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Programming May 14th – May 19th

13
May

Programming May 14th – May 19th

Monday
Warm-Up
1 minute couch stretch each side
1 minute pigeon pose each side
then 6 minutes of
8 mountain climbers
4 wall balls
50m sprint
 
WOD
For time, fast and heavy:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters
 
Scaling
As stated, pick dumbbells that are relatively heavy for you yet still allow you to complete each round of thrusters in very few sets. This workout should be treated like a sprint, so run hard and try to avoid resting until it is over. Intermediate athletes can perform this workout as prescribed, just with lighter dumbbells. Newer athletes can reduce the reps and shorten the runs.
 
Beginner Option
For time, fast and heavy:
15 dumbbell thrusters
Run 200 meters
12 dumbbell thrusters
Run 200 meters
9 dumbbell thrusters
Run 200 meters
 
 
Tuesday
Warm-Up
10 minutes of:
3 beat swings
6 pvc pass thrus
9 pvc oh squats
12 hollow rocks
 
WOD
For time:
3 rounds of:
5 bar muscle-ups
5 snatches
Then, 3 rounds of:
15 deadlifts
30 squats
Then, 3 rounds of:
5 bar muscle-ups
5 cleans
 
Men: 155 lb.
Women: 105 lb.
 
Scaling
This workout is three back-to-back-to-back couplets, each broken into small sets of reps. Reduce the load and modify the movements so that each set can be performed unbroken.
 
Intermediate Option
For time:
3 rounds of:
10 chest-to-bar pull-ups
5 snatches
Then, 3 rounds of:
15 deadlifts
30 squats
Then, 3 rounds of:
10 chest-to-bar pull-ups
5 cleans
 
Men: 135 lb.
Women: 95 lb.
 
Beginner Option
For time:
3 rounds of:
5 jumping pull-ups
5 snatches
Then, 3 rounds of:
10 deadlifts
15 squats
Then, 3 rounds of:
5 jumping pull-ups
5 cleans
 
Men: 65 lb.
Women: 45 lb.
 
Wednesday
Warm-Up
10 minutes of:
Run 100m
2 tuck jumps
4 tempo pushups (3 count down, 1 up)
24 double unders
 
WOD
5 rounds for reps of:
2 minutes of burpee box jumps
Rest 1 minute
 
Men: 36-in. box
Women: 30-in. box
 
Scaling
Pick a box height that is challenging but doesn’t hinder you from continuing to move as you fatigue. Each 2-minute working period should be done at a quick pace so you can avoid resting until the interval is over.
 
Intermediate Option
5 rounds for reps of:
2 minutes of burpee box jumps
Rest 1 minute
 
Men: 30-in. box
Women: 24-in. box
 
Beginner Option
4 rounds for reps of:
2 minutes of burpee box step-ups
Rest 1 minute
 
Men: 15-in. box
Women: 12-in. box
 
Thursday
Warm-Up
8 minutes of:
6 lunge pointers
8 goblet squats (light weight)
10 abmat situps
 
WOD
3 rounds for time of:
50 medicine-ball cleans
Run 800 meters
 
Men: 20-lb. ball
Women: 14-lb. ball
 
Scaling
This workout is relatively long and should be tailored so that you can keep moving the entire time. Use a ball that allows you to complete large sets of cleans. Beginners may want to reduce the reps and the run distance.
 
Intermediate Option
3 rounds for time of:
40 medicine-ball cleans
Run 800 meters
 
Men: 14-lb. ball
Women: 10-lb. ball
 
Beginner Option
3 rounds for time of:
25 medicine-ball cleans
Run 600 meters
 
Men: 10-lb. ball
Women: 6-lb. ball
 
Friday
Warm-Up
8 minutes of:
2 wall walks
2 strict pull-ups
4 empty barbell strict press
run 100m
 
WOD
4 rounds for time of:
60-second handstand hold
60-second static hang
15 dumbbell shoulder presses
15 weighted pull-ups
 
Men: Use 2 50-lb. DBs for presses, 1 for pull-ups
Women: Use 2 35-lb. DBs for presses, 1 for pull-ups
 
Scaling
Reduce the static movements to something that can be done unbroken for at least the first round. The presses and pulls should be challenging. You may be able to complete them quickly in the early rounds, but they should be hard enough that they will need to be broken up in the later rounds.
 
Intermediate Option
4 rounds for time of:
45-second handstand hold
45-second static hang
15 dumbbell shoulder presses
15 strict pull-ups
 
Men: Use 2 40-lb. DBs for presses
Women: Use 2 30-lb. DBs for presses
 
Beginner Option
4 rounds for time of:
60-second bear crawl hold
60-second assisted static hang (toes on the ground)
10 dumbbell shoulder presses
10 ring rows
 
Men: Use 2 20-lb. DBs for presses
Women: Use 2 10-lb. DBs for presses
 
Saturday
Warm-Up
Coaches Choice
 
WOD
Team WOD
“Infinity Gauntlet”

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