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Today is the beginning of our next training cycle. It’s a long one!

If you have joined our community recently and are confused about Blocks, please don’t hesitate to email me,, or ask your coaches. You are not the only one!

Multiple other training programs available for members – Body Composition Training, Strength Training, and Field Sport Training. Contact Xi Xia as well if you want to pursue these training programs.

POSE Running clinic or 6 week Intensive starts this Saturday. Sign Up!

Monday Priority 1

Warm Up
1) Your choice – 3 min
2) Bar Complex

Power, testing

A. Power Clean: 3 x 1.1.1; rest 10 sec b/t reps and 3 min b/t sets
AMRAP Double Unders in 1 min
no rest, right into
AMRAP in 9 minutes:
10 Power Cleans 95/63lbs
10 Bar Facing Burpees (two feet jump over the bar, no hops)

You’ll have two scores – total Double Unders + total Power Clean/Burpee reps.
Your reps will also be counted and recorded by your partner.

3 min-
Lunge Sequence

Tuesday Priority 3 or Make Up Monday

Warm Up
1) Row or Ride 4 min
2) Row skill refresher/practice

Partner workout – aerobic Power

Row 500m @80% x 8 each; alternate w/partner
(rest while partner rows)
If done correctly, your rows should all come in at around the same pace. If you can’t hold the pace and fall off by 2-3″, skip a round and then continue. If you still cannot hold it, you are done.
Perform light mobility work in your rest breaks in the early rounds-work on what you need most.

7 min-
20 sec Side Plank L
20 sec Side Plank R
rest 20 sec
x 5

Wednesday Priority 2

Warm Up
1) Your choice – 4 min
2) Bar complex

Custom Goals Training
Strength, CP Stamina
A. AMRAP in 15 min:
3 Squat Cleans @90%1RM
20 Pushups

B. Front Squat: 6 x 5; rest 1 min

4 min-
Bully Stretch

Make Up Day

Friday Priority 1

Warm Up
1) your choice – 3 min

Custom Goals Training
Aerobic Power
Complete one round every 3 min for 15 min:
15 KB Swings 53/36lbs
10 Knees to Elbows
1 x 40m Shuttle Run
–5 min recovery–
Complete one round every 3 min for 15 min:
15 Wallballs 20/14lbs
20 Situps
10 Walking Lunges

Easy activity to flush if time remains.


Warm Up
1) Run Seq
2) Squat Seq

Partner workout – strength, aerobic Power

A. Both partners work to a 1RM Front Squat in 5 min.
B. AMRAP in 15 min, P1/P2 alternating rounds:
(one does a full round, other rests tag-team style)
Row 300m
20 Pushups
10 Box Jumps 20″
C. AMRAP Burpees in 5 min – do 3 x 10m Shuttle Runs at the top of each minute.
(touch ground every turn, both partners work @ the same time)
D. Both partners work to a 1RM Front Squat in 5 min. (again)

4 min-
band Supine Scorpion

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