Strongside W.O.D. Program: July 29th To August 3rd 2019 

 

“Jacked And Tan” 

Week 9 Of 16 Meso Cycle 

Week 1 Of 4 In Micro Cycle 3 Of 4 

 

Training Notes 

1.) Welcome to week 1 of a new Micro Cycle! This week has a lot of movement expression in it. We are learning a few new things but we are mostly digging deep into movements and pushing your capacity. 

2.) We will focus on 1 new barbell movement but we will also be hammering a lot of progression on the rig from abdominal work to consecutive movements. This will be a great week to make your score stronger! 

3.) Some days it will look like there is not a lot going on, it may say “movement prep” but I can assure you, there is a lot of learning going on an we are going to break down each piece of the movement for you. 

4.) Overall, get ready to give it your all this week, we are going to have a blast! 

 

 

Monday 

Pre Warm-Up

3 Rounds With Sling Shot 

5 Lateral Steps 

5 High Knee 

5 Squats

+

3 Rounds 

10cal Row 

12 Air Squat 

 

Warm-Up

Back Squat Prep 

 

Strength

A.) Back Squat 

5×3 @ 70-80% 

*Tempo = 2-0-1

 

B.) Overhead Squat Prep 

 

WOD

9min AMRAP 

9 Overhead Squat @ 95/65

9 Burpees Over The Bar

 

Cool Down 

1.) 25cal On Assault Bike 

2.) Roll Quads & Hamstrings 

 

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

 

Tuesday

Pre Warm-Up

3 Rounds 

10m Butt Kicks 

10m High Knee

5cal Assault Bike 

+

30cal Row 

 

Warm-Up

Running Prep 

Agility 

 

TEAM WOD TUESDAY! 

Session #1 

12min AMRAP 

200m Relay Run 

*90sec Rest 

12min AMRAP 

6 Push-Ups

8 Kettlebell Swings @ 53/35

16 Double Under 

*Leapfrog 

 

Session #2 

2min AB Blaster!

 

Cool Down 

1.) 5min Row – Moderate 

2.) Roll Lats & T-Spine 

3.) 3min Banded Shoulder Stretch 

 

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

 

Wednesday

Pre Warm-Up

3 Rounds

10 Band Pull Apart

10 Band Row 

10 Banded Good Morning 

+

3 Rounds 

10 Cuff Isolation 

10 Sit-Up 

10 Leg Raises 

 

Warm-Up

Learn Sumo Deadlift High Pull 

 

Session #1 

3 Rounds For Time – 21min Cap 

20 Sump Deadlift High Pull @ 115/75

20 Push Press 

800m Run 

 

Session #2 

“Beach Body Abs” 

3 Sets 

10 Barbell Roll Out 

25sec Hollow Hold 

25sec Plank Hold

 

Cool Down 

1.) 5min Row 

2.) 2min Cobra Stretch 

3.) 3min Hip Stretches 

 

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

 

Thursday

Pre Warm-Up

3 Rounds 

5 Inchworms 

5 Sit-Ups 

10 Lunges 

+

3 Rounds 

10 Kettlebell Swings 

5 Burpees 

 

Warm-Up

Movement Prep

 

Session #1 

OTMx8

Odd: 3-5 Tall Box Jump 

Even: Max L-Hang Or Knee Tuck On Rig 

 

Session #2 

3 Sets For Max Reps 

1min Cal Row 

1min Ring Dips Or Bench Dips 

1min Box Jump @ 24/20

1min Toes To Bar 

1min Rest

 

Cool Down 

MOBILITY WORK

 

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

 

Friday

Pre Warm-Up

3 Rounds 

10 Band Pull-Apart

10 Kettlebell Swings 

5 Burpee No Push-Up

+

3 Rounds 

10cal Assault Bike 

12cal Row 

 

Warm-Up

Power Clean Drills

Jerk Drills 

 

Skill

A.) Clean & Jerk Prep Work 

 

WOD

OT30sec x40 (20min Total) 

1 Power Clean And Jerk @ 225/155 – Scale @ 155/105

 

Cool Down 

1.) 3min Row – HARD
2.) 3 Rounds 

10 Pass-Through 

30sec Roll T-Spine 

 

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

 

Saturday

Pre Warm-Up

2 Rounds 

20cal Assault Bike 

10 Inchworms 

+

3 Rounds 

10 Lunges 

10 Air Squat 

15 Kettlebell Swings 

 

Warm-Up

Movement Prep

 

Session

OTMx24

Min 1: 15/12cal Assault Bike 

Min 2: Gymnastics Choice Below*

Min 3: 30sec Double Kettlebell Front Rack Hold 

 

*Gymnastics Options 

5-10 Ring Row 

5-10 Strict Pull-Ups 

5-15 Kipping Pull-Ups 

1-2 Legless Rope Climbs 

2-3 Rope Climbs

 

Cool Down 

1.) 3min Ski Erg + 3min Row 

2.) Spend 5min On Banded Shoulder Stretch 

2019-07-28T14:07:23+00:00July 28th, 2019|WOD, WOD Notes|