WOD Program – – 8.6.18 to 8.11.19

 

Week 29 In Meso Cycle 2 Of 2018 

“Lean & Mean” 

Week 4 Of 4 In Micro Cycle 5 Of 5 

 

Notes

1.) This is a very special week! This is the last week in the training cycle for both the large Meso Cycle and the small Micro Cycle. This week is a “de-load” week for your training. Now, to be clear, as we discussed in class, “de-load” does not mean “easy” :). The point of de-loading is to practice skill and sharpen the edges. It is also a time for you to come in and train well but not extract maximum load or intensity form your body. You are by no means taking the week off, your focus simply changes. Think of a running race or a 5K event – in training, you would have some running sessions where you really pushed the envelope so you could see what you could do. You’d run hard to prepare for the race and get goal times. Then as the race approached, you would more than likely take a few days off or go out for a light run to keep the body fresh. All with the intent of absolutely SMASHING your race. 

2.) That same concept applies here. You want to come in, warm-up, train well, and cool down a lot (the pre warm-up and cool down on listed in the training below and on the board at the box). In the training you want to feel AMAZING, you want to feel rewarded in your efforts and you want to feel strong going into testing starting next week. 

3.) Your testing cycle will start next week and it will be primarily focused on “Lean & Mean” training objectives. This testing cycle will last for 1.5 weeks (about 10 days) and you will test a lot of powerful and endurance based training sessions. An example would be that in this cycle you will not test your 1RM Back Squat but you will keep working on it. However, you will test things like Jackie, Helen, and more dynamic sessions. 

4.) We will go over how to track your training and logging in class. It’s time to change up the record board! 🙂 

 

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

Monday 

Pre Warm-Up

3 Rounds 

10 band pull apart

5 inchworms 

10 si-ups 

+

3 Rounds 

8 HRPU 

10 front raises with 5lb plate 

 

Warm-Up

Dynamic Shoulders 

Strength

 

A.) Bench Press 

10-10-5-5-3-3-1-1

 

B.) Push-Ups 

4x Max reps 

*Rest 60-90sec between reps 

 

WOD

For Time – 17min cap 

50/35cal on AB 

25 DL @ 225/155 

30 Burpees Over Bar 

  • 3min Rest – 

25/20cal on AB 

15 DL @ 225/155

20 Burpee Over Bar 

*Move on form bike at the 4min mark on part 1 and 2min part on part 2 

 

Cool Down 

1.) 3min ski erg 

2.) Roll lats & t-spine + 20 pass through 

3.) 3min banded hip stretch 

 

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

 

Tuesday 

Pre Warm-Up

3 Rounds With Sling Shot 

5 lateral steps 

5 high knee 

5 squats 

+

3 Rounds 

10 KBS 

 

Warm-Up

Clean & Jerk Drills 

 

Strength

A.) 10min to work to a heavy 

1 Clean + 1 Hang Clean + 2 Jerk 

 

B.) Drop to 80-85% of “A”

4×3 TnG Clean & Jerk 

 

WOD

2 RFT 

800m Run 

40 OHS @ 65/45 

 

Cool Down 

1.) 5mi bike – moderate 

2.) Roll quads and hamstrings 

3.) 3 Rounds 

10 pass through 

30sec roll t-spine 

 

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

 

Wednesday 

Pre Warm-Up

3 Rounds 

10 sec handstand 

5 HRPU 

5 inchworms 

+

3 Rounds 

30 single under 

10 GHD Hip Extension 

 

Warm-Up

Dynamic Shoulders 

Push Jerk Drills 

 

Strength

A.) 5 Sets 

3 Push Jerk 

10 DBL KBS 

 

WOD

20min AMRAP 

100ft Farmer Carry @ 70/54b in each arm 

35 DU 

 

Cool Down 

1.) Use white rollers on forearms and biceps 

2.) 3min pike stretch 

3.) 2min split practice on each leg 

 

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

 

Thursday 

Pre Warm-Up

3 Rounds 

10m butt kicks 

10m high knee 

10m side shuffle 

+

3 Rounds 

5 Burpees 

10 sit-ups 

 

Warm-Up

Agility 

 

#1 – Conditioning 

750m Row Or 40/30cal Bike 

60sec rest…Then…

4 Sets 

400m Run at or below mile PR pace 

45sec rest 

4 Sets 

200m SPRINT! 

20sec rest 

 

#2 

Mobility!

 

Cool Down 

MOBILTIY! 

 

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

 

Friday 

Pre Warm-Up

3 Rounds 

10cal on AB 

20 lunges 

+

3 Rounds 

5 inchworms 

10 sit-ups 

5 box jump 

 

Warm-Up

Dynamic 

 

Strength

A.) Back Squat 

4×3 @ 85-87.5% 

 

B.) 5 Sets 

3 Press + 5 Push Press 

 

WOD

11min AMRAP 

30 Box Jump 

10 Hang Power Snatch @ 135/95 

 

Cool Down 

1.) 4min ski erg 

2.) Foam roll lats & t-spine 

3.) Spend 5min on problem areas 

 

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

 

Saturday 

Pre Warm-Up

3 Rounds 

10m butt kicks 

10m high knee 

10 jumping jacks 

+

3 Rounds 

10 KBS 

10 sit-ups 

5 burpees 

 

Warm-Up

Dynamic 

Learn RDL 

 

Strength

A.) 5 Sets 

8-10 Pendlay row 

8 RDL On Each Leg 

 

WOD

#1 

3 Sets 

60sec Max Effort AB

Max Reps Wall Ball 

60sec Rest 

 

#2

3 Sets 

60sec Max Effort Row 

60sec DU

60sec Rest 

 

Cool Down 

1.) Roll calfs and hamstrings 

2.) 2min pike 

3.) Rolls glutes

2018-08-12T21:50:15+00:00 August 6th, 2018|WOD Notes|