“Lean & Mean” 

Week 17 In Meso Cycle 

Week 4 Of 4 In Micro Cycle 4 Of 5 

 

Training Notes

1.) This week will be so much fun! We have really been ramping you up the last 2 weeks. With this being the last week of this micro cycle (small cycle) we will begin down a little intensity to prepare you for the next 4 weeks cycle, but not much. Our main goal will be to take basic skill and progress it under fatigue. For example, push-ups can seem “easy” until you’re tired but it push-ups are hard, handstand push-ups will never happen. We have to make the push-up amazing. 

2.) We will be taking a lot of the skills you’ve learned over the last few weeks are really hammering them. We will be taking something new like a pull-up, jump rope, or a barbell and then performing that moment a lot. This will really boost your confidence in the movement! 

3.) You can expect a lot of intensity in these sessions and a ton of great work! This will really be a blast! 

The Value Of Time To Your Health

 

Monday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart

10 Cuff Isolation 

5 Burpee No Push-Up

+

30 KBS 

 

Warm-Up

Shoulder Prep 

Pull-Ups Prep 

Jump Rope Drills 

 

Skill

A.) OTMx10 

Odd: 1-2 Strict MU 

Even: 45sec DU 

 

WOD

For Time – 25min Cap 

50 Walking Lunges 

50 Knees To Elbow 

100 Double Under 

5 Muscle-Up

40 Walking Lunges 

40 Knees To Elbow 

80 Double Under 

10 Muscle-Up 

30 Walking Lunges 

30 Knees To Elbow 

60 Double Under 

15 Muscle-Up 

 

Cool Down 

1.) 5min Row – Moderate 

2.) 2min Pike + 1min Cobra 

3.) Roll Problem Areas 

 

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

 

TEAM WOD TUESDAY!!! 

Last Weeks Champions 

“Funky N’ Chunky”

 

Tuesday 

Pre Warm-Up

3 Rounds 

10sec Handstand 

5 Push-Ups 

10 Pass Through 

+

3 Rounds 

5 Inchworms 

10 Sit-Ups 

10 KBS 

 

Warm-Up

Handstand Prep 

Handstand Push-Up Technique 

Skill 

 

A.) OTMx8

Odd: 45sec Handstand or 5 HSPU – Negative 

Even: 45sec Air Squat 

 

TEAMS OF 2! 

20min AMRAP – Leap Frog 

5 HSPU 

15 Wall Ball @ 20/14

15 Sit-Ups

6 Back Squat @ 225/135

 

Cool Down 

1.) 5min Assault Bike – Moderate 

2.) 5min Stretching Problem Areas 

 

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

 

Wednesday 

Pre Warm-Up

3 Rounds 

10cal Row 

10 Banded Good Morning 

5 Inchworms 

+

20 KBS 

 

Warm-Up

Clean & Jerk Drills 

 

Strength

A.) 15min Clock 

Find a 3RM Touch-N-Go Power Clean & Jerk 

 

WOD

For Time – 6min Cap

“GRACE” 

30 Clean & Jerk 

 

Rx: 135/95

Scale: 115/75

Masters: 95/65 

 

Cool Down 

1.) 3min Row HARD!! 

2.) 2min Pike + 30 Pass Through 

 

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

 

Thursday 

Pre Warm-Up

3 Rounds 

10m Butt Kicks 

10m High Knee 

10 Sit-Ups 

+

3 Rounds 

20sec Jump Rope

5 Burpees 

 

Warm-Up

Agility 

 

Session #1 

With A Running Clock 

00:00 – 12:00

1mile Run

*Remaining Time = Max Distance Meters On Row OR Bike 

 

12:00 – 17:00

REST

 

17:00 – 27:00

AMRAP

4 Strict Pull-Ups 

8 Hand Release Push-Ups 

12 Sit-Ups 

 

Session #2

MOBILITY! 

 

Cool Down 

MOBILITY! 

 

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

 

Friday 

Pre Warm-Up

3 Rounds 

10 Lunges 

10m Butt Kicks 

10m High Knee 

+

3 Rounds 

10cal Row 

5 Burpees 

 

Warm-Up

Deadlift Prep 

 

Session #1 

A.) OT90sec x10 

100m Run 

3 Heavy Deadlifts 

max Burpees Over Bar In Remaining Time 

 

Session #2

4 Sets 

10 DB Hammer Curls 

10 DB Curls 

10 DB Strict Press 

10 Deficit Push-Ups 

 

Cool Down 

1.) 4min Ski Erg 

2.) 3 Rounds 

10 Pass Through 

30sec Roll T-Spine 

3.) 2min Pike 

 

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

 

Saturday 

We, Will, Be At AMPED IN THE PARK!! 

8:00AM At The Woodstock Amphitheater! This is a FREE Workout For EVERYONE!! Bring your friends and let’s have a blast!! 

This will bea super fun but challenging workout that anyone can attend. We will lead you through all the instruction and scale everything down as needed. Let’s just have fun!