BLOCK 1 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) Jump rope 3 min

WOD
Custom Goals Training
+
Strength, aerobic power
A1. Deadlift: 4 x 8,8,6,6 @31X1, rest 90 sec
A2. HSPU: 4 x 10-15 for time; rest 90 sec
(pick based on ability)
+
Max reps in 5 min:
5 KB Swings 53/36lbs
10 Double Unders
10 KB Swings
20 Double Unders
15 KB Swings
30 Double Unders
etc.. (KBS goes up by 5 each round, DU is KBS x 2)

Recovery
3 min-
Lunge Sequence

Tuesday Priority 3 or Make Up Monday

Warm Up
1) Row or Ride 5 min
2) Movement prep for workout

WOD
Aerobic Power, stregth endurance

AMR in 3 min @90%:
5 Toes to Bar
10 Wallballs 20/14#
–3 min active recovery–
AMR in 3 min @90%:
5 Ring Dips
10 Ball Slams 25/15lbs
–3 min active recovery–
AMR in 3 min @90%:
5 Pullups
10 Box Jumps 24/20″
–6 min active recovery–
repeat everything for 2 total times.
+
AMRAP Unanchored Situps in 4 min

Recovery
Run/Row/Ride @Z1 in remaining time to recover.

Wednesday Priority 2

Warm Up
1) Your choice, 4 min

WOD
Custom Goals Training
+
Strength, CP capacity

A. Power Snatch: work to a heavy single in 15 min
B. Power Snatch + Snatch + OHS: 4 x 2+3+4; rest 90 sec b/t complexes

Recovery
2 min-
Thread the Needle

Thursday Make Up Day
Make up day

Friday Priority 1

Warm Up
1) Run Seq
2) Squat Seq

WOD
Strength, aerobic capacity

A. Back Squat: 3 x 3; rest 3 min (heavy)
B. AMRAP in 20 min:
5 Front Squats @65% of best set of  “A”
Run 600m (3 block loop)
1 Rope Climb

Recovery
4 min-
Shinbox Switches
Supine Scorpions

Saturday

Warm Up
1) Run 800m
2) Squat Seq
3) Bar Complex

WOD
Testing

“Grace”
30 Ground to Shoulder to Overhead for time
135/95lbs

+
DB Split Squats: 2 x amrap/leg with 20%bwt in each hand; rest 2 min b/t legs

notes-reduce to 15% or less if reps under 10. No tempo, but ensure full range.
Post reps per set and leg to whiteboard!

Recovery
5 min-

Death Stretch
Band Hamstring

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