“Jacked & Tan” 

Week 16 Of 16 In Meso Cycle 

Week 4 Of 4 In Micro Cycle 5 Of 5 

 

Training Notes

1.) This is going to be such a fun week! This is the first week of your new Strongside running a full schedule and full classes! Whoo Hooo! We are rocking and rolling with 13-15 classes per day so come by for the fitness! 

2.) We are closing out this training cycle as well. I understand that this cycle was a little different with us moving, etc but we have a sweet new goal wall and a lot of fitness, we will be crushing it, no worries! We will close out this cycle in the next 2 weeks, do some testing, re-set goals and get you rocking! 

3.) This week, we will be doing a lot of barbell cycling and breaking in the rig. Pull-Ups and Toes To Bar will be out focus. Even if you cannot do these movements, that is not a problem! the goal is progression so we will be with you 100% to work on the next needed step for you! We are going to learn and progress something for you! Even if it’s not gymnastics, it will be with the barbell. 

 

 

Monday 

Pre Warm-Up

3 Rounds 

10 Band Pull-Apart

10 Band Row 

10 Cuff Isolation 

+

3 Rounds 

10 Lunges 

10 Sit-Ups 

10cal Row 

 

Warm-Up

Shoulder Prep

 

Session #1

GYM TOUR! – – We will be taking a tour of Strongside 3.0 to see the layout, how the new flow works, etc.

 

W.O.D.

“Tripple AMRAP” 

7min AMRAP 

7 Double Dumbbell Ground To Overhead @ 50/35

7 Double Dumbbell Up Down 

14 Push-Ups 

 

3min Rest 

 

5min AMRAP 

5 Double Dumbbell Ground To Overhead @ 50/35

5 Double Dumbbell Up Down 

10 Push-Ups

 

2min Rest 

 

3min AMRAP

3 Double Dumbbell Ground To Overhead @ 50/35

3 Double Dumbbell Up Down 

6 Push-Ups

 

Cool Down 

1.) 3min Ski Erg 

2.) 3 Rounds 

10 Pass-Through 

30sec Roll T-Spine 

 

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

 

Tuesday 

Pre Warm-Up

3 Rounds 

5 Inchworms 

10 Lunges 

10 Jump Squats 

+

3 Rounds 

10cal Row 

10cal AB 

20sec Jump Rope 

 

Warm-Up

Dynamic Shoulders 

 

TEAM W.O.D. TUESDAY!! 

Session 1

Teams Of 2

A.) 12min Clock 

3RM Bench Press 

 

**5min REST** 

 

15min AMRAP 

Athlete 1: 1 Round Of “Cindy” 

Athlete 2: 15/12cal On Assault Bike 

**CINDY = 5 Pull-Ups, 10 Push-Ups, 15 Squats 

 

Cool Down 

1.) 3min Row + 3min Ski Erg 

2.) 3 Rounds 

10 Pass Through 

20sec Pike 

20sec Roll Quads 

 

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

 

Wednesday 

Pre Warm-Up

3 Rounds 

10m Butt Kicks 

10m High Knee

10m Side Shuffle 

+

30cal Row 

 

Warm-Up

Agility 

Deadlift Drills 

 

Strength

OTMx 10

Odd: 7 Deadlift – Build Throughout 

Even: 15-20 Double Under + 1 Rope Climb 

 

W.O.D.

4 Rounds For Time – 17min Camp 

70 Double Under 

7 TnG Deadlift (As Heavy As Possible) 

2 Rope Climbs 

 

Cool Down 

1.) 5min Row – Moderate 

2.) 3min Pike 

3.) 3min Banded Hamstring/Hip Stretch 

 

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

 

Thursday

Pre Warm-Up

3 Rounds 

10cal Row 

5 Burpees 

20sec Jump Rope 

+

3 Rounds 

10 Lunges 

10 Sit-Ups

 

Warm-Up

Dynamic 

Agility 

 

Session #1 

For Time – 15min Cap 

50-40-30-20

Assault Bike Calories 

Sit-Ups 

 

3min Rest 

 

Session #2 

For Time – 15min Camp 

50 Burpee Man Makers 

Session #3

MOBILITY! 

 

Cool Down 

MOBILILITY! 

 

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

 

Friday

Pre Warm-Up

3 Rounds With Barbell

5 Front Squats 

5 Thrusters 

5 Press 

+

30cal Row 

 

Warm-Up

Hang Clean Drills 

 

Strength

A.) OT90sec x10

3 Hang Power Clean + 2 Front Squat + 1 hang Squat Clean 

*Build In Weight 

 

W.O.D.

8 Sets (90sec On, 30sec Off) 

3 Hang Power Clean 

2 Front Squat 

1 Hang Squat Clean 

8 Toes To Bar 

 

Rx: 155/105

Scale: 115/75

Masters: 96/65

 

Cool Down 

1.) 5min Row + 2min Ski Erg 

2.) Roll Lats + T-Spine 

3.) 30 Pass Through + 2min Pike 

 

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

 

Saturday 

Pre Warm-Up

3 Rounds 

10m Butt Kicks 

10m High Knee 

5 Burpees 

+

3 Rounds 

10cal Row 

10 Sit-Ups 

20 Lunges 

 

Warm-Up

Dynamic 

 

Session #1 

For Time – 27min Cap 

1,000m Row 

800m Run 

40 Dumbbell Box Steps Up @ 50/35

500m Row 

400m Run 

20 Box Step Up 

 

Session #2 

“Beach Body Abs” 

4 Sets 

30sec V-Up 

30sec Plank 

30sec Russian Twist 

 

Cool Down 

1.) 5min Bike – Moderate 

2.) Roll Quads & Hamstrings 

3.) Spend 10min On Problem Areas