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Programming June 11th – 16th

9
Jun

Programming June 11th – 16th

Monday
Warm-Up
couch stretch 1 minute each side
pigeon pose 1 minute each side
ankel dorsiflexion 1 minute each side
then 6 minutes of
5 empty bar hang power cleans
5 empty barbell front squats
run 100m
 
WOD
Hang squat clean 3-3-3-3-3-3-3 reps
 
Scaling
The hang squat clean is a good opportunity to practice full hip and leg extension, and speed under the bar. Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they are comfortable.
 
Tuesday
Warm-Up
8 minutes of
jog 100m
10 pvc pass thrus
8 pvc OH Squats
6 mountain climbers
 
WOD
Nancy
5 rounds for time of:
400-meter run
15 overhead squats
 
Men: 95 lb.
Women: 65 lb.
 
Scaling
This benchmark couplet is meant to be light and fast. Reduce the load on the overhead squat so you can perform all the reps unbroken and still run fast.
 
Intermediate Option
5 rounds for time of:
400-meter run
15 overhead squats
 
Men: 65 lb.
Women: 45 lb.
 
Beginner Option
4 rounds for time of:
400-meter run
10 overhead squats
 
Men: 45 lb.
Women: 35 lb.
 
Wednesday
Warm-Up
8 minutes of:
3 beat swings
6 air squats
9 hollow rocks
 
WOD
Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 wall-ball shots
15 kettlebell swings
 
Men: 20-lb. ball, 1.5-pood kettlebell
Women: 14-lb. ball, 1-pood kettlebell
 
Scaling
This 20-minute AMRAP contains a high volume of reps. Reduce the weights and scale the movements to limit failure and avoid long breaks.
 
Intermediate Option
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 wall-ball shots
15 kettlebell swings
 
Men: 14-lb. ball, 1-pood kettlebell
Women: 10-lb. ball, 12-kg kettlebell
 
Beginner Option
Complete as many rounds as possible in 20 minutes of:
5 ring rows
10 wall-ball shots
15 kettlebell swings
 
Men: 8-lb. ball, 12-kg kettlebell
Women: 4-lb. ball, 8-kg kettlebell
 
Thursday
Warm-Up
jog 400m
then 8 minutes of:
4 pushups
6 scorpions
8 bootstrappers
 
WOD
For time:
1,000-m row
rest 1:1
1,000-m row
 
Friday
Warm-Up
8 minutes of:
10 pvc pass thrus
8 pvc hang power snatch
6 pvc snatch balance
4 burpees over the pvc
 
WOD
10 1-minute rounds of:
10 burpees over the bar
Max reps of power snatches
 
Rest 2 minutes between rounds.
 
Men: 155 lb.
Women: 105 lb.
 
Scaling
This interval workout contains rest periods so that each round can be treated as a sprint. Reduce the burpee reps so you’ll still have 20-30 seconds to snatch when you fatigue in later rounds. Pick a weight for the snatch that is moderate, yet still allows you to cycle several reps.
 
Intermediate Option
10 1-minute rounds of:
8 burpees over the bar
Max reps of power snatches
 
Rest 2 minutes between rounds.
 
Men: 135 lb.
Women: 95 lb.
 
Beginner Option
7 1-minute rounds of:
5 burpees over the bar
Max reps of power snatches
 
Rest 2 minutes between rounds.
 
Men: 65 lb.
Women: 45 lb.
 
Saturday
Warm-Up
Coaches Choice
 
WOD
Just Plain Ole Nastiness

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