Training Notes: 

1.) This weekend was so much fun! As you can see below in the video “Strongside Goes Savage” we had a blast with the team outside, enjoying some fitness! Way to go, guys – absolutely fantastic!

2.) Don’t forget the HALLOWEEN COSTUME contest on Wednesday and Thursday! We will be giving out 2 prizes of best costume and best STRONGSIDE costume! Come dressed up and get your picture taken! :). With that, we will not be having and afternoon classes on Thursday due to Halloween

3.) Get ready for a rock-solid week filled with conditioning and movements! You are going to learn 2 movements overhead with the barbell and you’re going to learn a lot of tricks on the jump rope – let’s have fun!

 

STRONGSIDE GOES SAVAGE!

 

Monday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart

30sec Roll T-Spine 

10 Pass Through 

+

3 Rounds 

10 Air Squats 

10 Lunges 

10 Sit-Ups 

 

Warm-Up

Agility + Jump Rope Prep

 

Skil

OTMx10

Odd: 45sec Single/Double Practice

Even: 200/150m Row

 

W.O.D.

For Time – 15min Cap 

1,000m Row

100 Double Under

750m Row

75 Double Under

500m Row

50 Double Under

 

Cool Down 

1.) 3min Ski Erg – HARD! 

2.) 2min Pike Stretch 

3.) 3 Rounds 

10 Pass Through 

30sec Roll T-Spine 

 

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

 

**TEAM W.O.D. TUESDAY!!**

Tuesday 

Pre Warm-Up

3 Rounds 

10cal AB 

5 Inchworms

10 Sit-Ups 

20sec Jump Rope 

+

3 Rounds 

10 KBS

10 Lunges 

 

Warm-Up

Snatch Prep/Skill Work

 

Session #1 

For Time – 16min Cap

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

Sqaut Snatch @ 95/65 (Scaoe = 65/45)

Strict Pull-Ups

 

Session #2 

Teams of 2

For Time – 12min Cap

125cal Assault Bike

 

Cool Down

1.) Mobility Work

2.) 1min Cobra + 2min Hip Stretch 

 

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

 

Wednesday

Pre Warm-Up

3 Rounds 

10cal Row 

20sec Handstand/Crab Walk

20sec Jump Rope 

+

3 Rounds

10 KBS

10 Lunges

10 Sit-Ups 

 

Warm-Up

Shoulder Prep

Learn Push Press, Push Jerk, Split Jerk

 

Skill 

12min Clock

Build To A Heavy:

1 Push Press + 1 Push Jerk + 1 Split Jerk

 

Session #1

Double AMRAP!

4min AMRAP

4 Shoulder To Overhead @ 115/105 (Scale = 115/75)

4 Lateral Burpee Over Bar

 

*2min Rest*

 

4min AMRAP

4 Shoudler To Over Head @ 135/95 (Scale = 95/65)

4 Lateral Burpee Over Bar

 

Cool Down

1.) 5min Row Or Bike 

2.) Roll Quads + Glutes 

3.) 5min Banded Hip Stretch 

 

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

 

Thursday

Pre Warm-Up

3 Rounds 

10m Butt Kicks 

10m High Knee

10m Side Shuffle

20m Lunges 

 

Warm-Up

Dynamic Movement Prep 

Turkish Get Up Prep

 

Session #1 

OT2min x6

Min 1 – 2: 2-3 Turkish Get Up On Each Arm

Min 3-4: Muscle Up Or Double Under Practice

 

Session #2 

16min AMRAP

400m Run

30 Air Sqauts

30 Sit-Ups

400m Run

30 Kettle Bell Swings @ 53/35

30 Plate Hops

400m Run

50 Walking Lunges

 

Cool Down

MOBILITY 

 

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

 

Friday

Pre Warm-Up

3 Rounds With Sling Shot 

5 Lateral Steps 

5 High Knee 

5 Forward/Reverse Steps 

+

2 Rounds 

200m Run On Air Runner 

250m Ski Erg 

 

Warm-Up

Deadlift & Hang Power Clean Drills

 

Session #1 

13min Clock

Build to a “heavy” set of:

1 Deadlift

1 Hang Power Clean – Hip

1 hang Power Clean – Knee

 

W.O.D.

6 Rounds For Time – 14min Cap

10/8cal Row

10 Hand Release Push-Ups

8 Hang POwer Clean @ 135/95 (Scale = 95/65)

 

Cool Down

1.) 3min Row HARD + 3min Ski Erg 

2.) 2min Pike + Roll Quads 

 

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

 

Saturday

Pre Warm-Up

3 Rounds 

200m Ski Erg

10m Crab Walk

10m Butt Kicks 

10m Bear Crawl

+

3 Rounds 

10 KBS

20 Jump Rope 

20sec Jumping Jacks 

 

Warm-Up

Agility 

Movement Prep 

 

Session #1 

TABATA

Plate – Ground To Overhead @ 45/35

Alternating V-Up

Plate Overhead Lunges

Box Jump @ 24/20

Calories On Assault Bike

 

Session #2

Alternating TABATA

Banded Tricep Pull-Down

Double DB Biceps Curls

 

Cool Down

1.) 5min Row – Moderate 

2.) 3x 10 Hip Swings On Each Side 

3.) Roll Lats + 20 Pass Through 

 

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

 

Sunday

Pre Warm-Up

3 Rounds 

10 Band Pull-Apart 

10 Band Row 

10 Lunges 

10cal Row 

+

3 Rounds 

10 Jump Squats 

20sec Superman 

20sec Jump Rope 

 

Warm-Up

Movement Prep 

Handstand Push-Up Prep Work

 

Skill

Handstand Push-Up – progression

 

Session

For Time – 9min Cap

21-15-9

Deadlift @ 225/155

Handstand Push-Ups

Then….

21-15-9

Deadlift @ 315/205

50′ Handstand Walk

 

Cool Down 

1.) 400m Walk 

2.) 5min Stretching Hamstrings and Quads 

3.) Roll Calfs