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

Coaches Corner

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
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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
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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
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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...
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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
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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
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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
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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
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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...
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