“Lean & Mean” 

Week 18 In Meso Cycle 

Week 1 Of 4 In Micro Cycle 5 Of 5 

 

Training Notes

1.) We are now entering the last Micro Cycle os this Meso Cycle! This means we are closing out “Lean & Mean” with MURPH and headed not another great training cycle! You will get your training logs, athletes packets, etc at the end of the month! 

2.) We are goon to sprinkle in a few more test and change the record board just like we did last week. This also allows you to get some good test in if this is your first time! You’ll be able to see where you’re at and how to build on it :). 

3.) We are going to focus on a lot of skill work and TnG moments so your overall skill and capacity goes up. When you can do more work faster, you are more fit! We need to learn and develop that skill. 

 

Strongside At AMPED IN THE PARK This Weekend!! 

WOW! So Much Fun!!! 

 

Monday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart

10 Band Row 

10 Sit-Up 

+

3 Rounds 

10cal AB

5 Burpees 

 

Warm-Up

Dynamic Shoulders 

 

Strength

A.) Standing Barbell Press 

5×8 

 

B.) Learn Dumbbell Movements 

*Focus on cycling 

 

WOD

The Triple AMRAP 

7min AMRAP 

1, 2, 3, 4, 5, 6, Etc 

DB Burpee @ 35/25 

DB Hang Power Clean 

DB Front Squat 

 

2min Rest 

 

5min AMRAP 

1, 2, 3, 4, 5, 6, Etc 

DB Burpee @ 35/25 

DB Hang Power Clean 

DB Front Squat

 

2min Rest 

 

3min AMRAP 

1, 2, 3, 4, 5, 6, Etc 

DB Burpee @ 35/25 

DB Hang Power Clean 

DB Front Squat

 

Cool Down 

1.) 5min Ski Erg 

2.) 3 Rounds 

10 Pass through 

30sec Roll T-Spine 

 

 

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

 

TEAM WOD TUESDAY

Last Weeks Champions 

“3 Ladies And A Baby” 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart 

10 KBS

+

3 Rounds 

10cal Row 

10 Lunges

5 Inchworms 

 

Warm-Up

Dynamic 

 

Skill 

Push Jerk 

STOH – TnG 

 

WOD

Team Of 2 – For Time – 19min Cap 

50 Deadlift @ 155/105

50 Wall Ball @ 20/14

50 Hang Power Clean 

50 Wall Ball 

50 Push Jerk 

50 Wall Ball

 

Cool Down 

1.) 5min Row – Moderate 

2.) 2min Pike 

3.) 2mi Split Practice On Each Leg 

 

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

 

Wednesday 

Pre Warm-Up

3 Rounds 

10cal AB

10 Cuff Isolation 

5 Inchworms 

20 Lunges

+

30cal AB 

 

Warm-Up

Snatch Drills 

 

Strength

A.) 20min Clock

Establish 1RM Snatch 

 

WOD

For Time – 15min Cap 

10-9-8-7-6-5-4-3-2-1

Hang Power Snatch @ 95/65 

*After Each Full Sets, Perform 5 Strict Pull-Ups + 7 Burpees

 

Cool Down 

1.) 7min Ski Erg 

2.) 3min Roll Lats 

3.) 30 Pass Through 

 

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

 

Thursday 

Pre Warm-Up

3 Rounds 

10m Butt Kicks 

10m High Knee 

10cal HARD Row 

+

3 Rounds 

20sec Jump Rope 

10 Jump Squats 

 

Warm-Up

Agility 

V-Up Options 

 

Session #1 

OTMx21 

Min 1: 18/15cal Row 

Min 2: 12/10cal AB 

Min 3: 10 V-Up Followed By Max Plank Hold 

 

Session #2 

2 Sets 

40sec Single Leg Hip Thrust – Left

40sec Single Leg Hip Thrust – Right 

1min Glute Bridge

 

Cool Down 

MOBILITY! 

 

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

 

Friday 

Pre Warm-Up

3 Rounds 

10 Lunges 

10cal AB

10 Jump Squats 

+

3 Rounds 

15 Sit-Ups

10cal Ski Erg 

 

Warm-Up

Clean & Jerk Drills 

 

Strength

A.) 20min Clock 

Establish A 1RM Clean & Jerk 

 

WOD

For Time: 9min Cap 

30 Wall Ball @ 20/14 

5 Power Clean @ 185/125 

20 Wall Ball 

5 Power Clean 

10 Wall Ball 

5 Power Clean

 

Cool Down 

1.) 5min Row – HARD

2.) 2min Pike + 1min Cobra 

3.) Roll Hamstrings 

 

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

 

Saturday 

Pre Warm-Up

3 Rounds 

10m Brear Crawl 

20cal Ski Erg 

 

Warm-Up

Dynamic 

 

Strength

A.) Turkish GetUp 

5min Practice 

 

WOD

3 Rounds For Time – 28min Cap 

40 KBS @ 53/35

40 Box Jump @ 24/20

40 Hand Release Push-Up

400m Run

 

Cool Down 

1.) 1,000m Row 

2.) Spend 10min On Problem Areas