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Programming March 19th – March 24th

18
Mar

Programming March 19th – March 24th

Monday
Warm-Up
couch stretch
pigeon pose
-then-
8 minutes of
barbell warm up
5 hang power cleans
5 front squats
5 hang squat cleans
5 strict press
5 push press
 
WOD
Clean and jerk 3-3-3-3-3 reps
 
Scaling
Few athletes will need to scale this lifting day. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movements. Both the clean and the jerk are technical lifts that should be practiced in the warm-up.
 
Tuesday
Warm-Up
8 minutes of:
jog 100m
4 beat swings
4 situps
4 pushups
4 air squats
 
WOD
For max reps at each station:
Tabata chest-to-bar pull-ups
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses
Rest 1 minute
Tabata hip extensions
Rest 1 minute
Tabata jumping back squats
 
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.
 
Men: 75-lb. presses and squats
Women: 55-lb. presses and squats
 
Scaling
As fatigue sets in, it will be difficult to perform several exercises in this Tabata workout unbroken for the full 20 seconds in each round. Modify the movements and loads so you can complete the first few rounds of each interval without needing to break, particularly in the pull-ups, presses and squats.
 
Intermediate Option
For max reps at each station:
Tabata pull-ups
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses
Rest 1 minute
Tabata hip extensions
Rest 1 minute
Tabata jumping back squats
 
Men: 45-lb. presses and squats
Women: 35-lb. presses and squats
 
Beginner Option
For max reps at each station:
Tabata ring rows
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses
Rest 1 minute
Tabata good mornings
Rest 1 minute
Tabata back squats
 
Men: 35-lb. presses, good mornings and squats
Women: 22-lb. presses, good mornings and squats
 
Wednesday
Warm-Up
2 passes of each:
buttkickers
high knees
grapevines
-then-
5 minutes of
6 walking lunges
6 bootstrappers
jog 50m
 
WOD
4 rounds, each for time, of:
Row/Bike 1 mile
 
Rest as needed between efforts.
Use a C2, stationary bike or find a 1-mile course to repeat each round.
 
Scaling
Rest enough between rounds so that each effort can be performed at high intensity. Intermediate athletes can perform this as prescribed. Beginners can reduce the rounds and distance.
 
Beginner Option
3 rounds, each for time, of:
Row / Bike ½ mile
Rest as needed between efforts.
 
Thursday
Warm-Up
8 minutes of:
10 air squats
8 pvc pass thrus
6 pushups
4 beat swings
2 wall walks
 
WOD
15-12-9-6-3 reps for time of:
Dumbbell hang clean and jerks
Weighted pull-ups
 
Use one of the dumbbells for your weighted pull-ups.
 
Men: 50-lb. dumbbells
Women: 35-lb. dumbbells
 
Scaling
This workout should be completed relatively quickly. Choose a weight for the dumbbells that allows you to complete the set of 15 unbroken. The pull-ups might need to be broken into several sets. Choose a modification that is more challenging than you would normally use for standard pull-ups.
 
Intermediate Option
15-12-9-6-3 reps for time of:
Dumbbell hang clean and jerks
Strict pull-ups
 
Men: 35-lb. dumbbells
Women: 20-lb. dumbbells
 
Beginner Option
15-12-9-6-3 reps for time of:
Dumbbell hang clean and jerks
Jumping pull-ups with slowed descent
 
Men: 20-lb. dumbbells
Women: 10-lb. dumbbells
 
Friday
Warm-Up
TBD
 
WOD
18.5
 
Saturday
Warm-Up
Coaches Choice
 
Team WOD
18.1 + 18.2 + 18.3 + 18.4 + 18.5

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