Strongside W.O.D. Program: July 8th To 14th 2019 

 

“Jacked & Tan” 

Week 6 Of 16 In Meso Cycle 

Week 2 Of 4 In Micro Cycle 2 Of 4 

 

Training Notes

1.) This week starts WEEK 1 of an 8 week Back Squat cycle! Even if you have never done a max back squat or even if you’re brand new, new worries! This is a great time to learn how to back squat, you’ll progress your weight, and you will learn how to control it. I could not think of a better time to start squatting! 

2.) The squat is critical in the functionality and health of your joints and legs. This will be great! 

3.) Not only will you be starting a squat cycle, but we will also be learning a lot with several other movements. For example, we will be going over Handstand Push-Up. It’s not just about the handstand push-up, it’s about everything that goes with it and the ability to learn a very good push-up. We will be addressing all aspects of the shoulders and how to press with them. Whether that is a push-up, a push-up on your knees, or a handstand push-up! 

4.) We will also have a testing WOD, “HELEN” + a few chances to max out on intensity such as burpees (everyone’s favorite). Let’s get ready to have a great week! 

 

**The Importance Of Carbohydrates**

 

Monday 

Pre Warm-Up

3 Rounds With Sling Shot 

5 Lateral Steps 

5 High Knee

5 Squats

+

3 Rounds 

10 KBS

10 Lunges

15 Sit-Ups 

 

Warm-Up

Back Squat Prep 

 

Strength

A.) Back Squat 

5×5 @ 60-70% of 1RM

*Tempo = 3-0-1

 

WOD

4 Rounds For Time – 17min Cap 

200m Run 

20/15cal Assault Bike 

12 Strict Pull-Ups 

 

Cool Down 

1.) 5min Ski Erg

2.) Roll Lats & T-Spine

3.) 30 Pass-Through 

 

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

 

Tuesday

Pre Warm-Up

3 Rounds 

10m Butt Kick

10m High Knee

5cal Row

+

3 Rounds 

5 Burpees 

10 KBS 

 

Warm-Up

Dynamic 

Deadlift Prep 

 

Strength

A.) Jam Session With Your Buddies! 

OTMx12 

Odd: 3 TnG Deadlift 

Even: 6 Seated DB Arnold Press 

 

WOD

Death By Burpees 

OTM Until Failure (20min Cap)

Min 1 – 1 Burpee

Min 2 – 2 Burpees

Min 3 – 3 Burpees 

Min 4 – 4 Burpees 

Etc….

 

Cool Down

1.) 5min Row – Moderate 

2.) 2min Pike + Roll hamstrings and glutes 

 

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

 

Wednesday

Pre Warm-Up

3 Rounds 

10 Band Pull Apart 

10 Band Row 

5 Inchworms 

+

3 Rounds 

10 Lunges 

10 Sit-Ups 

 

Warm-Up

Shoulder Prep 

 

Strength

A.) Handstand Push-Up Prep 

Drills 

Scale 

Development 

 

Session #1 

With A Running Clock – 17min Cap For All

7min Cap:

1,000m Row 

Max Reps Handstand Push-Up In Remaining Time 

 

Immediately Into…

 

For Time

35 Dumbbell Burpee Makers @ 35/25 

 

Session #2 

“Suns Out, Guns Out!” 

3 Sets 

7 DB Hammer Curls 

7 DB Double Curls 

7 DB Half Curls 

 

Cool Down

1.) 3min Row + 3min Ski Erg

2.) 3 Rounds 

10 Pass Through 

30sec Roll T-Spine 

 

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

 

Thursday

Pre Warm-Up

3 Rounds

10m High Knee

10m Butt Kicks 

5 Burpees 

+

5min Bike 

 

Warm-Up

Agility 

Jump Rope Drills 

 

Session #1 

3 Rounds For Quality 

2:30 AMRAP: 

20 Double Under + 6 DB Deadlifts 

30sec Rest 

2:30 AMRAP:

Bike/Row @ a moderate pace 

30sec Rest 

2:30 AMRAP 

12 Sit-Ups + 6 DB Hang Power Clean 

90sec Rest 

 

Session #2

MOBILITY 

 

Cool Down

MOBILITY 

 

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

 

Friday

Pre Warm-Up

3 Rounds 

10 Cuff Isolation

5cal AB

10 Sit-Ups

+

30 Air Squat 

 

Warm-Up

Snatch Drills 

 

Strength

A.) OT90sec x10

2 Squat Snatch 

*Does not have to by TnG

 

WOD

Double AMRAP 

4min AMRAP

7 Hang Squat Snatch @ 95/65

5 Box Jump @ 24/20

*2min REST

*Repeat 

 

Cool Down

1.) 5min Row 

2.) 2min Pike + 1min Cobra 

3.) Roll hamstring, lats, and T-Spine 

 

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

 

Saturday

Pre Warm-Up

3 Rounds 

10cal Row 

10 Lunges

10 Sit-Ups 

 

Warm-Up

Dynamic 

Prep Kettlebell 

 

Session #1 

“HELEN” 

For Time – 15min Cap 

400m Run 

21 Kettlebell Swings @ 53/35

12 Pull-Ups 

 

Session #2 

Beach Body Abs! 

5 Sets 

20sec Russian Twist W/ Plate 

40sec Knee Tucks 

 

Cool Down 

1.) 5min Bike – Moderate

2.) 2min split practice on each leg 

3.) Roll quads and hamstrings 

2019-07-07T18:37:25+00:00July 7th, 2019|WOD, WOD Notes|