WOD & Blog

Multiple training programs available for Body Composition Training or Field Sport Training. Contact Xi Xia if you want to pursue these training programs.

Monday

Warm Up
1) Your choice – 3 min
2) Squat Seq (after CGT)

WOD
Custom Goals Training
+
Strength; strength endurance

A. Deadlift: 4 x 3,1,3,1; rest 3 min
B. OH Squat: build to a 15 rep max in 3 sets
C. 120 Situps for time.

Recovery
2 min-
10/10 Shinbox Switches
+
10 outside knee lifts in Shinbox position

Tuesday

Closed

Wednesday

Warm Up
1) Jump Rope 3 min
2) Squat Seq + Windmills & Good Mornings
3) 4 min Double Under practice – if skilled, climb a “ladder” as high as possible:
5-10-15-20-etc unbroken sets

WOD
Strength; Strength endurance

A1. Front Squat: 5 x 3,2,1,2,3 @30X0; rest 45 sec
A2. Double Unders: 5 x 30 (or 15 attempts), rest 90 sec
B. DB Split Squats: 3 x 8-10/leg @3010, rest 60 sec b/t legs
C. KB Swings: 120 for time; 53/36lbs”

Recovery
3 min-
90/90 Hip; Pigeon

Thursday

Warm Up
1) Jump rope – 3 min

 

WOD
Custom Goals Training
+
Aerobic Power

8 rounds for reps:
20 sec Box Jumps 20″
20 sec rest
20 sec Burpees AFAP
20 sec rest
20 sec Situps
20 sec rest
20 sec DB Thrusters 35/25lbs
20 sec rest

rest 5 min b/t rounds 4 & 5.

Recovery
4 min-
3 x 20 Toe Raises on Wall
2 x 10 Plate Pullovers

Friday

Warm Up
1) Jump Rope – 3 min
2) Squat Seq
3) Bar Complex

WOD
Strength, CP Stamina

A. Squat Clean: work to a 1RM
B. AMRAP in 15 min:
3 Squat Cleans @85% of today’s max
6 Chest to Bar Pullups
12 Double Unders

Recovery
3 min-
Seal Stretch
Shin Stretch
X-Leg Sit

Saturday

Warm Up
1) Run 800m
2) Squat Seq
3) 2 rds:
1 trip Monkey Bars
1 trip Sampson Lunge

WOD
Aerobic Power, Strength Endurance
For time:
20 Wallballs 20/14lbs
20 Hang Squat Snatches 75/53lbs
30 Wallballs
15 Hang Squat Snatches
40 Wallballs
10 Hang Squat Snatches

Recovery
5 min-
Death Stretch focus

ScottWOD & Blog

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