BLOCK 1 WEEK 4

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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
10 Active PVC Lifts (2″ holds)

WOD
Strength, lactic endurance

Strength, aerobic power
A1. Deadlift: 6 x 5,5,3,3,2,2 @31X1, rest 90 sec
A2. HSPU: 6 x 1-4 tough reps; rest 90 sec
(pick based on ability)
+
“Grace lite”
30 Ground to Shoulder to Overhead for time, 95/65lbs

Recovery
3 min-
Mtn Climber Twist

Tuesday Priority 3 or Make Up Monday

Warm Up
1) Your choice, 4 min

WOD
Custom Goals Training
+
Strength, power, strength endurance
A. Squat Snatch: build to a heavy single.
B. Squat Snatch: 1 rep every 30 sec for 10 min – 60%1RM, or a weight allowing speed and good technique
C. For time:
75 KB Swings 53/36lbs
50 Burpees

Recovery
4 min-
Flow b/t Thread the Needle
&
Shinbox Twist

Wednesday Priority 2

Warm Up
1) Jump rope- 3 min
2) 3 rounds:
10 Kip Swings
1 min Double Under practice
10 Pass-Thrus

WOD
Strength, strength endurance

A1. Weighted Chin-Up: 3 x 2-3, rest 2 min
A2. Weighted Dips: 3 x 3-5, rest 2 min
+
10 Rounds:
10 HR Pushups
10 Toes to Bar
15 Air Squats

Recovery
3 min-
Prone Scorpion
Locust

Thursday
Make Up Day

Friday Priority 1

Warm Up
1) Your choice, 4 min

WOD
Custom Goals Training
+
CP/Aerobic Power
A. Complete one round every 3 min for 15 min:
2 Back Squats (heavier than last week)
10 Pullups
10 Box Jumps 20″
20 Double Unders
10 Situps

Recovery
Complete the time with Z1 Row, Run, Ride.

Saturday

Warm Up
1) Row (or ride) – 4 min
2) Squat Seq + Bootstrappers

WOD
Testing, aerobic power

3 rounds for time:
Row 500m
12 Deadlifts @bodyweight
21 Box Jumps 20″

+
Complete 50 Knees to Elbows, resting as needed.

Recovery
4 min-
Pigeon/bench Pigeon focus

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