WOD Program – February 11th to 16th 2019 

 

Training Cycle 

“Lean & Mean” 

Week 6 In Meso Cycle 

Week 2 Of 4 In Micro Cycle 2 Of 5 

 

Training Notes

1.) This week is full on expression of your capacity and skill. We will be testing a lot, learning a lot, and breaking down each movement. We will learn new movements and go over how to execute them well. We will also have a few days where we have double conditioning sessions to allow to allow us to see your capacity and work on the skill. 

2.) You are all getting MASSIVELY better in your motor and your ability to maintain your motor in the middle of a training session. This week you will get to see that along with the fact that you’ll get to see some heavy load. 

3.) There will be a lot of hidden agenda that we are trying to accomplish this week but we will go over them in class as well as coaching. Get ready for a great week because you’re going to be progressing a ton! 

 

 

 

Monday 

Pre Warm-Up

3 Rounds With Sling Shot 

5 Lateral Steps 

5 High Knee 

5 Squats 

+

3 Rounds 

10 Lunges 

10cal Row 

10 Sit-Ups 

 

Warm-Up

Dynamic 

Body Prep 

 

Strength

A.) 4 Rounds For Quality 

5 Single Arm Press In Lunge Stance 

20sec Wall Sit With KB In Front Rack 

20sec Side Plank: Left 

20sec Side Plank: Right 

 

WOD

5 Rounds For Time – 18min Cap 

7 Back Squat @ 225/155

11 Dumbbell Clean & Jerk @ 50/35 

 

Cool Down 

1.) 3min Row – HARD! 

2.) 2min Pike 

3.) 2min Split practice on each side 

 

  • – – – – – – – – – – – – – – 

 

**TEAM WOD TUESDAY**

Last Weeks Champions! 

“ALLLLL BYYY MYYYYYSELLLLFFFFF”

 

Tuesday 

Pre Warm-Up

3 Rounds 

10cal Bike

10cal Row

10cal Ski Erg

+

20 Barbell Snatch 

 

Warm-Up

Dynamic 

 

With A Running Clock 

For Time – 16min Cap 

80 Wall Ball @ 30/20

80 Toes To Bar 

80 Shoulder To Overhead @ 135/95

80 Double Under – Each 

80 Deadlift 

 

2min Rest 

 

5min To Establish 

1RM Clean – Any Way 

 

2min Rest 

 

10min AMRAP 

30/22cal On Assault Bike 

50ft Double DB Overhead Walking Lunge @ 50/35

 

Cool Down 

1.) 3min Ski Erg

2.) 2min Pike + 1min Cobra 

3.) Spend 5min Stretching problem Areas 

 

  • – – – – – – – – – – – – – –

 

Wednesday 

Pre Warm-Up

3 Rounds 

10 Lunges 

5 Burpees 

+

2 Rounds 

20sec Jump Rope 

20sec Hollow Body 

 

Warm-Up

Game! 

Thruster Prep 

 

Strength

A.) Thruster 

4×3 @ 70% of 1Rm Clean & Jerk 

 

WOD

4 Rounds 

10 DB Burpee Box Step Over 

2min Row – Goal = 500/400m

15 Handstand Push-Ups 

Rest 2min 

 

Cool Down 

1.) 2 Rounds 

15cal Ski Erg 

10 Hip Swings 

2.) 2min Pike 

 

 

  • – – – – – – – – – – – – – –

 

 

Thursday 

Pre Warm-Up

3 Rounds 

10m Bear Crawl

10m Crab Walk 

+

30cal Row 

 

Warm-Up

Agility 

Movement Prep 

Burpee Drills 

 

Session #1 

5min AMRAP 

Burpee Pull-Ups 

Rest 3min

5min AMRAP 

Burpee Box Jump 

Rest 3min

5min AMRAP 

Bar Facing Burpees 

 

Session 2

MOBILITY! 

 

Cool Down 

MOBILITY! 

 

 

  • – – – – – – – – – – – – – –

 

 

Friday 

Pre Warm-Up

Warm-Up

Movement Prep 

 

Session #1 

CrossFit Open 13.4

7min AMRAP 

3 Clean & Jerk @ 135/95

3 Toes To Bar 

6 Clean & Jerk 

6 Toes To Bar

9 Clean & Jerk 

9 Toes To Bar 

Etc…

 

Session #2 

CrossFit Open 15.3

7 Ring Muscle-Up

50 Wall Ball @ 20/14

100 Double Under 

 

Cool Down 

1.) 5min Row – Moderate 

2.) 2min Split On Each Leg

3.) Roll Hamstrings & Quads 

 

 

  • – – – – – – – – – – – – – –

 

Saturday 

Pre Warm-Up

3 Rounds 

10 Band Pull-Apart 

10 Band Row 

10 Band Good Morning 

+

3 Rounds 

10 KBS

10cal Row 

 

Warm-Up

Dynamic 

Movement Break Down 

 

Strength

A.) 4 Rounds For Quality 

20 DB Bench Press 

40ft KB Front Rack Lunge 

30sec Plank 

10 Pistol Squats 

 

WOD

Team Of 2 

“NAUGHTY NANCY”

5 Rounds For Time – 20min Cap 

200m Run – Relay 

25 Overhead Squat @ 135/95

 

Cool Down 

1.) 3min AB 

2.) 3 Rounds 

10 Pass Through 

30sec Roll T-Spine 

3.) Spend 5min On Problem Areas 

2019-02-11T00:27:36+00:00February 11th, 2019|WOD, WOD Notes|