“Jacked & Tan” 

Week 14 Of 16 In Meso Cycle 

Week 2 Of 4 In Micro Cycle 5 Of 5 

 

Training Notes 

1.) This will is a very fun week!! Like, WOW!! Monday is Labor Day and we will be having a great TEAM WOD at 9am! Then on Saturday, at have AMPED In The Park! Look at all that fun and fitness! 🙂

2.) During the week, we will be focusing on Gymnastics progression in the push-up/Handstand/Handstand Push-Ups and everything in-between. We will learn a lot and progress a good bit! 

3.) As we move to 3.0 and we obviously do not have a rig, this a great time to explore new things! You will see lighter load front squats, front rack lunges, and a bunch of new things.

4.) We will also be taking a lot fo what we have learned and really pushing it – for example, the assault bike to power snatch WOD is great to progress all the snatch work we have been doing. Let’s have a great week! 

 

Monday 

**We Have 1 Class On Monday At 9:00AM Due To Holiday!**

>>Come on down to FITNESS TOWN and let’s have a blast!! This will be a super fun HEWRO WOD for everyone! There will plenty of ways to scale things! 🙂 

>>Please arrive early because we will start right at 9:00am 

 

Pre Warm-Up

3 Rounds 

10cal Row 

5 Burpees 

10 Lunges 

+

3min HARD Row 

 

Warm-Up

Dynamic 

 

W.O.D.

“Bert” – Ish

*This is “Bert – Ish” because this in an individual WOD but we are making some changes so it’s a TEAM WOD for the holiday! 🙂 

>> TEAM OF 2 – Any Mix 

 

For Time – No Cap 

50 “High 10” Burpees 

400m Run 

100 Push-Ups While Partner Holds In Push-Up Position 

400m Run 

200 Walking Lunges 

400m Run 

200 Air Squat While Partner Holds In Forearm Plank 

400m Run 

200 Walking Lunges 

400m Run 

100 Push-Ups While Partner Holds In Push-Up Position 

400m Run 

50 “High 10” Burpees 

 

Cool Down 

1.) 5min Row – Moderate 

2.) 2min Pike + 1min Cobra 

3.) 5min Rolling Problem Areas 

 

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

 

Tuesday

Pre Warm-Up

3 Rounds With Sling Shot 

5 Lateral Steps 

5 Forward Steps 

5 Reverse Steps 

5 Squats 

+

30 Air Squat 

 

Warm-Up

Dynamic/Legs 

 

Strength

A.) Front Rack Reverse Lunges 

4×10

*10 Box Jump After Each Set 

 

W.O.D.

With A 8min Clock 

50/40cal Assault Bike 

Max Reps Power Snatch With Remaining Time 

 

Rx: 135/95

Scale: 95/65

 

Cool Down

1.) 3min Row 

2.) 3 Rounds 

10 Pass-Through 

30sec Roll T-Spine 

 

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

 

Wednesday 

Pre Warm-Up

3 Rounds 

10 Band Pull-Apart 

10 Band High Pull

10 Cuff Isolation 

+

3 Rounds 

10cal AB 

5 Burpees 

10 Lunges 

10 Sit-Ups 

 

Warm-Up

Skill: Handstand Push-Ups 

 

Skill Session A 

1.) Handstand/Push-Up Progression 

2.) Jump Rope Drills 

Skill Session B

 

OTMx10

Min 1: 3-5 Reps Handstand Push-Up

Min 2: 45sec of Best Jump Rope: Single, Double, Or Triple Under 

 

W.O.D.

OT3min x5

200m Run 

30 Double Under 

15 Handstand Push-Up Or 15 Barbell Press 

 

Cool Down

1.) 3min Ski Erg 

2.) 2min Pike + 1min Cobra 

3.) Roll Glutes, T-Spine, And Lats

 

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

 

Thursday

Pre Warm-Up

3min Run On Air Runner 

+

2 Rounds 

20 Lunges 

20 Sit-Ups 

20sec Jump Rope 

 

Warm-Up

Dynamic 

 

Session #1 

OTMx10

Min 1: AMRAP 3 Up Down + 3 KBS 

Min 2: Row/Bike Moderate Pace 

 

3min Rest 

 

OTMx10

Min 1: AMRAP 3 Jump Squats + 3 Sit-Ups 

Min 2: Row/Bike Moderate Pace 

 

Session #2

MOBILITY

 

Cool Down

MOBILTIY! 

 

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

 

Friday 

Pre Warm-Up

3 Rounds 

10 Lunges

10 Sit-Ups

10cal Assault Bike 

+

3 Rounds

100m Air Runner 

5 Burpees 

 

Warm-Up

Dynamic 

Agility 

 

Session 

“Whiskey Tango Foxtrot” 

For Time: 40min Cap 

2mile Run

60 Front Squat @ 135/95

60 Kettle Bell Swing @ 54/35

60 Hand Release Push-Up 

 

Cool Down

1.) 5min Moderate Bike 

2.) 3min HARD Row 

3.) Stretch Problem Areas 

 

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

 

Saturday 

>>> AMPED In The Park! <<<

We will not have any classes at Strongside because we will be at AMPED IN THE PARK!! We are hosing a FREE WORKOUT for EVERYONE at 8:00am at the amphitheater in downtown Woodstock! We are also having a booth from 8am – 1pm for the fitness fair! 

**Bring all your friends and let’s have a blast at the 8:00am Workout on Saturday, September 7th!