Strongside W.O.D. Program: April 22nd – 27th 2019 

 

“Lean & Mean” 

Week 16 In Meso Cycle 

Week 3 Of 4 In Micro Cycle 4 Of 5

 

Training Notes 

1.) We have so much amazing stuff going on this week! The past 2 weeks of this cycle have been amazing and you have been moving so well, I could not be more delighted! Not only are you getting more skill, you’re understanding more movements and you’re having fun! 

2.) This week, we will be progressing your skill a little bit. Rig work, gymnastics work, etc will all be going up because you are rocking it! 

3.) One thing we will really be focusing on is the full expression of you lifts in both the Clean & Jerk as well as the Snatch. We have been doing a lot of multi-rep max outs lately and/or honing these movements a lot and not we get the great opportunity to life heavy under fatigue with them. I believe this week will be an amazing week for you to use what you have built so far. 

4.) This cycle ends in about 1 month (*May 27th, MURPH) and we are all in your capacity for MURPH! You’re on the right track, keep it up! 

 

 

 

Monday 

Pre Warm-Up

3 Rounds 

5 Inchworms 

10 Sit-Ups 

10cal AB 

+

2 Rounds 

20 KBS

20cal Row 

 

Warm-Up

Barbell Drills 

 

Strength

A.) Clean & Jerk Drills 

 

B.) 10:00min Clock 

Build to a “Heavy” Full Clean & Split Jerk 

 

WOD

“California Love” 

For Time – 14min Cap 

30 Squat Clean & Jerk 

*Athlete must perform 5 burpees after every 5 Clean & Jerk. The workout ends with 5 burpees after the 30th rep 

 

Rx: 155/105

Scale: 135/95

Masters: 115/75

 

Cool Down

1.) 5min Row – Moderate 

2.) 2min Pike + 2min Cobra 

3.) Roll T-Spine and Lats 

 

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

 

Tuesday 

TEAM WOD TUESDAY!

Last Weeks Champions

“Kinda Fit, Kinda Love Tacos” 

 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart

10 Band Row 

10 Band Good Morning 

+

10cal AB

20cal Row 

10cal Erg 

 

Warm-Up

Dynamic 

 

Session

With A Running Clock – Team Of 2 

00:00 to 10:00

3RM Bench Press 

10:00 – 20:00

Max Calories On Assault Bike/Row 

20:00 – 30:00

3RM Back Squat 

30:00 – 40:00

Max Calories On Assault Bike/Row 

 

Cool Down

5min Foam Rolling + 5min Stretching 

 

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

 

Wednesday 

Pre Warm-Up

3 Rounds 

10 Lunges

10 Jump Squat 

10cal AB

+

3 Rounds 

20sec Jump Row 

20sec Jumping Jacks 

 

Warm-Up

GAME!!! 

 

Strength

A.) Break Down Each Movement 

 

WOD

OT5min x6

250/200m Row 

20 Box Jump @ 30/24

15 Dumbbell Push Press @ 35/20 

5 Strict Pull-Ups 

 

Cool Down

1.) 4min Ski Erg

2.) 3 Rounds 

10 Pass Through 

30sec Roll T-Spine 

 

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

 

Thursday 

Pre Warm-Up

3 Rounds 

10m Butt Kicks 

10m High Knee

+

3 Rounds 

10 KBS

10 Inchworms, No Push-Up 

 

Warm-Up

Agility 

 

Session #1 

OTMx21

Min 1: 1-3 Rope Climbs 

Min 2: 7 TTB + 100m Sprint 

Min 3: 10Alt DB Snatch 

 

Session #2 

MOBILITY! 

 

Cool Down

MOBILITY! 

 

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

 

Friday 

Pre Warm-Up

3 Rounds 

10 Cuff Isolation 

10 HRPU

10 KBS

+

30cal Row 

 

Warm-Up

Shoulder Prep 

OHS Prep 

 

Strength

A.) Snatch Work 

OHS Prep 

Hang Snatch 

Floor Snatch Drill 

 

WOD

4 Rounds For Time: 25min Cap 

800m Run 

4 Squat Snatch @ 185/135

6 Ring Muscle-Up 

 

Cool Down

1.) 5min Row – Moderate 

2.) 3 Rounds 

10 Pass-Through 

30sec Roll T-Spine 

3.) 2min Pike 

 

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

 

Saturday 

Pre Warm-Up

3 Rounds 

10 Lunges

5cal HARD AB

5 Burpees 

+

3 Rounds 

10 Pass-Through 

10cal Row HARD 

 

Warm-Up

Dynamic 

 

Strength

A.) Guns & Guts! 

2-4-6-8-10-8-6-4-2

DB Double Biceps Curls 

V-Ups

 

WOD

4 Sets: 30min Cap 

20/15cal Assault Bike 

20 DB Front Rack Lunges @ 35/20

20/15cal Row 

20 Wall Ball @ 20/14

REST 2:00min 

 

Cool Down

1.) 5min Ski Erg 

2.) 2min Pike

3.) 3 Rounds 

10 Pass-Through 

10 Toe Touch 

2019-04-20T20:29:11+00:00April 20th, 2019|WOD, WOD Notes|