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Programming March 5th – March 10th

4
Mar

Programming March 5th – March 10th

Monday
Warm-Up
8 minutes of:
8 pvc pass thrus
6 walkouts
4 strict pull-ups
jog 1 lap
 
WOD
21-18-15-12-9-6-3 reps of:
Handstand push-ups
L pull-ups
 
Scaling
This workout may take a while and will challenge your muscular stamina. Handstand push-ups and L pull-ups are both advanced movements. Reduce the reps but choose movements that are still challenging for you.
 
Intermediate Option
18-15-12-9-6-3 reps of:
Handstand push-ups
Kipping L pull-ups
 
Beginner Option
15-12-9-6-3 reps of:
Pike push-ups
Jumping tuck pull-ups
 
Tuesday
Warm-Up
8 minutes
couch stretch
pigeon pose
5 pvc snatch balance
5 pvc hang power snatch
5 pvc oh squats
 
WOD
10 rounds for time of:
1 power snatch
3 overhead squats
 
Men: 185 lb.
Women: 125 lb.
 
Scaling
This workout contains a high volume of weightlifting at a moderately heavy load. Reduce the weight but try to perform the prescribed reps. Today’s workout offers a good opportunity to focus on mechanics in your snatch and overhead squat.
 
Intermediate Option
10 rounds for time of:
1 power snatch
3 overhead squats
 
Men: 135 lb.
Women: 95 lb.
 
Beginner Option
10 rounds for time of:
1 power snatch
3 overhead squats
 
Men: 75 lb.
Women: 55 lb.
 
Wednesday
Warm-Up
8 minutes of:
8 russian kb swings
4 American kb swings
2 burpees
jog 1 lap
 
WOD
Complete as many rounds as possible in 7 minutes of:
10 sumo deadlift high pulls
10 push presses
 
Men: 135 lb.
Women: 95 lb.
 
Scaling
This weightlifting couplet is quick and metabolically demanding. The load should be relatively light, allowing you to move fast and take limited breaks. Consider reducing the reps if one round takes you longer than 1 minute.
 
Intermediate Option
Complete as many rounds as possible in 7 minutes of:
10 sumo deadlift high pulls
10 push presses
 
Men: 115 lb.
Women: 75 lb.
 
Beginner Option
Complete as many rounds as possible in 7 minutes of:
7 sumo deadlift high pulls
7 push presses
 
Men: 75 lb.
Women: 55 lb.
 
Thursday
Warm-Up
6 minutes of:
3 wall balls
5 burpees
7 beat swings
 
WOD
Double Helen
3 rounds for time of:
Run 800 meters
42 kettlebell swings
24 pull-ups
 
Men: 53# kettlebell
Women: 35# kettlebell
 
Scaling
Helen is a sprint. Double Helen is still a hard push but will require some short breaks for most people. Push the runs and reduce the reps and kettlebell weight to keep a steady pace.
 
Intermediate Option
3 rounds for time of:
Run 800 meters
30 kettlebell swings
18 pull-ups
 
Men: 53# kettlebell
Women: 35# kettlebell
 
Beginner Option
3 rounds for time of:
Run 600 meters
24 kettlebell swings
15 ring rows
 
Men: 35# kettlebell
Women: 20# kettlebell
 
Friday
Warm-Up
TBD
 
WOD
18.3

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