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

Blogs

Monday’s Training – 1/18/16

Skill/Strength

Back Squats
warmup set @ 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 minute amrap
15 x box jumps 24/20
10 x push press
5 x ring dips (sub box dips)

Cool Down
Coaches Choice

Friday’s Training – 1/15/16

Skill/Strength

Back Squat
Warm Up set @ 50%
Set 1 @ 50% x 10
Set 2 @ 60% x 8
Set 3 @ 70% x 6
Set 4 @ 75% x 4
Set 5 @ 85% x 2
Set 6 @ 90% x 1

WOD
7 min AMRAP
5 x power snatch 135/95
5 x hollow rocks
rest 3 minutes
7 min AMRAP
5 x power clean 135/95
5 x lateral burpees over bar

Cool Down
Coaches Choice

Thursday’s Training – 1/14/16

Thursday
Skill/Strength

Rope Climbs
– accumulate 8 climbs per athlete

WOD
Partners of 2-3
21-15-9
Calorie Row
Burpees
AbMat Situps

Cool Down
Coaches Choice

Wednesday’s Training – 1/13/16

Skill/Strength

Push Press
Warm Up set @ 50%
Set 1 @ 50% x 10
Set 2 @ 60% x 8
Set 3 @ 70% x 6
Set 4 @ 75% x 4
Set 5 @ 85% x 2
Set 6 @ 90% x 1

WOD
5 RFT
20 x dubs (3:1)
5 X pullups
10 x back rack lunges 95/65
15 x hr pushups

Cool Down
Coaches Choice

Tuesday’s Training – 1/12/16

Skill Strength

Deadlift
Warm Up set @ 50%
Set 1 @ 50% x 10
Set 2 @ 60% x 8
Set 3 @ 70% x 6
Set 4 @ 75% x 4
Set 5 @ 85% x 2
Set 6 @ 90% x 1

WOD
3 RFT
10 x full cleans 135/95
20 x box jumps 24/20

Cool Down
Coaches Choice

Monday’s Training – 1/11/16

Skill/Strength

OH Squats
Warm Up set @ 50%
Set 1 @ 50% x 10
Set 2 @ 60% x 8
Set 3 @ 70% x 6
Set 4 @ 75% x 4
Set 5 @ 85% x 2
Set 6 @ 90% x 1

WOD
10 min AMRAP
5 x hspu
10 x t2b
15 x kb swings 70/55 (russian)

Cool Down
Coaches Choice

Wednesday’s Training – 1/6/16

Skill/Strength
Power Snatch
warm up set – 50% or less
Set 1 @ 50% x 10
Set 2 @ 60% x 8
Set 3 @ 70% x 6
Set 4 @ 75% x 4
Set 5 @ 85% x 2
Set 6 @ 90% x 1

WOD
EMOM 20 minutes
3 x HSPU (DB Press)
6 x Back Squats 135/95

Cool Down
Coaches Choice

Tuesday’s Training – 1/5/16

Skill/Strength
Deadlift
warm up set – 50% or less
Set 1 @ 50% x 10
Set 2 @ 60% x 8
Set 3 @ 70% x 6
Set 4 @ 75% x 4
Set 5 @ 85% x 2
Set 6 @ 90% x 1

WOD
4 RFT
100′ Farmers Carry (short distance of gym down and back)
15 x box jumps 24/20

Cool Down
Coaches Choice