Strongside W.O.D. Program: May 20th to 26th 2019 

 

“Lean & Mean” 

Week 20 In Meso Cycle 

Week 4 Of 4 In Micro Cycle 5 Of 5 

 

Training Notes 

1.) We are closing it out! This is the FINAL week of this training cycle! Wooo Hooo!! This means that not only are we closing out the training cycle but we are getting ready for MURPH on Monday the 27th! We have a lot of capacity work this week to build your tolerance for MURPH, from Cindy to lots of conditioning. 

2.) We will be taking a lot of what you have learned over the last few weeks with barbell cycling and certain movements to express them more. This will be a great week to really challenge yourself and have a GREAT TIME! 🙂 

3.) Starting next week, as we go into a new cycle, you’ll see an introduction of a few new strength based movements to build even more strength in the simple movements. 

 

The Importance Of Carbohydrates!

 

Monday 

Pre Warm-Up

3 Rounds 

10 Lunges

10 Sit-Up

10cal AB 

+

3 Rounds 

10 KBS

20sec Flutter Kicks 

 

Warm-Up

Hang Clean Drills 

 

Strength 

A.) Heavy & Fast 

1 Hang Clean OT30sec x 10

 

Session #1 

5 Rounds For Time – 20min Cap 

500m Row / 35/30cal AB / 400m Run 

12 Hang Squat Clean @ 135/95

 

Session #2 

3 Sets 

15 V-Up

30sec Russian Twist 

 

Cool Down 

1.) 3min Ski Erg 

2.) 2min Cobra + Pike Stretch 

 

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

 

Tuesday 

TEAM WOD TUESDAY!! 

Teams Of 2 – Any Mix! 

 

Pre Warm-Up

3 Rounds 

10m Butt Kicks 

10m High Knee 

10cal Row 

+

3 Rounds 

20sec Jump Rope 

5 Burpees 

 

Warm-Up

Dynamic 

 

Session #1 

2 Rounds For Time – 25min Cap 

80 Russian KBS @ 70/54

40 Deadlift @ 245/175

80 Burpees Over Bar 

400m Run W/ Kettle Bell 

 

Session #2 

OTMx8

Min 1: Plank 

Min 2: Glute Bridge 

 

Cool Down 

1.) 7min Row – Moderate 

2.) 2min Pike 

3.) Roll Hamstrings & Glutes 

 

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

 

Wednesday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart 

10 Cuff Isolation 

10 Push-Ups

+

3 Rounds 

10cal AB 

20 Lunges 

 

Warm-Up

Dynamic Shoulders 

Shoulder Prep 

STOH Prep 

 

WOD

For Time: 30min Cap 

100 STOH 

*Every Time You Break, Do 10 Burpees 

Rx: 135/95

Scale: 95/65

 

Cool Down 

1.) 3min Ski Erg 

2.) 3 Rounds 

10 Pass Through 

30sec Roll T-Spine 

 

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

 

Thursday 

Pre Warm-Up

3 Rounds 

10m Butt Kicks 

10m High Knee 

10m Bear Crawl 

+

30cal Row 

 

Warm-Up

Agility 

 

Sessions #1 

A.) 15min AMRAP 

100 DU

50 Toes To Bar 

100 DU 

50 Box Step Over @ 50/35 

 

Session #2

3 Sets 

10 DB Row On Each Arm 

30sec DB 1/2 Hold 

10 DB Tricep Extension 

 

Cool Down 

MOBILITY! 

 

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

 

Friday

Pre Warm-Up

3 Rounds 

10cal Row

10m Butt Kicks 

20 Toe Touch

+

3 Rounds 

200m Run 

20 Lunges 

 

Warm-Up

Deadlift Prep 

Strength 

 

A.) Deadlift 

15min To Find A 3RM 

 

WOD

For Time – 15min Cap 

21-15-9

Cal Bike/Row 

15-12-9

Deadlift @ 275/185

12-9-6

Strict HSPU 

 

Cool Down 

1.) 4min Row – Moderate 

2.) 30 Pass Through 

3.) Roll Lats & T-Spine 

 

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

 

Saturday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart 

10 Band Row 

10 KBS

+

15 Inchworms 

 

Warm-Up

Dynamic Shoulders 

 

WOD

“Cindy” 

20min AMRAP

5 Pull-Ups 

10 Push-Ups 

15 Air Squats 

 

Session #2 

4 Sets 

40sec Glute Bridge 

40sec Banded Good Morning 

 

Cool Down 

1.) 3min Row + 3min SKi Erg 

2.) 2min Pike + Foam Roll Hamstrings 

2019-05-19T14:18:41+00:00May 19th, 2019|WOD, WOD Notes|