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Programming May 7th – May 12th

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May

Programming May 7th – May 12th

Monday
Warm-Up
8 minutes of
100m run
5 wall balls
5 beat swings
 
WOD
“Jack”
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps
 
Men: 115-lb. presses, 1.5-pood swings, 24-in. box
Women: 80-lb. presses, 1-pood swings, 20-in. box
 
Scaling
Reduce the weight on the presses and kettlebell swings and the height of the box so each set of exercises can be performed unbroken and with little rest during transitions.
 
Intermediate Option
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps
 
Men: 95-lb. presses, 1.5-pood swings, 24-in. box
Women: 65-lb. presses, 1-pood swings, 20-in. box
 
Beginner Option
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box step-ups
 
Men: 65-lb. presses, 1-pood swings, 20-in. box
Women: 45-lb. presses, 12-kg swings, 15-in. box
 
Tuesday
Warm-Up
1 minute couch stretch
1 minute pigeon pose
1 minute ankle dorsiflexion
then 5 minutes of:
10 mountain climbers
5 empty barbell front squats
 
WOD
Front squat 1-1-1-1-1-1-1-1-1-1 reps
 
Scaling
Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy front squats, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.
 
Beginner Option
Back squat 3-3-3-2-2-1-1-1 reps
 
Wednesday
Warm-Up
2 minutes foam roll quads and adductors
1 minute coach stretch
1 minute pigeon pose
1 minute ankle dorsiflexion
jog 200m
rest :30
sprint 100m
 
WOD
Run 5,000 meters
 
Scroll for scaling options.
Post time to comments.
 
Scaling
This is a longer-duration workout. Intermediate athletes do not need to scale this, but newer athletes may want to reduce the distance.
 
Beginner Option
Run 3,000 meters
 
Thursday
Warm-Up
8 minutes of:
8 pvc pass thrus
8 kneeling dumbbell or kettlebell shoulder press (4 each side)
16 abmats
 
WOD
Push press 3-3-3-3-3-3-3 reps
 
Scaling
Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they become comfortable.
 
Friday
Warm-Up
2 minutes double under practice
then 6 minutes of:
10 air squats
5 burpees
run 100m
 
WOD
5 rounds for time of:
1 sub-0:45 250-m row
50 unbroken double-unders
 
If the row takes longer than 45 seconds, or you trip up on your double-unders, redo it before moving back to the other exercise.
 
Scaling
Use your experience with this workout last week to improve upon your overall time. If you missed any row intervals, rest more so as not to miss any this time. If you made all the intervals, try to rest less and improve upon overall time.
 
Saturday
Warm-Up
Coaches Choice
 
Team WOD
Tom and Johnny Fundraiser!!!

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