Block 3 – Week 1

adminWODs%s Comments

Multiple other training programs available for members – Body Composition Training, Strength Training, and Field Sport Training. Contact Xi Xia if you want to pursue these training programs. Monday Priority 1 Warm Up 1) Jump rope 2 min Double Under Practice – 2 min WOD Block 3 Week 1 Custom Goals Training + Power, strength endurance Minute 0-6: A. Power … Read More

Block 2 – Week 3

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There will be no regular classes this Saturday or Sunday due to a Coaches Retreat. There will be Open Gym on Saturday from 9-11 am. Monday Priority 1 Warm Up 1) Row or ride 3 min 2) 3 min Double Under practice 3) Quick Squat Seq WOD Block 2 – Week 3 Strength endurance, aerobic capacity Three rounds for max … Read More

Block 2 – Week 2

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Multiple other training programs available for members – Body Composition Training, Strength Training, and Field Sport Training. Contact Xi Xia if you want to pursue these training programs. Monday Priority 1 Warm Up 1) 3 rounds: 10 Kip Swings 1 min Jump Rope 10 Squats 2) Squat Seq WOD Block 2, week 2 Strength, strength endurance, mixed A. Front Squat: … Read More

Block 2 – Week 1

adminWODs%s Comments

Multiple other training programs available for members – Body Composition Training, Strength Training, and Field Sport Training. Contact Xi Xia if you want to pursue these training programs. Monday Priority 1 Warm Up 1) Jump Rope – 2 min 2) 3 rounds: 1 min Double Under practice 5/5 Sampson Lunges 10 Bootstrapper Squats WOD Block 2; week 1 CP Stamina, … Read More