Strongside W.O.D. Program: June 3rd to June 8th 2019 

 

“Jacked & Tan” 

Week 1 Of 16 In Meso Cycle 

Week 1 Of 4 In Micro Cycle 1 Of 4

 

Training Notes 

1.) Happy week 1 of a new training cycle! We will be getting you all set! When you come in on Monday, we will have training journals for you, athlete packets, new cycle information, and GOAL SETTING! We will be erasing the GOAL WALL and adding new goals for this cycle! This cycle will run from June 3rd to Sept 23rd which is also where we will be moving into Strongside 3.0! Wooo Hoooo!! So many great things for you! Let’s get you rocking! 🙂 

2.) This week does have some new elements such as tempo back squat, 2 days of DB’s, a 3RM bench press and so much more! This week is going to be a build up from what we have done in previous weeks. You will see the Push-Jerk we spent a lot of time on, on Friday be used and many other elements like that. Essentially, everything we have been teaching and learning is starting to be applied in full force. Enjoy! 

Be Your Best Self! 

“The Best Supplements For Recovery” 

 

Monday 

Pre Warm-Up

3 Rounds 

10cal AB 

20cal Row 

+

3 Rounds 

20 Lunges

20sec Jump Rope 

 

Warm-Up

We will be going over new GOAL SHEETS, athlete packets and more!! 🙂 

 

WOD

For Time – 25min Cap 

180 Double Under 

60 Kettle Bell Swings @ 54/36

40 Box Jump @ 24/20

20 Muscle-Up

40 Box Jump 

60 Kettle Bell Swings 

180 Double Under 

 

Cool Down 

1.) 5min Row – Moderate 

2.) 2min Split On Each Leg 

3.) Roll T-Spine, Quads, and Hamstrings 

 

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

 

Tuesday 

No TEAM WOD TUESDAY This Week, But We Will Bring It Back Next Week! 

 

Pre Warm-Up

3 Rounds With Sling Shot 

5 Lateral Steps 

5 High Knee 

5 Squats 

+

3 Rounds 

10cal AB 

20 Lunges 

5 Push-Ups 

 

Warm-Up

Power Clean Drills 

&

Technique Work 

 

Strength

A.) OTMx12 

1 Power Clean + 1 Hang Power Clean + 1 Front Squat 

*Goal = Build up and hold the same weight the last 5 sets 

 

WOD

12min AMRAP 

2-3-6-8-10-12-14-Etc…

Power Clean @ 135/105

Wall Ball @ 30/20

 

Cool Down 

1.) 2min HARD Row + 3min HARD Ski Erg

2.) 3 Rounds 

10 Pass Through 

30sec Roll T-Spine 

 

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

 

Wednesday

Pre Warm-Up

3 Rounds 

10cal AB

20 Lunges

20sec Flutter Kick 

+

3 Rounds With Sling Shot

5 Lateral Steps 

5 High Knee

5 Reverse Steps 

5 Squats 

 

Warm-Up
Squat Prep 

 

Strength

A.) Back Squat 

5×5 – Tempo = 3-0-1

*Goal = 65-75% of 1RM 

 

WOD

OT2min x11

7 Back Squat @ 155/105

7 Burpees Over Bar 

7 Push Jerk 

 

Cool Down 

1.) 4min Moderate Assault Bike 

2.) Roll & Stretch Quads 

 

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

 

Thursday

Pre Warm-Up

3 Rounds 

5 Inchworms 

10 Sit-Ups 

20sec Jump Rope

+

3 Rounds 

10 Air Squat 

5 Burpees 

 

Warm-Up/Skill

Handstand Prep 

 

Session #1

A.) 3/4 Sets 

5-10 Strict Pull-Ups 

1min Handstand 

 

Session #2

4 Rounds – 16min Cap 

300m Row/30/22cal Assault Bike 

18 Alternating DB Snatch 

50ft DB Overhead Lunge 

 

Session #3

3 Sets 

30sec Plank 

10 V-Up 

30sec Plank 

10 V-Up

30sec Plank 

*30sec Rest

 

Cool Down 

MOBILITY! 

 

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

 

Friday 

Pre Warm-Up

3 Rounds 

10 Lunges

20sec Flutter Kick 

20sec Jump Rope 

+

3 Rounds 

10 Sit-Ups 

10cal Row 

 

Warm-Up

Dynamic Shoulder Prep 

Bench Press Technique & Spotting 

 

Strength

A.) Bench Press – Record Board*

12min To Find A 3RM

 

WOD

For Time – 23min Cap 

50-40-30-20-10

Double Under 

Toes To Bar 

*400m Run After Each Set 

 

Cool Down

1.) 5min Cardio – You choose! 

2.) 1min Cobra Stretch 

3.) 2min Child Pose Stretch 

 

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

 

Saturday 

Pre Warm-Up

3 Rounds 

10cal Row 

5 Burpees

10 KBS 

+

3min Moderate Bike 

 

Warm-Up

Dynamic 

 

Session #1

A.) Prep Each Movement – Skills/Drills 

 

WOD

5 Rounds – All 1min AMRAP

KBS @ 54/36

Box Jump @ 24/20

DB Power Clean @ 50/35

Calories On Bike 

REST

 

Cool Down 

1.) 5min Ski Erg 

2.) Spend 10min Stretching Problem Areas 

2019-06-01T20:44:06+00:00June 1st, 2019|WOD, WOD Notes|