Strongside W.O.D. Program: June 17th – 22nd 2019 

 

“Jacked & Tan” 

Week 3 Of 16 In Meso Cycle 

Week 3 Of 4 In Micro Cycle 1 Of 4 

 

Training Notes

1.) This week is a very exciting week! We have an OPEN WOD on Monday, we are learning a new skill on Saturday and you will have a lot of opportunities! 

2.) You have been doing great in your linear strength, we have tested things like a 3RM Bench and Deadlift, but now it’s time to see some dynamic movements. We will be challenging things like a full clean in time formats that will really increase your work capacity! Friday is going to be really special, it is 100% engine! Each day, will be a challenge (in a good way). Whether you have been going Rx every day or whether the coaches have you working on a progression to dial in a moment, there will be a lot of progress this week! I’m excited for you! 

3.) Overall, you should walk away from this week feeling like you worked your “everything” muscle and learned a lot. I do not think this week will pass you by without you noticing all the variety and progression we have had. It’s going to be fun, so let’s get to rocking! 

 

**What Happens When It Gets Really Difficult?**

 

Monday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart

10 Band Row 

10 Cuff Isolation 

+

30 KBS 

 

Warm-Up

Snatch Drills 

Burpee Drills 

 

Session #1 

Open 19.4 

For Time – 12min Cap 

3 Rounds Of:

10 Snatch @ 95/65 

12 Bar Facing Burpees 

3 Rounds Of:

10 Bar Muscle-Up

12 Bar Facing Burpees 

 

Sessino #2 

Suns Out Guns Out! 

3 Rounds 

20 Empty Barbell Curls 

20 Empty Barbell Skull Crushers

 

Cool Down 

1.) 3min Ski Erg + 5min Row 

2.) 3min Pike + Roll Hamstrings and T-Spine 

 

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

 

Tuesday 

Pre Warm-Up

3 Rounds 

5 Inchworms 

10m High Knee 

15 KBS

+

30cal Assault Bike 

 

Warm-Up

Shoulder Prep 

Press Technique 

 

Strength

A.) Press 

5×5 – Tempo = 2-2-1

 

WOD

For Time – 25min Cap 

800m Run 

25 Push Press @ 135/95

800m Run 

20 Push Press @ 155/105

800m Run 

15 Push Press @ 185/125

 

Cool Down 

1.) 5min Ski Erg 

2.) 3 Rounds 

10 Pass Through 

30sec Roll T-Spine 

 

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

 

Wednesday 

Pre Warm-Up

3 Rounds With Sling Shot 

5 Lateral Steps 

5 High Knee 

5 Squats 

+

3 Rounds 

10cal AB 

10 Lunges 

 

Warm-Up

Clean Drills & Technique 

 

Strength

A.) OT90sec x6

1 Squat Clean + 2 Front Squat 

 

WOD

14min AMRAP 

2 Squat Clean @ 225/155

20 Double Under 

10 Toes To Bar

 

Cool Down 

1.) 5min Row – Moderate 

2.) 3min Pike 

3.) 3min Banded Glute/Back Stretches 

 

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

 

Thursday

Pre Warm-Up

3 Rounds 

100m Run 

10 Lunges

+

3 Rounds 

5 Inchworms 

10 KBS

10cal Assault Bike 

 

Warm-Up

Agility 

 

Session #1 

A.) TABATA
Kettle Bell Swings 

Box Jump 

Bottom To Bottom Air Squat 

Assault Bike 

DBL KB Front Rack Hold @ 70/54 

*1min Rest Between TABATA Sets* 

 

Session #2 

“The Rump Pump”

3 Sets 

20sec KB Split Squat – Left 

20sec KB Split Squat – Right 

20sec Romanian Deadlift

 

Cool Down 

1.) 3min Ski Erg – HARD! 

2.) 2min Split Practice On Each Leg 

3.) Roll Hamstrings And T-Spine 

 

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

 

Friday 

Pre Warm-Up

3 Rounds 

10m High Knee

10m Butt Kicks 

5 Burpees 

 

Warm-Up

GAME! 

 

Session #1

OTMx20

Min 1: 20/15cal Row 

Min 2: 15 burpees 

 

Session #2 

3 Sets 

30sec Pike On Rower 

30sec Russian Twist

 

Cool Down 

1.) 2min Ab Stretch 

2.) Roll Problem Areas 

 

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

 

Saturday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart

10 Band Row 

10cal Row 

+

3 Rounds 

10 Push-Up

15 KBS 

 

Warm-Up

Learn Turkish Get Up 

 

Strength

A.) 8min Clock 

Turkish Get Up 

 

WOD

4 Rounds For Time – 17min Cap 

20 Deadlift @ 115/75

20 Front Rack Lunge 

20 Sit-Up (GHD Optional)

 

Cool Down 

1.) 500m Row – HARD

2.) 3min Pike + 2min Cobra 

2019-06-15T19:47:26+00:00June 15th, 2019|WOD, WOD Notes|