Block 3 – Week 3

Posted on 11th March by Scott. No Comments

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) Run Seq
2) Squat Seq

WOD
Block 3, Week 3

Strength, strength endurance, aerobic power
A. Front Squat: work to a heavy single
B. Pullups: 70 for time
C. Bottom to Bottom Tabata Squats
+
AMRAP in 10 min:
15 Double Unders
10 Situps
1 Gasser – 5,10,15m Shuttle Run

Recovery
3 min-
Shin Stretch
Kneeling Lunge

Tuesday Priority 3 or Make Up Monday
make up day

Wednesday Priority 2

Warm Up
1) Your choice – 3 min
2) 4 min Double Under practice
3) Short Shoulder Seq

*if skilled at double unders, climb an unbroken ladder as far as possible in the 4 min:
5,10,15,20,etc

WOD
Strength endurance, aerobic power

A. 2 rounds:
12 Push Presses 115/75lbs
20 Pushups
rest 30 sec
20 KB Swings 53/36lbs
20 Box Jumps 20″
rest 2 min

B. AMRAP in 12 min:
10 Walking Lunges
Run 100m
10 Burpees
Run 100m

Recovery
3 min-
SL Downdog Calf Stretch
Prone scorpions

Thursday

Warm Up
1) Run, Row, or Ride 4 min
2) 3 min Double Under practice
3) Bar complex

WOD
Options:
1) train:

A. Power Clean: 10 x 1; rest 90 sec (wave load)
+
3 rounds:
Run 400m
15 Pullups
10 Ball Slams 25/15lbs

2) prep for Friday:

3 rounds: (find game pacing)
5 Push Presses (comp weight or lighter)
10 KB Swings 36/53lbs
10 Box Jumps 24″ (not 15)
rest 60 sec
+
Airdyne or Row 30 sec @90%/30 sec @50% x 15
+
15 min mobility work

3) rest if doing Open on Saturday

Recovery
5 min:
50 steps each: blade, heel, instep, ball of foot walk
+
Kneeling Lunge focus

Friday Priority 1

Warm Up
1) Jump Rope 4 min
+
Run 800m
2) Squat Seq

WOD
1) Open 13.2

2) Prep for Saturday:

3 rounds: (find game pacing)
5 Push Presses (comp weight or lighter)
10 KB Swings 36/53lbs
10 Box Jumps 24″ (not 15)
rest 60 sec
+
Airdyne or Row 30 sec @90%/30 sec @50% x 15
+
15 min mobility work

Recovery
In time remaining:
Jog, Row, Airdyne to flush – Z1 pace
+
Shinbox Switches

Saturday

Warm Up
1) Jump Rope 4 min
+
Run 800m
2) Squat Seq

WOD
Open 13.2
–OR–
AMRAP in 40 min@75%:
Run 800m
5/5 Turkish Get-Ups 20/36lbs
30 sec Side Plank each side
+
Mobility work

Recovery
In time remaining:
Jog, Row, Airdyne to flush – Z1 pace
+
Shinbox Switches


 




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