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Programming September 18th – 23rd

16
Sep

Programming September 18th – 23rd

Programming for this coming week gang! I will have a neighborhood route mapped out for the 5k on Monday for you or you are welcome to run the 400m route. On Fridays deadlifts work up to what you feel is a good first set of 5 and then add weight each set as long as form remains intact. Make sure you are taking at least 2 minutes rest between each set bare minimum. Keep the warm-ups tight and moving along. Looking forward to this training week with you all and lets kick some ass!!

Monday
Warm-Up
couch stretch 1 minute each side
pigeon pose 1 minute each side
ankle dorsiflexion 1 minute each side
10 air squats
3 x 100m sprints
WOD
Run 5K

Tuesday
Warm-Up
4 minutes of:
5 reps of squat therapy
5 barbell shoulder press
5 barbell front squats
then 4 minutes of: (short distance of gym)
buttkickers
high knees
grapevines
WOD
Three rounds for time of:
135 pound Squat clean, 10 reps
20 Box jump, 24/20

Wednesday
Warm-Up
8 minutes of:
jog 400m
then amrap
2 strict pullups or 4 ring rows
4 air squats
6 pushups
WOD
For time:
100 Burpee pull-ups

Thursday
Warm-Up
2 minutes of double under practice
then amrap 6 minutes of
6 oh walking lunges with plate 25/10
12 situps
6 wall balls
12 kick up to handstand or 6 wall climbs
WOD
For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups

Friday
Warm-Up
couch stretch 1 minute each side
pigeon pose 1 minute each side
run 200m then
2 rounds
10 barbell good mornings
10 barbell back squats
10 barbell straight leg deadlift
WOD
Deadlift 5-5-5-5-5 reps

Saturday
Warm-Up
TBA
Team WOD
Lift Up Autism Event

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