Strongside W.O.D. Program: April 15th – 20th 2019 

 

“Lean & Mean” 

Week 15 In Meso Cycle 

Week 2 Of 4 In Micro Cycle 4 of 5 

 

Training Notes 

1.) And the learning and profession of movement continues! You guys have been doing so well! We have really been breaking down moments and introducing new progressions, you have adapted very well. This progression will continue as you learn more skill and breath & depth. 

2.) We are still in the “Lean & Mean” training cycle which means we are very focused on capacity. Be very mindful of this when choosing loads, we are not looking to pick movements or loads that are too aggressive or cause you to rest too long, we are looking for sustained work. You want to continue to push even though you’re fatigued. 

3.) This is a great time to challenge and progress your movements. As we teach these new skills, ventures out! Get outside of your comfort zone, learn something new, try a new skill, get your first…WHATEVER and have fun! This will be a wonderful week to make yourself even better! 

 

Video Of The Week! 

What Multivitamin Should I Take? 

Is yours, junk?!

 

 

Monday 

Pre Warm-Up

DO THIS WARM-UP! 

 

 

Warm-Up

Squat Drills 

Front Squat Prep 

 

Strength

A.) Front Squat – 15min Clock 

Find a 2RM Front Squat 

 

WOD

12min AMRAP 

“GIVE”

3-6-9-12-15-Etc…

Toes To Bar 

Thrusters 

Box Jump @ 24/20

 

Rx: 95/65

Scale: 65/45

Masters: 45/35 

 

Cool Down 

1.) 3min Row – Moderate

2.) 2min Pike + 1min Cobra 

3.) Roll Quads & Hamstrings 

 

  • – – – – – – – – – – – – – – – – – – – – – 

 

Tuesday 

TEAM WOD TUESDAY!! 

Last Weeks Champions 

“We Can’t Hang” 

 

Pre Warm-Up

3 Rounds 

5 Inchworms 

10 Lunges

10 Sit-Ups 

+

2 Rounds 

10cal Row 

10cal AB 

 

Warm-Up

Dynamic 

Agility 

 

Session 

For Time – 35min Cap 

1,000m Row – Swap Every 250m 

60 Single Arm KB Squats @ 70/53

600m Farmer Carry 

60 Chin-Ups 

600m Farmer Carry 

60 Single Arm KB Squats 

1,000m Row – Swap Every 250m 

 

Cool Down

1.) 3min Ski Erg 

2.) 2min Pike 

3.) Roll Program Areas For 5min 

 

  • – – – – – – – – – – – – – – – – – – – – – 

 

Wednesday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart 

10 Band Row 

10 Banded Good Morning 

+

3 Rounds 

10 Lunges

10 KBS

10cal AB 

 

Warm-Up

Barbell Drills 

Hang Power Clean Work 

 

Strength

A.) 10min Clock 

Find a “Heavy” 3rep Hang Power Clean 

 

WOD

OT3min x7

25/20cal Row 

Max Reps Hang Power Clean 

 

Rx: 185/125

Scale: 135/95

Masters: 95/65

 

Cool Down 

1.) 3 Rounds 

10 Pass-Through 

30sec Roll T-Spine 

 

  • – – – – – – – – – – – – – – – – – – – – – 

 

Thursday 

Pre Warm-Up

3 Rounds 

10 Lunges

10cal Row 

10 Sit-Ups 

+

2 Rounds 

15cal AB

15 KBS 

10 Pass-Through

 

Warm-Up

Deadlift Drills 

Learn Ring Dips 

 

Session #1 

A.) OTMx15 – All Max Reps 

Min 1: Deadlift (275/185) 

Min 2: Max Cal Assault Bike 

Min 3: Ring Dips 

 

Session #2 

MOBILITY! 

 

Cool Down 

MOBILITY! 

 

  • – – – – – – – – – – – – – – – – – – – – – 

 

Friday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart

10 Cuff Isolation 

5 Inchworms 

10cal Row  

 

Warm-Up

Shoulder Prep 

Strength/Skill

 

A.) Learn Split Jerk 

 

B.) 12min Clock 

Build To A Heavy Split Jerk 

 

WOD

10min AMRAP 

2-4-6-8-10-Etc…

Jerk 

5-10-15-20-25-Etc…

Double Under 

 

Rx: 135/95

Scale: 95/65

Masters: 75/45 

 

Cool Down 

1.) 5min Row – Moderate 

2.) 3 Rounds 

10 Pass-Through 

30sec Roll T-Spine 

 

  • – – – – – – – – – – – – – – – – – – – – – 

 

Saturday 

Pre Warm-Up

3 Rounds 

10 band pull Apart 

5 Burpees 

 

Warm-Up

Dynamic 

Movement Break Down 

 

Session #1 

4 Rounds – 20min Cap 

600m Run 

16 Single Arm Dumbbell Burpees 

16 Single Arm DB OH Walking Lunge 

16 Single Arm DB Snatch 

 

Rx: 50/35

Scale: 35/20

 

*All movements at 8 on one arm and then 8 on the other arm

 

Session #2 

3 Sets 

10 DB Hammer Curls 

10 DB Strict Press 

10 Hollow Rocks 

30sec Plank 

 

Cool Down 

1.) 2min Bike + 2min Ski Erg + 2min Row 

2.) Spend 10min on Mobility 

2019-04-14T15:13:22+00:00April 14th, 2019|WOD, WOD Notes|