Strongside W.O.D. Program: May 26th to June 1st 2019 

 

“Lean & Mean” 

De-Load Week: Final Week 

 

Training Notes

1.) This is a very special week! This week we will be kicking it off with MURPH on Monday! This is an annual memorial day workout we do and it’s so much fun! Just like any other workout we do, there are PLENTY of scaling options, just come and have a great time with your Strongside Family! 

2.) this week, we will learn a few new movements but mostly let your body feel good and challenge a lot of intensity. This will prep us for next week as we enter a new training cycle. Starting next week, we will re-do the goal wall, we will give you new athletes packets and even more! Next week will be a great week to re-set your goals and get after even more! 

3.) Above all, just have fun! This should be the best hour of your day, so every time you walk into Strongside, get ready to learn something, forget about whatever is happening outside of the gym, and make yourself better. Your competition is in the mirror. Let’s get better together! 

 

“How To Lose Weight And Get More Energy” 

 

Monday 

MURPH! – All details have been posted in the members group on facebook, event group, and email! 

This is the best time ever! Anyone of any fitness level can come! We will have PLENTY of scaling options! 

Arrive at 8:45am or earlier. We will start going over the workout at 9:00am with a start time of 9:20am 

 

MURPH

For Time – No Cap 

1mile Run 

100 Pull-Ups

200 Push-Up

300 Air Squats 

1mile Run 

*If you can wear a vest use it

*Scaling options will be given, no worries! Just come, support the cause and have a great time! 

 

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

 

Tuesday 

TEAM WOD TUESDAY! 

Last Weeks Champions 

“Snap Crackle Pop” 

 

Pre Warm-Up

3 Rounds 

10 Toe Touch

10 Lunges 

10 Sit-Ups

+

2 Rounds 

20cal Row 

5 Burpees

10 Lunges 

 

Warm-Up

Power Clean Drills 

 

Strength

A.) 12min Clock 

Work to a heavy 1-1-1 Power Clean 

 

WOD

Teams Of 2

2 Rounds For Time – 18min Cap 

30 Power Clean @ 135/95

15 “High 10” Burpees 

25 Power Clean @ 155/105

15 “High 10” Burpees 

20 Power Clean @ 185/125

15 “High 10” Burpees 

 

Cool Down 

1.) 3min Row + 3min Ski Erg

2.) 2min Pike 

3.) Roll Hamstrings & Quads 

 

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

 

Wednesday

Pre Warm-Up

3 Rounds 

10 Pass Through

10 Cuff Isolation 

5 HRPU

+

3 Rounds 

15 KBS

10cal Row 

 

Warm-Up

Power Snatch Drills 

OHS Prep 

 

Strength

A.) OT2min x5

1 Power Snatch + 2 OHS + 1 Full Snatch 

 

WOD

“NANCY” (Record Board) 

For Time – 20min Cap 

400m Run 

15 OHS @ 95/65

 

Cool Down 

1.) 500m Row – HARD! 

2.) 3 Rounds 

10 Pass Through

30sec Roll T-Spine 

 

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

 

Thursday

Pre Warm-Up

3 Rounds 

10 Band Pull Apart

10 Band Row 

10 Cuff Isolation 

+

3 Rounds 

10 KBS

5 Inchworms 

10 Sit-Ups 

 

Warm-Up

GAME! 

 

Session #1 

“TABATA”

Bike

Lunges 

TTB

Push-Up

Pull-Up

*1min Rest Between TABATA Sets 

 

Session #2 

Alt TABATA

Banded Tricep Pull-Down 

DB Curls (light) 

 

Cool Down 

MOBILITY! 

 

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

 

Friday 

Pre Warm-Up

3 Rounds 

10sec Handstand 

10 Band Pull Apart

10 Cuff Isolation 

+

3 Rounds 

10cal AB 

10 Sit-Up

5 Push-Up 

 

Warm-Up

Dynamic Shoulders 

Push Jerk Prep 

 

Strength

A.) Push Jerk 

3-3-3-3-3

 

WOD

For Time – 17min Cap 

3-6-9-12-9-6-3

STOH @ 155/105

15cal Row After Each Set 

*Scale = 135/95 

 

Cool Down 

1.) Spend 10min Stretching and rolling problem areas 

 

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

 

Saturday 

Pre Warm-Up

3 Rounds 

10m Butt Kicks 

10m High Knee

100m Run 

+

30 Bounces on Toes 

 

Warm-Up

Calf/Ankle Prep 

 

Skill

Jump Rope Drills 

 

WOD

OT11min x3 

250m Row 

40 Double Under 

30/20cal Bike 

40 Sit-Up 

30/20cal Bike 

40 Double Under 

250m Row 

 

Cool Down 

1.) 10min hip stretch 

2.) Roll calfs and lats 

2019-05-26T20:00:27+00:00May 26th, 2019|WOD, WOD Notes|