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

Coaches Corner

Programming August 21st – 26th

Monday Skill/Strength Back Squats 5×2 ascending WOD 7 minute ladder 2 power clean + jerk (50% of 1rm) 2 t2b 4 power clean + jerk 4 t2b ..and so on.. Tuesday Skill/Strength 3 RNFT 8 pistols (alternating) 4 wall walks with 10 sec hold each WOD 10 RFT 1 rope climb 10 pushups 20...
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Lite Programming August 15th & 17th

Tuesday  00:00 Р10:00 400m run 40 squats 30 situps 20 pushups 10 pullups or ring rows 10:00 Р20:00 4 gator taps 6 leg lifts 8 cycle crunches 1 min plank 20:00 Р40:00 40 jumping jacks 20 lunges 10 box dips jog 50m Thursday 00:00 Р10:00 3 box jumps 6...
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Programming August 14th – August 19th

Monday Skill/Strength Back squats 5×5 @ 70% of 1RM WOD For Time 5-10-20-10-5 Back Rack Lunges 95/65 Toes to Bar Tuesday Skill/Strength 10 min EMOM: ODD: 6 strict pull ups EVEN: 40 sec HS hold WOD 14 min EMOM: Odd: 1 heavy Squat Clean Even: sprint 100m (scale to 50m to stay...
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Programming August 11th

Skill/Strength Front Squats 5×5 pause squats ( 3 second hold at bottom) @ 65% of 1 RM no more than 2 minutes rest between sets WOD 12 EMOM 2 burpees 2 full snatch 135/95
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Programming August 10th

Skill/Strength 5 rounds for quality accumulate 30 seconds L-Sit hold on parallettes max unbroken set of strict toes to bar WOD 15 rounds 50m sprint 10 second rest in between
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Programming August 9th

Skill/Strength Strict Press establish 1 rep max WOD 21-15-9 box overs hspu run 100m
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Lite Programming August 8th & 10th

Tuesday 00:00 – 10:00 2 burpees 4 wall balls 24 jumping jacks 10:00 – 20:00 6 gator taps 12 cycle crunches 18 penguins 20:00 – 40:00 100 russian kb swings *every minute complete 5 pushups then 100 goblet squats *every minute complete 10 flutter kicks Thursday...
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Programming August 8th

Running Clock @00:00 3 rounds 400m run 5 strict pullups 10 burpees @20:00 12 min EMOM 2 squat cleans 225/185 @40:00 8 min amrap 5 deadlifts 225/185 30 double unders
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Programming August 7th

Skill/Strength Back Squats 10 minutes E2MOM 5 reps @ 70-80% of 1RM WOD 12 minute AMRAP 2 bear complex 135/95 4 toes to bar
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