WOD Program – 1.7.19 to 1.13.19 

 

Training Cycle 

“Lean & Mean” 

Week 1 In Meso Cycle 

Week 1 Of 4 In Micro Cycle 1 Of 5 

 

Training Notes 

1.) This week is Week 1 of a new training cycle! This Week 1 for all program and we are in a completely new training cycle, “Lean & Mean”

2.) On Monday, we will be going over everything in class. We will go over your training journals, goal sheets, Strongside Athlete Packet and more! 

3.) This week will have a lot of “New” things in it. Some of the exercises may not be new to you but the rep scheme and load may be new which will promote mild soreness. This mild soreness will increase muscle growth and stamina which we need. This will be a very god snap shot into the next several weeks. Again, we will go over in class, specifically what to expect but you will be progressing a lot in your learning of the movements and your skill in them. From gymnastics to weight lifting to pacing and overall endurance. “Lean and Mean” is about getting you ready for the events that will take place in this training cycle (which we will discuss on Monday).

4.) If you cannot make it on Monday, it’s ok! Message me (Mitchel) and I will get you all set, we can set up a time to meet to go over everything! Happy Day 1, Week 1, let’s rock and roll! 

 

 

Monday 

Pre Warm-Up

3 Rounds 

10 Band Pull-Apart 

10 Pass Through 

10 KBS

+

3 Rounds 

15cal Row 

5 Inchworms 

10 Sit-Up 

 

Warm-Up

Dynamic 

Barbell Movements 

 

Session #1

We will go over Day 1 Of The New Training Cycle! 

  • You’ll get you new training journal 
  • New Strongside Athlete Packet 
  • Wrist Band 
  • Goal sheet
  • And more! 

 

Session #2 

11min AMRAP 

Max Reps Hang Snatch @ 95/65

*Every time the bar touches the ground, do 8 burpees

*You cannot rest it across your back 

 

Cool Down 

1.) 4min Row – Moderate 

2.) 3min Pike Stretch 

3.) Foam roll t-spine and hamstrings 

 

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

 

Tuesday 

 

TEAM WOD Tuesday!! 

It’s back after 2 weeks of holiday classes! Let’s rock and roll! 

 

Pre Warm-Up

3 Rounds 

10m Crab Walk 

5 Inchworms 

20sec Jump Rope 

+

3 Rounds 

10 KBS 

15 Cuff Isolation 

10 Lunges 

 

Warm-Up

Dynamic 

 

With A Running Clock 

Session #1 

8min AMRAP 

20/15cal AB

60ft Overhead Walking Lunges With Plate @ 45/35

 

3min Rest 

 

Session #2

“Devil Of Ramadi V2”

4 RFT – 26min Cap 

8 Man Makers @ 50/35 – Partner Holds In Plank 

20 Deadlift @ 275/175 – Partner Hold In Wall Sit 

24 Single Arm Dumbbell Thruster @ 50/35 – Partner Does Scissor Kicks 

 

Cool Down

1.) 5min Ski Erg – Moderate 

2.) 3min Split Practice On Each Leg 

3.) Roll Quads and lats 

 

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

 

Wednesday 

Pre Warm-Up

3 Rounds 

10cal AB

15 Lunges 

+

3 Rounds 

10 Sit-Up

20sec Jump Rope 

 

Warm-Up

Squat Prep 

 

Strength

A.) Back Squat 

4×10 @ 70-75% 

 

B.) Bulgarian Split Squat

4×10 On Each Leg 

 

WOD

7min AMRAP 

7 Russian KBS @ 70/54

6 Burpee Box Jump Over @ 24/20 

5m Handstand Walk 

 

Cool Down

1.) 30cal Row – HARD! 

2.) 2min Ski Erg -Hard

3.) Foam roll hamstrings and lats 

 

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

 

Thursday 

Pre Warm-Up

3 Rounds 

10 Lunges

10cal Row 

10 Sit-Ups 

+

3 Rounds 

5 Inchworms 

5 Burpees 

10 Squats 

 

Warm-Up

Agility 

 

Session #1

OT2min x5

200m Run 

10 Thrusters @ 115/75

 

Session #2

MOBILTIY! 

 

Cool Down

MOBILITY! 

 

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

 

Friday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart 

10 Cuff Isolation 

5 Inchworms

+

3 Rounds

10cal Row 

10 Sit-Ups 

10 Shoulder Taps 

 

Warm-Up

Dynamic Shoulders 

 

Strength

A.) 5 Sets 

1.) Bench Press 

5×8

2.) Terminator 

5x Max Reps @ 45/35

 

WOD

“Helen” 

3 RFT – No Cap 

400m Run 

21 KBS @ 54/36

12 Pull-Ups 

 

Cool Down

1.) 3min Ski Erg – HARD! 

2.) Banded Shoulder Stretch 

3.) Roll T-Spine and Lats 

 

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

 

Saturday 

Pre Warm-Up

3 Rounds 

10cal AB

10 Should Taps 

10 HRPU 

 

Warm-Up

Learn Push Jerk 

 

Strength

A.) Push Jerk Drills 

 

B.) OTMx10

3 Push Jerk 

 

WOD

“Musical Chairs – Fitness Style” 

5 Rounds 

90sec Air Squat (or 50reps)  

3min Cardio or 50/40cal – 40/35cal

90sec Rest 

 

Cool Down

1.) Spend 5min foam rolling 

2.) Send 10min Stretching Problem Areas 

2019-01-06T21:42:56+00:00January 6th, 2019|WOD, WOD Notes|