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

Coaches Corner

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
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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
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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
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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
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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
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Monday’s Training – 1/4/16

Skill/Strength Front Squats – athlete must know or estimate 1 rm 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 5 min AMRAP 8 x pullups 16 x wall balls 20/14 rest 5 minutes 5 min AMRAP 8 x...
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Thursday’s Training – 12/31/15

Skill/Strength Strict Press 10-8-6-4-2-1 Warm Up @ 50% Set 1 @ 50% x 10 reps Set 2 @ 60% x 8 reps Set 3 @ 70% x 6 reps Set 4 @ 75% x 4 reps Set 5 @ 85% x 2 reps Set 6 @ 90% x 1 rep WOD For Time 30 pullups 40 pushups 50 abmats 60 air squats Cool Down Coaches Choice
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Wednesday’s Training – 12/30/15

Skill/Strength Snatch Complex 6×1 1) Power Snatch 2) Hang Squat Snatch 3) Squat Snatch rest 2 minutes between sets WOD 3RFT 20 x front squats 95/65 10 x hspu Cool Down Coaches Choice
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