute per round.
 
Intermediate Option
Complete as many rounds as possible in 10 minutes of:
5 handstand push-ups
1 rope ascent, 15-ft. rope
 
Beginner Option
Complete as many rounds as possible in 10 minutes of:
7 knee push-ups
1 rope climb, lying to standing
 
Friday
Warm-Up
8 minutes of:
6 bootstrappers
8 scorpions
10 pvc good mornings
12 lateral hops over pvc
 
WOD
Row 15,000 meters
 
Scaling
This is a long run. Reduce the distance as needed, but keep it in the slow, long-distance domain. Intermediate athletes should pick a distance that will take 40-50 minutes to complete. Beginners should run/jog for 30-40 minutes.
 
Intermediate Option
Row 10,000 meters
 
Beginner Option
Row 5,000 meters
 
Saturday
Warm-Up
Coaches Choice
 
Team WOD
Coaches Choice

Leave a Reply