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Programming May 21st-26th

20
May

Programming May 21st-26th

Monday
Warm-Up
10 minutes of
run 100m
10 empty barbell good mornings
10 empty barbell back squats
10 empty barbell deadlifts
10 abmats
 
WOD
Complete as many rounds as possible in 10 minutes of:
10 deadlifts
20 GHD sit-ups
 
Scaling
This AMRAP is heavy and includes a high volume on the GHD. Newer athletes should reduce the load on the deadlift and avoid the GHD. The deadlift should be heavy yet manageable.
 
Intermediate Option
Complete as many rounds as possible in 10 minutes of:
10 deadlifts
20 GHD sit-ups, to parallel
 
Men: 225 lb.
Women: 155 lb.
 
Beginner Option
Complete as many rounds as possible in 10 minutes of:
10 deadlifts
20 sit-ups
 
Men: 135 lb.
Women: 95 lb.
 
Tuesday
Warm-Up
10 minutes of:
5 wall balls
5 beat swings
5 burpees
jog 50m
 
WOD
Helen
3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull-ups
 
Men: 1.5-pood kettlebell
Women: 1-pood kettlebell
 
Scaling
This benchmark workout is an all out sprint. The swings and pull-ups should be easy enough that you are still able to push the pace on the runs. Intermediate athletes can complete this as prescribed.
 
Beginner Option
3 rounds for time of:
Run 200 meters
15 kettlebell swings
9 jumping pull-ups
 
Men: 1-pood kettlebell
Women: 12-kg kettlebell
 
Wednesday
Warm-Up
1 minute couch stretch each side
1 minute pigeon pose each side
1 minute ankle dorsiflexion each side
then 5 minutes of:
4 mountain climbers
8 air squats
28 double unders
 
WOD
Back squat 5-5-5-5-5 reps
 
Scaling
Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and slowly add weight as they are comfortable.
 
Thursday
Warm-Up
6 minutes of:
run 400m
20 double unders
5 walkouts
 
WOD
Triple 3
For time:
3,000-m row
300 double-unders
3-mile run
 
Scaling
Massively reduce the volume. This should be a long-duration workout, but not so long that you die. Try single-unders. Keep it long.
 
Intermediate
2,000-m row
200 double unders
2 mile run
 
Beginner Option
For time:
1,000-m row
100 single-unders
1-mile run
 
Friday
Warm-Up
10 minutes of:
10 pvc pass thrus
8 pvc oh squats
6 pvs snatch balance
4 burpees over the pvc
 
WOD
Regionals Event 4
 
For time:
2 rounds of:
10 snatches, 175 / 125 lb.
12 burpees
Then, 2 rounds of:
10 snatches, 115 / 75 lb.
12 burpees
 
Scaling
Reduce the load and volume to keep this a sprint. The weight should be challenging but light enough to string reps together without dropping the bar. Reduce the number of burpees so that you can maintain a fast pace.
 
Intermediate Option
For time:
2 rounds of:
10 snatches, 125 / 105 lb.
12 burpees
Then, 2 rounds of:
10 snatches, 75 / 55 lb.
12 burpees
 
Beginner Option
4 rounds for time of:
10 snatches, 45 / 35 lb.
6 burpees
 
Saturday
Warm-Up
Coaches Choice
 
Team WOD
Coaches Choice

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