Strongside W.O.D. Program: April 8th – 13th 2019 

 

“Lean & Mean” 

Week 14 In Meso Cycle 

Week 1 Of 4 In Micro Cycle 4 Of 5 

 

Training Notes

1.) We are now in Week 1 of a new Micro Cycle. You guys really closed out the last Micro Cycle HARD with PR’s in both lifting and conditioning, that is amazing! You should be very proud! 

2.) As we enter this new Micro Cycle, you will see a lot of skill progression. We are going to focus heavily on skill work, core work, and movement progression. You will notice a big break down in every day’s training to allow you to learn new technique and skill to do things. 

3.) As we are in our “Lean & Mean” cycle we are very focused on conditioning, you will notice that several sessions will go down to short repetitions and repeatable rounds. This is so we can focus on conditioning not only the heart rate but the muscles as well so you can push harder for longer and achieve the performance/goals you want! These sessions are critical and fun! It’s hard while you’re doing it (duh LOL) but it’s made for great benefit! 

4.) Let’s get ready to break down some movements and rock the house with all your amazing progress! 

 

**Video of The Week**

How To Lower Cholesterol

 

Monday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart

10 Band Row 

10 Cuff Isolation 

+

3 Rounds 

10 KBS

8cal Assault Bike 

 

Warm-Up

Snatch Drills 

Prep Work 

 

Strength

A.) Snatch Work:

Hang Snatch Pull/Row 

Hang Muscle Snatch 

Hang Power Snatch 

Power Snatch 

 

B.) 12:00min Clock 

To Find A 5RM TnG Power Snatch 

 

WOD

12min AMRAP 

30 Double Under (60 Single Under) 

10 Power Snatch 

Rx: 95/65

Scale: 75/55

 

Cool Down 

1.) 4min Row – Moderate 

2.) 3 Rounds 

10 Pass-Through 

30sec Roll T-Spine 

 

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

 

TEAM WOD TUESDAY!! 

After Last Weeks Spring Break, It’s Time To Get On It!! 

 

Tuesday 

Pre Warm-Up

3 Rounds With Sling Shot 

5 Lateral Steps 

5 High Knee

5 Squats 

+

3 Rounds 

10 Lunges 

10 Jump Squat 

10 Sit-Ups 

 

Warm-Up

Dynamic Shoulders 

DB Row Technique 

 

Session #1 

OT90sec x6

4 Bench Press 

8 DB Bent Over Row 

 

Session #2

“Hang In There” 

OTMx20min 

7 Thrusters @ 95/65

7 Burpees 

*Partner Hangs From Rig 

 

Cool Down

1.) 3min Ski Erg

2.) Roll Lats & T-Spine 

3.) 2min Pike 

 

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

 

Wednesday 

Pre Warm-Up

3 Rounds 

10cal Row 

10cal Assault Bike 

+

3 Rounds 

5 Burpees 

10 Lunges 

5 Sit-Ups 

 

Warm-Up

GAME!! 

+

Movement/Dynamic 

 

Session 

6 Sets 

3min AMRAP 

4 Burpee Box Jump Over @ 24/20 

4 Chest To Bar Pull-Ups 

  • REST 1min – 

 

Core Work 

3 Sets 

15 V-Up 

30sec Side Plank: Left

30sec Side Plank: Right 

30 Russian Twist (w/ plate option) 

30sec Hollow Body Hold 

 

Cool Down 

1.) 2min Ski Erg + 2min Row 

2.) 2min Pike + 1min Cobra 

3.) Roll Problem Areas 

 

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

 

Thursday 

Pre Warm-Up

3 Rounds 

10 Should Taps

10 Cuff Isolation 

5 Push-Up

+

3 Rounds 

10cal Row 

5 Burpees 

 

Warm-Up

Dynamic Shoulders 

 

Skill

A.) Handstand Push-Up

Skills/Progression 

 

Session #1 

With A Running Clock 

1,000m Row/70/60cal Bike 

2min Rest 

7min AMRAP 

2 Front Squat @ 185/135 (Scale = 135/95) 

4 Handstand Push-Ups 

 

Session #2

MOBILITY! 

 

Cool Down 

MOBILITY! 

 

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

 

Friday 

Pre Warm-Up

3 Rounds 

10m Butt Kick 

10m High Knee 

+

3 Rounds 

10cal Row 

5 Burpees 

10 Leg Raises 

 

Warm-Up

Dynamic 

Deadlift Drills 

 

Strength

A.) 8min Clock 

Find A 5RM TnG Deadlift 

 

B.) Toes To Bar Progression 

Skills/Learning 

 

WOD

15min AMRAP

60 Kettle Bell Swing @ 53/35

50/40cal Assault Bike/Row 

40 Toes To Bar 

30 Power Clean @ 135/95 (Scale = 95/65)

20 Ring Muscle-Up

 

Cool Down 

1.) Spend 5min Rolling Problem Areas 

2.) Spend 5min Stretching Problem Areas 

 

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

 

Saturday 

Pre Warm-Up

3 Rounds 

10 Lunges 

5 Sit-Up

10cal Assault Bike

+

30cal Ski Erg 

 

Warm-Up

Dynamic 

Skills

 

A.) Movement Prep 

Shoulder To Overhead 

Thruster 

Med Ball Sit-Up 

Wall Walk

 

WOD

“TRIPP”

For Time – 28min Cap

37 Burpees 

2 Rounds 

10 Should To Overhead @ 135/95 (Scale = 95/65)

24 Med-Ball Sit-Up @ 20/14

80 Double Under 

37 Burpees 

2 Rounds 

3 Wall Walk 

15 Bar Muscle-Up

18 Thruster 

37 Burpees 

 

Cool Down 

1.) 5min Row – Moderate 

2.) 2min Pike + 1min Split Practice On Each Leg 

3.) Spend 5min Stretching Problem Areas 

2019-04-07T14:50:11+00:00April 7th, 2019|WOD, WOD Notes|