Strongside WOD Program: April 1st – 6th 2019 

 

“Lean & Mean” 

Week 13 In Meso Cycle 

Week 5 Of 5 In Micro Cycle 3 Of 5 

 

Training Notes 

1.) We have extended the training cycle by 1 week to make this a de-load week. Not only is spring break going on but we have been training and progressing HARD in the last 4 week cycle. This week will involve a lot of de-loading as we will spend time on new skills such as kipping pull-up & handstand progression along with dialing in new mechanics for lifts. 

2.) Keep in mind that “de-load” does not mean easy, it just means the we are not as aggressive, giving your body time to recover and we change focus for a little bit of time. 

3.) Very similar to last week, you will be given a new opportunity each day to learn and/or progress something so let’s get ready to rock and roll! 

 

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Monday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart 

10 Band Row

10 Good Morning 

+

3 Rounds 

10 Cuff Isolation 

5 Inchworms 

10 SIt-Ups 

 

Warm-Up

Snatch Drills
OHS Prep Work

 

Strength

A.) OTMx10

1 Snatch + 2 OHS 

*Goal = Feel comfortable over load. Don’t worry about the weight, worry about making all 10min and feeling amazing in the OHS 

 

WOD 

“The Chief” 

3min AMRAP 

3 Power Clean @ 135/95

6 Push-Up

9 Air Squat 

 

Notes: 

1min Rest after each 3min AMRAP 

Perform 5 sets 

 

Cool Down 

1.) 4min Row – Moderate 

2.) 2min Pike + 2min Roll Hamstrings 

 

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

 

Tuesday 

Pre Warm-Up

3 Rounds With Sling Shot

5 Lateral Steps 

5 High Knee

5 Squats 

+

3 Rounds 

10cal AB

5 Inchworms 

10 Lunges 

15 KBS 

 

Warm-Up

Dynamic 

 

WOD 

For Time – 40min Cap

1mile Run 

100 Front Squat @ 95/65 

100 Burpees 

 

Cool Down 

1.) 10min Row – Moderate 

2.) Roll Quads 

 

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

 

Wednesday 

Pre Warm-Up

3 Rounds

10cal Row

10 Lunges

5 Burpees

+

3 Rounds

100m Run

10 Pass Through

10 Cuff Isolation

 

Warm-Up

Dynamic 

Skills/Drills 

a.) Kipping Progression – Floor 

b.) Kipping Progression – Rig

c.) Kettle Bell Swing 

 

Core Work 

3 Rounds 

20 Strict Knee Raises 

40 Flutter Kicks 

 

WOD 

“Helen” 

3 Rounds For Time – No Cap 

400m Run 

21 KBS @ 54/36

12 Pull-Ups 

 

Cool Down 

1.) 3min Ski Erg – HARD! 

2.) 3 Rounds 

10 Pass Through 

30sec Roll T-Spine & Lats 

 

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

 

Thursday 

Pre Warm-Up

3 Rounds 

10m Butt Kicks 

10m High Knee 

+

4min Ski Erg 

 

Warm-Up

Deadlift Prep 

Dynamic 

 

Strength

A.) Deadlift 

10min To Build To A Heavy 3rep Deadlift 

 

WOD 

OTMx18

Min 1: 3 Deadlift – Heavy but you can choose weight 

Min 2: 20 Wall Ball @ 20/14 

Min 3: 200m Run 

 

Cool Down 

1.) 3min Bike + 3min Row 

2.) 2min Pike + 5min Roll Problem Areas 

 

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

 

Friday 

Pre Warm-Up

3 Rounds 

10 Band Row 

10 Band Pull Apart 

10 Cuff Isolation 

+

30cal Row – Hard 

 

Warm-Up

Barbell Drills 

Movement Prep 

 

Strength

A.) OTMx10

3 Hang Power Snatch 

*Goal = Build in weight for the first 5min and then hold it for 5min 

 

WOD 

6min AMRAP 

10/8cal Assault Bike 

6 Hang Power Snatch @ 115/75

 

3min Rest 

 

6min AMRAP 

10/8cal Assault Bike 

8 Hang Power Snatch @ 95/65 

 

Cool Down 

1.) 3min Pike + 2min Split Practice 

2.) Roll Hamstring & Quads 

 

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

 

Saturday 

Pre Warm-Up

3 Rounds 

10 Cuff Isolation 

10 Hand Release Push-Ups 

5 Inchworms 

 

Warm-Up

Dynamic Shoulders 

Skill/Progression 

 

A.) Handstand Push-Up Drills 

Handstand Push-Up 

 

WOD 

5 Rounds For Time – 20min Cap 

400m Run 

14 Dumbbell Step Back Lunges @ 50/35 

14 Handstand Push-Ups 

 

Cool Down 

1.) 5min Row 

2.) 3 Rounds 

10 Pass-Through 

30sec Roll T-Spine & Lats 

2019-03-31T23:12:58+00:00March 31st, 2019|WOD, WOD Notes|