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Programming June 25th – 30th

24
Jun

Programming June 25th – 30th

Monday
Warm-Up
10 minutes of:
4 mountain climbers
6 bootstrappers
8 air squats
18 double unders
rest :30
 
WOD
4 rounds for time of:
15 GHD sit-ups
30 thrusters
45 double-unders
 
Men: 65 lb.
Women: 45 lb.
 
Scaling
This workout is light and quick. The dose of GHD sit-ups is relatively low, so this is a good opportunity for intermediate athletes to get some exposure to the GHD. Beginners should stick with AbMat sit-ups. Reduce the load on the thrusters so you can do 30 unbroken.
 
Intermediate Option
4 rounds for time of:
10 GHD sit-ups
30 thrusters
45 double-unders
 
Men: 45 lb.
Women: 35 lb.
 
Beginner Option
3 rounds for time of:
15 sit-ups
30 squats
45 single-unders
 
Tuesday
Warm-Up
1 minute couch stretch
1 minute pigeon pose
2 minutes foam roll quads
then accumulate
20 pvc pass thrus
20 pvc snatch balance
20 pvc oh squats
 
WOD
Squat snatch 1-1-1-1-1-1-1 reps
 
Scaling
Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy squat snatches, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.
 
Beginner Option
Squat snatch 3-3-3-2-2-1-1-1 reps
 
Wednesday
Warm-Up
8 minutes of:
run 100m
3 beat swings
4 pushups
6 situps
8 squats
 
WOD
“Barbara”
Barbara
 
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
 
Rest precisely three minutes between rounds.
 
Thursday
Warm-Up
8 minutes of:
20 double unders
4 ring rows
6 wall balls
8 russian kb swings
 
WOD
Bike or Row 10,000 meters
 
Scaling
Newer athletes can reduce the distance. If you don’t have a bike or stationary bike, choose a different monostructural exercise and pick a distance that should take around 20 minutes to complete.
 
Intermediate Option
Bike or Row 7,500 meters
 
Beginner Option
Bike or Row 5,000 meters
 
Friday
Warm-Up
8 minutes of:
8 lunges
run 50m
8 box dips
run 50m
8 pvc oh squats
run 50m
 
WOD
21-18-15-12-9-6-3 reps for time of:
Ring dips
Overhead squats
 
Men: 115 lb.
Women: 75 lb.
 
Scaling
Reduce the reps and load so you can keep moving with limited breaks.
 
Intermediate Option
18-15-12-9-6-3 reps for time of:
Ring dips
Overhead squats
 
Men: 95 lb.
Women: 65 lb.
 
Beginner Option
15-12-9-6-3 reps for time of:
Jumping ring dips
Overhead squats
 
Men: 45 lb.
Women: 35 lb.
 
Saturday
Warm-Up
Coaches Choice
 
WOD
“Red Sonya”

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