WOD Program – February 25th to March 2nd 2019 

 

Training Cycle 

“Lean & Mean” 

Week 8 In Meso Cycle 

Week 4 Of 4 In Micro Cycle 2 Of 5

 

Training Notes

1.) Week 2 of The Open and things are moving along very well! You guys did AMAZING on 19.1, that was so much fun! I’m so proud of you guys! 

2.) This week will feel a lot like last week and so will the rest of the weeks during The Open. The goal is to keep you fresh. You’ll notice that on your heavy movements, they are simple. We are touching dynamic movements such as Snatch & Clean a little but it’s a few reps at a time and a little heavy, but not crazy. This allows you to stay fresh and keep your body pumping entering Friday. 

3.) We still want to progress your fitness while staying fresh for Fridays. This is where the skill work comes into play, the longer (but not aggressive) WOD’s come into play and mobility. We will definitely increase your fitness, but it will be in new ways, such as skill, practice, and lots of opportunities! I’m excited to see a lot of people get their first rope climb on Monday and maybe a handstand on Thursday! 

 

Strongside Legends For 55+

Mon/Wedn/Fri at 11am

 

 

Monday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart 

10 Cuff Isolation 

5 Inchworms 

+

3 Rounds 

20 Lunges 

10cal Row 

 

Warm-Up

Dynamic 

+

Snatch Drills 

+

Learn Rope Climb 

 

WOD

With A Running Clock 

12min AMRAP 

3 Power Snatch @ 155/105

2 Ring Muscle-Up

1 Rope Climb 

 

Rest 4min 

 

For Time – 10min Cap 

150 Double Under 

50 Kettle Bell Swing @ 54/36

25 Thrusters @ 95/65

 

Cool Down 

1.) 3min Ski Erg – Moderate 

2.) 2min Pike 

3.) 3 Rounds 

10 Pass Through

30sec Roll T-Spine 

 

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

 

Tuesday 

TEAM WOD TUESDAY! 

Last Weeks Champions 

“Old & Slow” 

 

Pre Warm-Up

3 Rounds 

10 Cuff Isolation 

5 Push-Ups

+

3 Rounds 

10 Pass Through 

10 Band Pull Apart

10 Band Row 

 

Warm-Up

Dynamic Shoulders 

Bench Press Prep

 

Session #1

40min AMRAP – Teams Of 2 

50 Burpees 

400m Run 

50 Kettle Bell Swings 

400m Run 

50 Pull-Ups 

400m Run 

50 Push-Ups 

400m Run 

 

Cool Down 

1.) 750m Row – HARD

2.) 5min Hip Stretch 

3.) Roll Hamstrings & Quads 

 

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

 

Wednesday 

Pre Warm-Up

3 Rounds 

10cal AB 

10 Lunges

10 Sit-Ups

+

30cal Row 

 

Warm-Up

GAME! 

 

Strength

A.) OTx2min x5

8 Back Squat @ 75%+

5 Box Jump 

 

B.) 10min Clock

Skill Practice – you pick. Coaches are here to help and coach you! 

 

WOD

3 Rounds For Time 12min Cap 

20 Wall Ball @ 30/20

20 Power Clean @ 135/95

 

Cool Down 

1.) 2min Ski Erg + 2min Row 

2.) 3min Pike Stretch + 1min cobra 

3.) Roll Program Areas 

 

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

 

Thursday 

Pre Warm-Up

2 Rounds 

10m Butt Kick 

10m High Knee 

10 Toe Touch

+

2 Rounds 

30 Lunges

15 Sit-Ups 

 

Warm-Up

Agility 

 

Session #1

For Time – 35min Cap 

10,000m Row 

*Teams Of 2, Swap Any Time 

 

Session $2

Mobility! 

 

Cool Down 

Mobility! 

 

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

 

Friday 

 

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

 

Saturday 

Pre Warm-Up

3 Rounds 

10m Butt Kicks 

10m High Knee 

10 Lunges 

+

3 Rounds 

20sec Jump Rope

10m Bear Crawl 

 

Warm-Up

Dynamic 

 

Strength

A.) Zurich Deadlift 

4×8 to each leg 

*15 GHDSU After Each Set 

 

WOD

5 Sets 

20/15cal AB – 75sec Cap 

20 Shoulder To Overhead @ 115/75 – 3 attempts per set 

2min Rest 

 

Cool Down 

1.) 5min Row – Moderate 

2.) Spend 10min on problem areas 

2019-02-25T01:48:39+00:00February 25th, 2019|WOD, WOD Notes|