BLOCK 1 WEEK 3

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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
2) 3 rounds:
3 Inchworms
1 min Double Under practice
5/5 Cossack Squat Switches

WOD
Strength, aerobic power
A1. Deadlift: 5 x 7,7,5,5,3 @31X1, rest 90 sec
A2. Strict Pushups: 5 x 25 for time; rest 90 sec
B. 40-30-20-10 rep rounds:
KB Swings 53/36#
Situps

Recovery
4 min-
Active PVC Raise: 10 reps + 10 sec hold
Prone Scorpions

Tuesday Priority 3 or Make Up Monday

Warm Up
1) 3 min- your choice

WOD
Custom Goals Training
+
Strength
A1. Split Jerk from rack: 10 x 1; rest 1 min
A2. Kipping Pullups: 10 x 8-12; rest 1 min
B. Pistols: 3 x 5/leg, rest as needed
notes-skill work. If 5 reps easy, hold weight

Recovery
3 min-
1 min/arm Locust
1 min Child Pose

Wednesday Priority 2

Warm Up
1) Jump Rope 3 min
2) 3 rounds:
10 Prone Pass Thrus
1 min Double Under practice
10 Active PVC Raises
3) Bar complex + PC warmup sets

WOD
CP Capacity/Aerobic Power

Complete one round every 4 min for 32 min (8 rds):
Power Clean 90%1RM x 1.1.1 (drop & rest 10″”+ b/t reps)
10 Bar Facing Burpees
10 Knees to Elbows
10 Squats

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

Thursday
Make Up Day

Friday Priority 1

Warm Up
1) 3 min – your choice
2) Bar complex (after CGT)

WOD
Strength, CP capacity

A. Power Snatch + Snatch + OHS: 5 x 1+1+5; rest 90 sec b/t complexes
B. Squat Snatch: 1 rep every 30 sec for 10 min – 60%1RM, or a weight allowing speed and good technique
C. Back Squat: 4 x 3,3,10,10 rest 2 min (sets of 3 heavier than last week)

Recovery
2 min-
Thread the Needle

Saturday

Warm Up
3 min- your choice

WOD
Custom Goals Training
+
Strength Endurance, aerobic power
Partner workout – one works, one rests.
Complete as many reps as possible:
6 min AMRAP Pullups
6 min AMRAP Pushups
6 min AMRAP Situps
6 min AMRAP Squats

Recovery
6 min-
Death Stretch
Bully Stretch

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