Strongside W.O.D. Program: August 12th To 17th 2019

 

“Jacked & Tan” 

Week 11 Of 16 In Meso Cycle 

Week 3 Of 4 In Micro cycle 4 Of 4 

 

Training Notes

1.) Get ready for this week to be a call out blast! Always remember…..when it looks easy on the board….it’s probably not :). These sessions looks simple but they are going to be legit! We will have plenty of scaling options, standards of time/reps on how the should be performed and much more. We will have specific objectives on how each workout should be perfumed s you can optimize the result. 

2.) Our big focus will be on being in week 6 of your back squat, along with the capacity development. We have been doing a great job of improving absolute strength in movements such as the squat and/or press, but you are also getting in better shape, your doing more aerobic work, more MU, and everything in-between, go you! 

3.) There are not a lot of options online, don’t worry, that is why the coaches are here! :). Exercises do not matter, training principals and objectives matter most – we go you! Show up and we will get you taken care of! Yea, the website may say “handstand push-up” but do you know how FEW people can actually perform a good quality handstand push-up?!?! Don’t worry, we got you! 🙂 – You will be coached the winter way and it will bar amazing! It’s just about getting better! 

 

**Strongside Training Methodology – – Presented At KSU**

 

Monday 

Pre Warm-Up

3 Rounds With Sling Shot 

5 Lateral Steps 

5 High Knee

5 Squats 

+

30cal Row 

 

Warm-Up

Squat Prep 

 

Strength

A.) Back Squat 

5×1 @ 80-90% 

*2min Rest Between Sets 

 

WOD

9 Back Squat @ 155/105

21 Unbroken Double Under 

*1min max of DU in your UB attempts 

 

Cool Down 

1.) 3min bike – moderate 

2.) Roll Quads & Hamstrings 

3.) 2min Pike 

 

– – – – – – – – – – – – – – – – – – – – – – – –

 

Tuesday 

TEAM WOD TUESDAY!!

Pre Warm-Up

3 Rounds 

15 KBS

10 Inchworms 

15cal Row 

+

25cal Bike 

 

Warm-Up

Dynamic/Agility

Movement Prep 

 

WOD

For Time – 33min Cap 

2000m Row 

120 Burpees 

100m Row 

100 Toes To Bar 

500m Row 

80 Double, Dumbbell Ground To Overhead @ 50/35 

*Swap every 250m on Row 

 

Cool Down

1.) Class Stretching 

2.) 5min Row 

 

– – – – – – – – – – – – – – – – – – – – – – – –

 

Wednesday 

Pre Warm-Up

3 Rounds 

10 Band Pull-Apart

10 Band Row 

10 Cuff Isolation 

10cal AB 

+

3 Rounds 

10cal Row 

5 Inchworms 

10 Sit-Ups 

 

Warm-Up

Shoulder Prep 

 

Session:

With A Running Clock 

OTMx6

Odd: 5-7 Seated DB Strict Press 

Even: 100m Run 

Then….

OT6min x2

15-12-9

Handstand Push-Up

8-8-8

Dumbbell Box Step Over @ 50/35 

*Run 200m After Each Set 

 

Cool Down

1.) 5min Ski Erg

2.) 3 Rounds 

10 Pass Through 

30sec Roll T-Spine 

 

– – – – – – – – – – – – – – – – – – – – – – – –

 

Thursday 

Pre Warm-Up

3 Rounds 

10 Lunges

10m Side Shuffle To Each Side 

10 Jump Squats

+

15 Burpee 

 

Warm-Up

Agility 

 

Session #1 

A.) 4 Sets 

4min AMRAP 

10cal Assault Bike 

12 Wall Ball @ 20/14 

*3min Rest Between Sets 

 

Session #2 

MOBILTIY! 🙂 

 

Cool Down

MOBILIY! 🙂 

 

– – – – – – – – – – – – – – – – – – – – – – – –

 

Friday 

Pre Warm-Up

3 Rounds 

10 Band Pull-Apart

10 Band Row 

10 Cuff Isolation 

+

3 Rounds 

10 Sit-Up

20sec Jump Rope

30cal Ski Erg 

 

Warm-Up

Clean & Jerk Drills 

 

Strength

A.) 12min Clock 

Build To A Heavy 1rep Squat Clean & Jerk 

 

WOD

For Time – 15min Cap 

30 Squat Clean & Jerk @ 155/105

*5 Burpees at the top of every minute. Start with burpees 

 

Cool Down

1.) 5min Row – Moderate 

2.) 2min Pike 

3.) Roll Hamstrings & Quads 

 

– – – – – – – – – – – – – – – – – – – – – – – –

 

Saturday

Pre Warm-Up

3 Rounds 

10m Butt Kicks 

10m High Knee

10m Side Shuffle Each Side 

+

3 Rounds

5 Up Down

10cal Ski Erg 

 

Warm-Up

Dynamic 

 

Session #1 

2 Rounds For Time – 27min Cap 

800m Run 

50/40cal Row 

25 Box Jump @ 30/24

 

Cool Down

1.) 3min Ski Erg HARD

2.) 3min Pike Stretch 

3.) Roll Hamstrings & Quads 

2019-08-11T03:02:54+00:00August 11th, 2019|WOD, WOD Notes|