Strongside W.O.D. Program: July 1st To 6th 2019 

 

“Jacked & Tan” 

Week 5 Of 16 In Meso Cycle 

Week 1 Of 4 In Micro Cycle 2 Of 4 

 

Training Notes

1.) WOW! This is going to be such a fun week! We have the 4th Of July WOD (posted below), 2 RECORD BOARD WOD’s and we are leaning/progressing 2 skills! Yeah, buddy! 

2.) This week, you will have so much exposure to so many things and you will get better at a lot, from jump top to rig work, to Ring Muscle-Up practice on Monday. We will be dialing in and progressing these movements so you get to the next level in what your goals are! 

3.) Starting next week, we will be introducing a new cycle of back squats and other strength work. You have been doing great with all of your complex work, so the progression into absolute strength work will go great! 

4.) This will truly be a great week of training and you’re going to see a lot of success, be ready! Get ready to learn and progress something every day. 

 

**Learn The Turkis Get-Up and use this in your warm-ups and strength! Whether you’re a beginner or veteran, you can use this to get a lot stronger in the hips, shoulders, and midline!**

 

 

Monday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart

10 Cuff Isolation 

5 Inchworms 

+

30 KBS

20cal Row 

 

Warm-Up

Ring MU Transition Skill 

False Grip Ring Row 

 

Strength/Skill

A.) OTMx10 

Min 1: 2 MU 

Min 2: 3 Jerk (from ground) 

 

WOD

3 Rounds For Time – 17min Cap 

25 Jerk @ 115/75

5 Ring Muscle-Up

25/20cal Assault Bike 

 

Cool Down 

1.) 3min Row – HARD

2.) Roll Lats & T-Spine 

3.) 30 Pass Through 

 

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

 

Tuesday 

Pre Warm-Up

3 Rounds 

10cal Ski Erg 

12 Lunges 

+

3 Rounds 

10 KBS

5 Burpees 

 

Warm-Up

Jump Rope Drills 

 

Strength

A.) 5 Sets 

8-10 KB Press 

8-10 Standing DB Tricep Extension 

 

WOD

For Time – 20min Cap 

50-40-30-20-10

Double Under 

Sit-Ups

*Run 400m After Each Set

*GHDSU Is An Option 

 

Cool Down 

1.) 3 Rounds 

10 Pass Through 

60sec Roll Quads 

 

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

 

Wednesday 

Pre Warm-Up

3 Rounds 

10cal Row

10 Squats W/ Barbell 

+

3 Rounds 

5 Inchworms 

10 lunges

10 Sit-Ups 

 

Warm-Up

Clean Drills 

 

Strength

A.) OT90sec x8

2 TnG Squat Clean 

 

WOD

FRAN – – Record Board! 

For Time – 14min Cap 

21-15-9

thrusters @ 95/65

Pull-Ups 

 

Cool Down 

1.) 3min Row + 2min Ski Erg

2.) 2min Pike Stretch 

3.) Roll Lats & T-Spine 

 

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

 

Thursday 

Pre Warm-Up

3 Rounds 

10cal Row 

10 Burpees 

+

3 Rounds 

10cal AB

16 Lunges 

10 Sit-Ups 

 

Warm-Up

Dynamic 

 

HAPPY JULY 4th!! 

**Teams Of 2**

***There are PLENTY Of Ways To Scale – Any mix of teams***

****2 Hero WOD’s – Back To Back – Tackle As A Team****

1 Class At 9:00AM

 

For Time – No Cap 

“LOREDO”

6 Rounds 

24 Air Squat 

24 Push-Up

24 Walking Lunges 

400m Run 

Then….

“WHITTEN”

5 Rounds 

22 Kettle Bell Swings @ 54/36

22 Box Jump 

400m Run 

22 Burpees 

22 Wall Ball @ 20/14 

 

Notes/Scaling

1.) Rx = Run 400m together as a team. Scale = 1 partner runs 200m and then the other partner runs 200m 

2.) All teams = split work at any time but only 1 athlete works at a time 

3.) Scale weights as needed 

 

Cool Down 

1.) 5min hard cardio – you pick

2.) Spend 10min stretching/rolling problem areas 

 

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

 

Friday

Pre Warm-Up

3 Rounds 

10m Butt Kicks 

10m High Knee

10cal Row 

+

30/25cal AB 

 

Warm-Up

Learn Sump Deadlift 

 

Strength

A.) Sumo Deadlift 

5×5

*Tempo = 3-1-1

 

WOD

Open 11.2 – Record Board! 

15min AMRAP

9 Deadlift @ 155/105

12 Hand Release Push-Up

15 Box Jump 

 

Cool Down 

1.) 1,000m Row – Moderate 

2.) 2min Pike + Roll Hamstrings 

3.) 2min Split Practice On Each Leg 

 

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

 

Saturday 

Pre Warm-Up

3 Rounds 

10 Sit-Ups

10m High Knee

+

3 Rounds 

10cal Row 

5 Burpees 

10 KBS 

 

Warm-Up

Dynamic 

 

Skill

A.) Toes To Bar Progression 

B.) Wall Ball Progression 

 

WOD

The Triple 7’s 

WithA Running Clock 

7min AMRAP 

800m Run 

Max Reps Wall Balls @ 20/14

 

1min Rest 

 

7min AMRAP 

800m Run 

Max Reps toes To Bar 

 

1min Rest 

 

7min AMRAP 

100m Run 

7 Wall Balls 

7 Toes To Bar 

 

Cool Down 

1.) 5min Row – Moderate 

2.) 2min Pike + 1min Cobra 

3.) 3 Rounds 

10 Hip Swings On Each Leg 

30sec Roll T-Spine 

2019-06-30T16:41:10+00:00June 30th, 2019|WOD, WOD Notes|