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) 3 rounds:
10 Kip Swings
1 min Jump Rope
10 Squats
2) Squat Seq

WOD
Block 2, week 2
Strength, strength endurance, mixed

A. Front Squat: 3 x 3; rest 3 min
+
3 rounds:
21 Push Presses 95/63lbs
15 Front Squats 95/63lbs
9 Ring Dips
+
5 min Double Under practice

Recovery
3 min-
Prone Scorpion

Tuesday Priority 3 or Make Up Monday

Warm Up
1) Your choice 3 min
2) Bar Complex (after CGT)

WOD
Custom Goals Training
+
Power, CP stamina
A. Squat Snatch: work to a heavy single
B. Squat Snatch: amrap in 6 min with 90% of “A”
C. AMRAP “”Grinders”" in 3 min.
1 pullup + 1 T2B = 1 grinder

Recovery
3 min-
Bully Stretch

Wednesday Priority 2

Warm Up
1) Your choice 3 min

WOD
Custom Goals Training
+
Aerobic Power
6 scored events:

On a 6:00 timer:
1. Run 800m
2. AMRAP in remaining time:
20 Wall Balls, 20/14lbs
10 Push-ups, hand release

6:00 rest

On a 6:00 timer:
3. Row 1200/1000m
4. AMRAP in remaining time:
5/3 Muscle Ups –OR– 5/3 pullups/dips
10 air squats

6:00 rest

On a 6:00 timer:
5. 150 Double Unders
6. AMRAP in remaining time:
20 KB Swings, 53/36#
10 sit-ups

Recovery
3 min-
60 Toe Raises on Wall – 20 each:fwd, inward, outward
Death Stretch

Thursday
Make Up Day

Friday Priority 1

Warm Up
1) Run Seq

WOD
Strength, aerobic capacity

A1. Deadlift: 3 x 3 @21X1, rest 90 sec
A2. Press: 3 x 3 @20X1, rest 90 sec
+
For time:
Run 400m
25 Burpees
Row 500m
25 Burpees
Airdyne 50 cals
25 Burpees
Run 400m
50 SDHP 75/53lbs

Recovery
4 min-
Spinal Rock variations x 30
Table Press x 10 @1114 tempo

Saturday

Warm Up
1) Run 800m
2) Shoulder Seq
3) Bar complex

WOD
Testing

“Elizabeth”
21-15-9 rep rounds for time:
Power Clean 135/95lbs
Ring Dips

Recovery
Run 1 mile @cooldown pace
+
Downdog-Cobra x 5 slow