Strongside W.O.D. Program: July 15th To 20th 2019 

 

“Jacked & Tan”

Week 7 Of 16 In Meso Cycle 

Week 3 Of 4 In Micro Cycle 2 Of 4 

 

Training Notes 

1.) This week is going to be rock solid! We are entering week 2 of 8 in this back squat cycle (Monday) and we are challenging a lot of capacity. Not only are we challenging a lot of capacity, we will be giving you a test in maximal strength. You will be given the opportunity to learn and progress the full clean, TnG cleans and Hang Power Clean. Not to mention the bench press – Boom! 🙂 

2.) Every single workout will push you to get the best out of you. We do not have very compels movements this week, everything is daily simple but the output is daily hight. This will be about giving it your all, challenging what you once thought possible and completely going after it! 

3.) There will be several situations where you feel stuck or “frozen” and that is ok – we will push through that together. That s normal and it is supposed to happen, we are pushing you to be your best self. The is more than likely a scenario where you’ll feel like you have reached your maximal potential and we will blow by it. That is what this week is all about. Let’s dominate this and show yourself what you can do! 

 

**The Deadlift – Keep It Close!**

 

Monday 

Pre Warm-Up

3 Rounds With Sign Shot 

5 Lateral Steps 

5 High Knee

5 Squats 

+

30cal Ski Erg

30 Lunges 

 

Warm-Up

Back Squat Prep

 

Strength

A.) Back Squat 

5×5  65-70% of 1RM

*Tempo = 3-0-1

*Add 5-10lb from previous week 

 

WOD

12min AMRAP

15 Wall Ball @ 20/14

25 Double Under 

 

Cool Down 

1.) 5min Moderate Bike 

2.) Roll Quads & Hamstrings

3.) 30 Pass Through 

 

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

 

Tuesday

Pre Warm-Up

3 Rounds 

10 Band Pull Apart

10 Band Row 

10 Cuff Isolation

+

3 Rounds 

10cal Row 

5 Hand Release Push-Up

10 Sit-Up

 

Warm-Up

Bench Press Prep

 

Strength

A.) In teams Of 2-3 

10-9-8-7-6-5-4-3-2-1

Bench Press

*Goal = Bodyweight 

*20min Cap 

 

WOD

For Time – 15min Cap 

20-30-40-30-20 

Thrusters W/ Empty Barbell 

10-20-30-20-10

Toes To Bar 

 

Cool Down 

1.) 5min Row – Moderate 

2.) 2min Pike 

3.) Roll Hamstrings & Quads 

 

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

 

Wednesday

Pre Warm-Up

3 Rounds 

10 Lunges

10m High Knee

10 Squats 

+

30cal Assault Bike 

 

Warm-Up

Clean Drills 

 

Strength

A.) OT90sec x10 

1 Full Clean 

*You may build throughout 

 

WOD

3 Rounds For Time 

200m Run 

10 Chest To Bar Pull-Ups 

21 Deadlift @ 225/155

 

Scale: 155/105

Masters: 135/95

 

Cool Down 

1.) 2min Ski Erg + 3min Row 

2.) 3min Pike 

3.) Roll Hamstrings + Quads + T-Spine 

 

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

 

Thursday

Pre Warm-Up

3 Rounds 

10 KBS

10 Lunges

5 Burpees 

+

3 Rounds 

10cal Row 

15cal AB 

 

Warm-Up

Dynamic 

Movement Prep 

 

Session #1 

TABATA

Box Jump 

Push-Up

Dumbbell Bent Over Row 

Wall Ball 

Hollow Flutter Kick 

*Rest 1min Between Sets Of TABATA 

 

Session #2

Suns Out Guns Out! 

3 Sets 

12 Barbell Burls 

10-15 Banded Tricep Extensions 

 

Session #3

MOBILTIY! 

 

Cool Down 

MOBILITY! 

 

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

 

Friday

Pre Warm-Up

3 Rounds 

10 Band Pull Apart

10 Cuff Isolation 

5 Inchworms 

+

3 Rounds 

10cal AB

10 Hand Release Push-Up

 

Warm-Up

Overhead Prep

 

Strength

A.) 8 Sets 

4 Press

+

4 Push Press 

 

WOD

For Time – 25min Cap 

1,000m Row 

800m Run 

50 KBS @ 53/35

40 Push Press @ 115/75

500m Row 

400m Run 

25 KBS 

20 Push Press 

 

Cool Down 

1.) 5min Ski Erg

2.) 2min Pike Stretch 

3.) Roll Problem Areas 

 

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

 

Saturday 

Pre Warm-Up

3 Rounds 

10m Butt Kicks 

10m high Knee 

15 Air Squat 

+

3 Rounds 

10cal AB 

20 Lunges 

10 Sit-Up 

 

Warm-Up

Learn TnG Squat Clean 

&

Hang Power Clean 

 

Strength

A.) Hang Power Clean 

OTMx10

4 Reps – TnG

 

WOD

18min AMRAP 

20/15cal AB 

2 Rope Climb 

20 Squat Clean @ 75/55

2 Rope Climb 

 

Cool Down 

1.) 5min Row – Moderate 

2.) Spend 10min Stretching Problem Areas 

2019-07-14T01:28:44+00:00July 14th, 2019|WOD, WOD Notes|