Strongside W.O.D. Program: June 24th To 29th 2019 

 

“Jacked & Tan” 

Week 4 Of 16 In Meso Cycle 

Week 4 Of 4 In Micro Cycle 1 Of 4 

 

Training Notes 

1.) Last week was fantastic and this week will be even better! This week, you are going to tackle a lot of skill. We will learn several elements of a handstand and this will progress you. We are also going to spend a good bit of time with unilateral (one side) moments. We will be identifying a lot of weakness, which is a good thing. 

2.) Everything from single arm press to single leg suitcase box steps ups will be included and much in-between! Plus we are having TEAM WOD TUESDAY!! 

3.) If I have to pick a theme to focus on this week, it would be LEARNING! :). You will get so much better in many things. Short and spicy WOD’s with learning gymnastics, that is a good time. Go you! 

 

**The Emotions Of Strongside**

 

Monday 

Pre Warm-Up

3 Rounds 

15 KBS

10cal Row 

5 Burpees 

+

3 Rounds 

10 Lunges 

10 Sit-Up

 

Warm-Up

Dynamic 

 

Skill

1.) Jump Rope 

2.) Dumbell Snatch 

 

Session #1 

For Time – 25min Can 

50/40cal Bike 

50 Double Under 

50 Box Jump @ 30/24

50 Double Under 

50 Alt. DB Snatch @ 50/35

50 Double Under 

50 Burpees 

50 Double Under 

 

Session #2

“Beach Body Abs” 

3 Rounds 

20sec Plank One Arm 

20sec Plank Other Arm 

20 Alt V-Ups 

 

Cool Down 

1.) 5min Row – HARD! 

2.) Foam Roll Hamstrings & Lats 

3.) 30 Pass Through 

 

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

 

TEAM WOD TUESDAY!! 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10m Butt Kicks 

10m High Knee 

5 Burpees 

+

3 Rounds 

10cal Row 

5 Inchworms 

10 Sit-Ups 

 

Warm-Up

Dynamic

 

Session #1 

Teams Of 2 

For Time – 30min Cap 

150cal Bike 

600m Farmer Carry @ 70/53

150cal Row 

*Swap as needed, one athlete works a time

 

Session #2 

More Abs! 🙂 

3 Sets 

45sec Heel Taps Over KB

45sec Bicycle Crunches 

 

Cool Down 

1.) 3min Pike Stretch 

2.) 1min Cobra 

3.) Stretch Problem Areas 

 

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

 

Wednesday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart

10 Band Row

10 Banded Good Morning 

+

3 Rounds 

10 Lunges

10 KBS 

10cal Row 

 

Warm-Up

Skills 

Bodyweight Movements 

Handstand Progression 

 

Skill 

OTMx10 

Min 1: Handstand Walk Or Hold Practice 

Min 2: 100m Run 

 

WOD

6 Sets 

3min AMRAP 

5 Handstand Push-Up

10 Wall Ball @ 30/20

50m Sprint 

*1min Rest 

 

Cool Down 

1.) 3min Ski Erg 

2.) 2min Split Practice On Each Leg 

3.) Roll Quads and T-Spine 

 

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

 

Thursday 

Pre Warm-Up

3 Rounds With Sling Shot 

5 Lateral Steps 

5 High Knees 

5 Squats 

+

30cal Assault Bike 

 

Warm-Up

Front Squat Prep 

 

Strength

A.) Front Squat 

5×3 – No %, feel it! 

 

Session #1 

For Time – 15min Cap 

9-7-5-15-12-9

Front Squat @ 155/105

Burpees Over The Bar 

 

Session #2 

MOBILTIY! 

 

Cool Down 

MOBILITY 

 

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

 

Friday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart

10 Band Row 

10 Cuff Isolation 

+

3 Rounds 

10 KBS

10 Lunges

10 Sit-Ups 

 

Warm-Up

Snatch Drills 

 

Strength

A.) OT2min x9

1 Full Snatch + 2 Overhead Squats 

 

WOD

12min AMRAP 

6 Squat Snatch @ 115/75

12 Toes To Bar 

18/14cal Row 

 

Cool Down 

1.) 3min Pike Stretch 

2.) Roll Lats & T-Spine 

3.) 30 Pas Through 

 

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

 

Saturday 

Pre Warm-Up

3 Rounds 

10 Lunges 

10cal Assault Bike 

+

30cal Row HARD! 

20 Lunges 

 

Warm-Up

Dynamic 

Bodyweight Movements 

 

Skill

Dumbbell Hang Power Clean 

Suitcase Box Step UP 

 

WOD

For Time – 25min Cap 

50 Burpees 

Then…

5 Rounds 

12 DB Hang Power Clean @ 50/35 

12 DB Suitcase Box Step Up @ 24/20

Then…

50 Burpees 

*5min Cap on both sets of burpees 

 

Cool Down 

1.) 5min Row – Moderate 

2.) Spend 5min on problem areas 

2019-06-23T20:29:31+00:00June 23rd, 2019|WOD, WOD Notes|