Block 3 – Week 5

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:
Jog around building
100 skips Jump Rope

2) Bar Complex

WOD
Block 3; week 5

AMRAP in 20 min:
5 Power Cleans @90%1RM
10 Knees to Elbows
15 HR Pushups

Recovery
5 min-
Downdog to
Cobra x 8 slowly
+
10 PVC Pass-Thrus
10 PVC Halos

Tuesday Priority 3 or Make Up Monday

Wednesday Priority 2

Warm Up
1) Run 800m
2) OH Squat prep work

WOD
A1. OH Squat: 6 x 10, rest 1 min
A2. Pullups: 6 x 10, rest 1 min
(C2B advanced)
+
One time, for max reps – all out:
1 min Row for cals
1 min amrap Burpees
+
Run 1 mile @85%

Recovery
4 min-
50 steps each: blade, instep, heel, and ball of foot walk
+
Thread the Needle

Thursday Make Up Day

Warm Up
1) Your choice – 3  min
2) 3 rounds:
30 sec Double Under practice
30 sec Front Plank (low back hollowed)
15 sec/side Sampson Lunge Hold

WOD
Options:
1) train:

5 rounds:
Run 400m
15 KB Swings 53/36lbs

2) prep for Friday:
A. Power Clean + Overhead: build quickly to a couple of singles at 80% of 1RM
B. KB Swings: 4 x 12; rest 60 sec – 53/36lbs
C. Toes to Bar: skill work; just a few sets/reps; no fatigue!
+
10m Shuttle Runs: 30 sec work/30 sec rest x 8 each*
*group so half the class runs/half the class rests, alternate. NO ground touch on turns.
+
5-10 min mobility work

3) rest if doing Open on Saturday

Recovery
Rack stretch, plate pullovers, bar hang

(choose your worst of these)

Friday Priority 1

Warm Up
1) Run 800m
2) Squat Seq
3) Bar Complex

WOD
Options:

1) Open 13.4

2) Prep for Saturday:
A. Power Clean + Overhead: build quickly to a couple of singles at 80% of 1RM
B. KB Swings: 4 x 12; rest 60 sec – 53/36lbs
C. Toes to Bar: skill work; just a few sets/reps; no fatigue!
+
10m Shuttle Runs: 30 sec work/30 sec rest x 8 each*
*group so half the class runs/half the class rests, alternate. NO ground touch on turns.
+
5-10 min mobility work

Recovery
Easy Run 800m-1200m
+
Thread the Needle
Spinal Rocks

Saturday

Warm Up
1) Run 800m
2) Squat Seq
3) Bar Complex

WOD
Options:

1) Open 13.4

2) Recovery:
Alternate EMOM for 10 min: (slow, perfect reps)
odd mins- 1 Turkish Get-Up L
even mins- 1 Turkish Get-Up R
+
Alternate EMOM for 10 min:
odd mins- 10 PVC OH Squats (narrow grip stretch)
even mins- 15 sec Side Plank each side
+
Med Ball 800m run/toss w/partner

Recovery
Easy Run 800m-1200m
+
Thread the Needle
Spinal Rocks

 

ScottBlock 3 – Week 5

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