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Programming March 12th – 17th

11
Mar

Programming March 12th – 17th

Monday
Warm-Up
8 minutes
Couch Stretch min each side
Pigeon Pose min each side
then in remaining time
10 pvc pass thrus
5 pushups
jog 50m
 
WOD
3 rounds for time of:
50 GHD sit-ups
25 strict handstand push-ups
 
Scaling
This workout contains many reps of two high-skill movements. Each round offers a large dose of both exercises, so plan on breaking them into multiple smaller sets. Drop the reps and modify the movements to something that is challenging but still allows you to keep moving. Newer athletes might want to avoid the GHD completely until they have built up a tolerance for this very potent movement.
 
Intermediate Option
3 rounds for time of:
30 GHD sit-ups
20 kipping handstand push-ups
 
Beginner Option
3 rounds for time of:
30 sit-ups
15 push-ups
 
Tuesday
Warm-Up
8 minutes
Ankle Dorsiflexion min each side
couch stretch min each side
pigeon pose min each side
then
5 wall balls
10 abmats
 
WOD
Back squat 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 back squats, 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
Back squat 3-3-3-2-2-1-1-1 reps
 
Wednesday
Warm-Up
1 pass of each
buttkickers
high knees
grapevines
then 5 minutes of
3 empty bar thrusters
3 bar facing burpees
 
WOD
5 rounds for time of:
Run 400 meters
15 thrusters
 
Men: 95 lb.
Women: 65 lb.
 
Scaling
This is a medium-length workout that will be very metabolically challenging. Reduce the load and reps on the thruster so you can complete each set unbroken and still run hard.
 
Intermediate Option
5 rounds for time of:
Run 400 meters
15 thrusters
 
Men: 75 lb.
Women: 55 lb.
 
Beginner Option
4 rounds for time of:
Run 400 meters
10 thrusters
 
Men: 45 lb.
Women: 35 lb.
 
Thursday
Warm-Up
8 minutes of
8 pvc pass thrus
6 beat swings
4 jump squats
18 double unders
 
WOD
Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Rest 1 minute between efforts.
 
Scaling
The varying distances of the intervals offer a good opportunity to challenge your capacity at different power outputs. Intermediate athletes can complete this workout as prescribed. Newer athletes can row a single distance several times and reduce the overall volume.
 
Beginner Option
3 rounds for time of:
Row 500 meters
Rest 1 minute
 
Friday
Warm-Up
TBD
 
WOD
18.4
 
Saturday
Warm-Up
Coaches Choice
 
Team WOD
Coaches Choice

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