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

Blogs

This Weeks Training – 2/8/16 – 2/12/16

Monday
Skill/Strength
Rope Climb Practice
– accumulate 6 rope climbs per athlete. Concentrate on completing with minimal amount of pulls to reach top.

WOD
5 min amrap
10 x kb swings 70/55
10 x abmats

rest 5 minutes

5 min amrap
6 x push press 135/95
6 x pull-ups

Cool Down
Coaches Choice

Tuesday
Skill/Strength
EMOTM 8 minutes
3 x burpees
6 x box jumps 24/20

WOD
15 min EMOTM
1 x clean & jerk @ 75%-80& of 1RM

Cool Down
Coaches Choice

Wednesday
Skill/Strength
Partners (2-3)
5 x 500m repeats (rest only during partner rotation, NO MORE THAN # PARTNERS TO KEEP REST PERIOD IN CHECK)

WOD
4-8-12-8-4
hspu
hollow rocks
pistols
t2b

Cool Down
Coaches Choice

Thursday
Skill/Strength
Cadence Front Squats ( 2 sec hold in bottom)
3 x 5
– athletes squat on coaches cadence. hold for 2 second count per the Coach then rise on command. The focus here is driving hard out of the hole on each rep.

WOD
5 rft
run 200m
12 x wall balls 20/14

Cool Down
Coaches Choice

Friday
Skill/Strength
Jerk Practice (from racks)
15 minutes
– build to todays heavy power or split jerk

WOD
For Time
“Isabel”
30 x snatch (135/95)

Cool Down
Coaches Choice

Fridays Training – 2/5/16

Skill/Strength
Snatch
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
12 min amrap
20 x dubs
6 x front squats 155/105
6 x toes to bar

Cool Down
Coaches Choice

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