6413 Burden Blvd.
Pasco, Washington 99301
(509)412-1175

Blogs

Thursday’s Training – 2/4/16

Skill/Strength
Goat Work
12 minutes to work a weak area.

WOD
Partners
16 min amrap
Partner 1 rows 500m
Partner 2 completes as many rounds as possible of
5 x pushups
10 x squats
15 x abmats

Swap back and forth. Score is total rounds of bodyweight circuit completed.

Wednesday’s Training – 2/3/16

Skill/Strength
Power Clean
warmup at 50%
set 1@50%x10
set 2@60%x8
set 3@70%x6
set 4@75%x4
set 5@80%x2
set 6@90%x1

WOD
6 RFT
10 push jerks 95/65
10 back squats 95/65

Cool Down
Coaches Choice

Tuesday’s Training – 2/2/16

Skill/Strength
deadlift
warmup at 50%
set 1@50%x10
set 2@60%x8
set 3@70%x6
set 4@75%x4
set 5@80%x2
set 6@90%x1

WOD
14.5
21-18-15-12-9-6-3
thrusters 95/65
burpees over bar

Cool Down
Coaches Choice

Mondays Training – 2/1/16

Skill/Strength
OH Squat
warmup at 50%
set 1@50%x10
set 2@60%x8
set 3@70%x6
set 4@75%x4
set 5@80%x2
set 6@90%x1

WOD
6 min amrap
5 x chest to bar pullups
5 x kb snatch 55/35 (left + right = 1)

rest 4 minutes

4 x hspu
8 x box jumps 24/20

Cool Down
Coaches Choice

Thursdays Training – 1/28/16

Skill/Strength
EMOTM 10 minutes
10 x pushups

WOD
For Time
30 x box jumps
60 x russian kb swings 55/35
90 x air squats

Cool Down
Coaches Choice

Wednesdays Training – 1/27/16

Skill/Strength
Snatch – Pull + Snatch

Disregard weight.
Focus on mechanics.
8×1
1 rep= from the ground pull+eccentric back to ground+full snatch

WOD
EMOTM for 15 minutes

Odd – 3 x push press (60% of 1 RM; default to 135/95)
Even – 3 x front squats (same weight)

Cool Down
Coaches Choice

Tuesdays Training – 1/26/16

Skill/Strength
Deadlift
warm up @ 50 %

Set 1@50%x10
Set 2@60%x8
Set 3@70%x6
Set 4@75%x4
Set 5@85%x2
Set 6@90%x1

WOD
15 min AMRAP
20 x wall balls (20/14)
20 x abmats

Cool Down
Coaches Choice

Mondays Training – 1/25/16

Skill/Strength
Front Squats
warm up @ 50%

Set 1@50%x10
Set 2@60%x8
Set 3@70%x6
Set 4@75%x4
Set 5@85%x2
Set 6@90%x1

WOD
7RFT
5 x power cleans 155/105
5 x hspu (sub 10 pushups or 10 DB Press)
20 x dubs (3:1)

Cool Down
Coaches Choice

Fridays Training – 1/22/16

Skill/Strength

Full Cleans
6 sets x 1

WOD
6 RFT
4 x strict pullups
8 x OH Plate Lunges
12 x russian KB Swings 70/55

Cool Down
Coaches Choice