Strongside W.O.D. Program: August 5th To August 10th 2019 

 

“Jacked & Tan” 

Week 10 Of 16 In Meso Cycle 

Week 2 Of 4 In Micro Cycle 3 Of 4 

 

Training Notes

1.) This week will be out of control! In a good way of course :). We are gong to learn so much and progress a ton on what you have already learned! 

2.) This will be focused on what you can do: It’s time to dominate the power clean, the rope climb, the complex work, and everything we have done over the last few weeks, now is your time! 🙂 

3.) We are going to be very focused on expressions – that does not mean we will not teach you anything, but it does mean that we are going to “hammer” what you already know so you can build a base, Weather that is ring row, or rope climb, or heavy barbell, we are going to crush it! The goal is to be your best self and do the best you can with what you have! Let’s all commit o being the best YOU!! 🙂 – – Happy August and week 10 Of This cycle! 

 

**Assault Bike Techique**

 

 

Monday 

Pre Warm-Up

3 Rounds With Sling Shot 

5 Lateral Steps 

5 High Knee

5 Squats

+

3 Rounds 

10 Lunges

10 Squats 

5cal On AB 

 

Warm-Up

Squat Prep 

 

Strength

A.) Back Squat 

5-5-3-3-1-1

*2-ish min rest between sets 

*Build during sets 

 

WOD

3 RFT – 10min Cap 

30 Single Arm Front Squat @ 50/35 

30 Up-Down  

 

Cool Down 

1.) 5min HARD Row 

2.) 2min Pike Stretch 

3.) Roll Hamstrings & Quads 

 

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

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 Band Pull-Apart

10 Band Row 

5 Burpees

+

30/20cal AB 

 

Warm-Up

Game! 

Session #1 – Individual 

 

A.) Power Clean + Box Jump 

OTMx10

1 PC + 3 Box Jump 

 

 

TEAM WOD TUESDAY! 

Session #2 

For Time – 22min Cap 

“Double Jackie” Split Any Way! 

2,000m Row 

100 Thrusters @ 45/35

60 Pull-Ups 

 

Cool Down

1.) Row: 2min Hard + 2min Easy

2.) 3 Rounds 

10 Pass Through 

30sec Roll T-Spine 

 

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

 

Wednesday

Pre Warm-Up

3 Rounds 

10m Butt Kicks 

10m High Knee

20sec Jump Rope

+

3 Rounds 

10cal Row 

5 Burpee 

10 Lunges 

 

Warm-Up

Agility Ladder 

 

Session #1 

15min AMRAP 

20/15cal Bike 

15 Hand Release Push-Up

2 Rope Climb 

 

Session #2 

10min Practice 

Handstand Walking 

*Do not worry!! – – Plenty of scaling options :). We will just learn something 

 

Cool Down

1.) 3min Ski Erg + 3min Row 

2.) 2min Pike Stretch + 3min Roll Hamstrings 

3.) Spend 5min stretching problem areas 

 

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

 

Thursday

Pre Warm-Up

3 Rounds 

20sec Jump Rope

20sec HARD Bike Ride 

+

30cal Row 

 

Warm-Up

Dynamic 

+

Movement Prep 

 

Session #1 

OT9min x3

1,500m Row 25 GTOH W/ Plate @ 45/35 

Max Double Under With Remaining Time

 

Session #2 

“Suns Out Guns Out” 

3 Sets 

15 DB Floor Press 

45sec Isometric Hold With Plate 

 

Cool Down

MOBILTY! 

 

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

 

Friday

Pre Warm-Up

3 Rounds 

10 KBS

10 Banded Pull Apart 

30 Cuff Isolation 

+

3 Rounds 

10cal Row 

5 Burpees 

 

Warm-Up

Hang Squat Clean To Thruster Prep 

 

Strength

A.) 10min Clock 

Build to A Heavy 3rep Hang Squat Clean To Thruster 

 

WOD

For Time – 24min Cap 

400m Run Between Each Set: 

2-4-8-12-8-4-2

Hang Squat Clean To Thruster 

 

Rx: 115/75

Scale: 75/55

 

Cool Down

1.) 3min HARD Row + 2min Ski Erg 

2.) 2min Pike Stretch + Roll Hamstring & Quads 

 

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

 

Saturday 

Pre Warm-Up

3 Rounds 

10m Butt Kicks 

10 KBS

5 Inchworms 

+

3 Rounds 

200m Row 

10 Lunges 

10 Sit-Ups 

 

Warm-Up

Movement Prep 

 

Strength

A.) 4 Sets 

5 Dumbbell Push Press – Tempo: 3-0-1

5 Barbell Deadlift – Tempo: 3-0-1

 

WOD

For Time – 20min Cap 

40-30-20

Deadlift @ 185/125

Dumbbell Push Press @ 50/35

Box Jump @ 24/20 

 

Cool Down

1.) 5min Of Cardio – You Pick 

2.) Roll Lats & T-Spine 

3.) 2min Pike + 2min Hip Stretch 

2019-08-04T03:24:08+00:00August 4th, 2019|WOD, WOD Notes|