Strongside W.O.D. Program: April 29th to May 4th 2019 

 

“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!

2019-04-29T01:28:39+00:00April 28th, 2019|WOD, WOD Notes|