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Programming March 26th – 31st

25
Mar

Programming March 26th – 31st

Monday
Warm-Up
8 minutes of:
jog 50m
5 pushups
5 squats
5 hollow rocks

WOD
Hansen

5 rounds for time of:
30 kettlebell swings
30 burpees
30 GHD sit-ups

Men: 2-pood kettlebell
Women: 1.5-pood kettlebell

Scaling
This Hero workout is intended to be a long, metabolic challenge that places great demand on the midline. Reduce the reps and kettlebell weight so you can keep moving for 4 or 5 rounds with short breaks only. Newer athletes might want to avoid the GHD completely until they have built up a tolerance for this very potent movement.

Intermediate Option
4 rounds for time of:
30 kettlebell swings
30 burpees
30 GHD sit-ups

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Beginner Option
4 rounds for time of:
20 kettlebell swings
20 burpees
20 sit-ups

Men: 1-pood kettlebell
Women: ½- pood kettlebell

Tuesday
Warm-Up
10 minutes of:
jog 400m
10 pvc pass thrus
8 walking lunges
6 pull-ups or ring rows

WOD
Complete as many rounds as possible in 7 minutes of:
15-cal. row
15 push-ups

Scaling
This couplet is designed to allow athletes to maintain intensity in each movement throughout the 7 minutes. The row should be a sprint, and the push-ups should be performed in no more than 2-3 quick sets. The early rounds should not take you more than 90 seconds.

Intermediate Option
Complete as many rounds as possible in 7 minutes of:
12-cal. row
12 push-ups

Beginner Option
Complete as many rounds as possible in 7 minutes of:
10-cal. row
10 knee push-ups

Wednesday
Warm-Up
2 passes of each:
buttkickers
high knees
grapevines
then 5 minutes of:
4 scorpions
4 bootstrappers
20 double unders

WOD
4 rounds for time of:
15 box jumps
Run 400 meters

Men: 36-in. box
Women: 30-in. box

Scaling
The 15 high box jumps are meant to be a challenge, particularly after running hard. Choose a box height that is manageable but a little outside your comfort zone. If you can, select a box that allows you to jump instead of performing step-ups to a taller box.

Intermediate Option
4 rounds for time of:
15 box jumps
Run 400 meters

Men: 30-in. box
Women: 24-in. box

Beginner Option
3 rounds for time of:
15 box jumps or step-ups
Run 400 meters

Men: 15-in. box
Women: 12-in. box

Thursday
Warm-Up
10 minutes of:
10 pvc good mornings
10 abmat situps
10 walkouts

WOD
Deadlift 5-5-3-3-3-1-1-1-1 reps

Scaling
The descending rep scheme for this heavy day makes it appropriate for all skill levels. The early sets offer ample practice time with the deadlift before weight is added for the smaller sets.

Friday
Warm-Up
10 minutes of:
run 200m
8 pvc oh squats
6 pvc snatch balance
4 mountain climbers

WOD
Hang power snatch 3-3-3-3-3 reps

Scaling
The hang power snatch is a great way to simplify the full squat snatch and practice just the second and third pulls of the lift. All skill levels can complete this workout as written.

Saturday
Warm-Up
Coaches Choice

Team WOD
SURPRISE

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