WOD Program – February 4th to 9th 2019 

 

Training Cycle 

“Lean & Mean” 

Week 5 In Meso Cycle 

Week 1 Of 4 In Micro Cycle 2 Of 5 

 

Training Notes

1.) Last week was outstanding! You learned so much and you progressed many movements! This week is the start of a new Micro Cycle (small cycle) where will change a little of the objectives. We will be very focused on your skill. We are going to learn a lot from snatch technique to gymnastics work and more. You have a lot of strength and you have a great motor when we combine that with skill, you will be on FIRE!!! 🙂 

2.) We will also be continuing The Open WOD’s of Friday and we this Friday will be awesome! The Open WOD we have this Friday will introduce a new movement that is great to learn! 

3.) Jump-N-Rope is also coming to Strongside! I will send details this week but to master your Double Under, they will teach you everything you need to know! 

4.) A lot of these intervals will be repeat intervals which means we are trying to close the gap in your recovery and make sure that your capacity is going up to improve better in The Open and learn how to build capacity in The WOD.

 

 

 

Monday 

Pre Warm-Up

3 Rounds With Sling Shot 

5 Lateral Steps 

5 High Knee 

5 Squats 

+

3 Rounds 

10 Lunges 

10 Sit-Ups 

10 HRPU 

 

Warm-Up

Squat Prep

 

Strength

A.) Front Squat 

3×12 @ 75% – 10lb (up 5lb from last week) 

 

WOD

“Fat Amy”

AKA – Sweat Out The Super Bowl 

For Time – 

50 Squats 

10 Burpees 

40 Sit-Ups 

10 Burpees 

30 Lunges 

10 Burpees 

20 KBS @ 70/54 

10 Burpees 

Bear Crawl The Gym (Down & Back) 

10 Burpees 

20 KBS

10 Burpees 

30 Lunges 

10 Burpees 

40 Sit-Up 

10 Burpees 

50 Squats 

 

Cool Down 

1.) 5min Row 

2.) Roll Lars and Glutes 

 

  • – – – – – – – – – – – – – – – 

 

Tuesday 

**TEAM WOD Tuesday**

Last Weeks Champions! 

“Frosty Balls” 

 

Pre Warm-Up

3 Rounds 

10m Butt Kicks 

10m High Knee

10 Sit-Ups 

+

3 Rounds 

10cal Row 

5 Inchworms 

10 Hip Extensions On GHD 

 

Warm-Up

Clean Drills 

 

Session #1 

For Time – 14min Cap 

50 Partner Wall Balls (Different than last week) 

30 Cleans @ 135/95

50 Partner Wall Ball 

20 Clean @ 185/125

50 Partner Wall Ball 

10 Cleans @ 225/155

 

Session #2 

18min AMRAP

2 Rounds:

50 DU – Each 

20 Synchro Pull-Ups 

2 Rounds:

50 DU – Each 

30 STOH @ 135/95

 

Cool Down

1.) 2min Row Easy + 2min Row HARD

2.) 2min Pike Stretch 

3.) Roll Hamstrings & T-Spine 

 

  • – – – – – – – – – – – – – – – 

 

Wednesday 

Pre Warm-Up

3 Rounds 

10 Lungers 

10m High Knee 

10sec Flutter Kicks 

+

2 Rounds 

5 Inchworms

20cal Row 

 

Warm-Up

GAME! 

 

Strength

A.) Back Squat 

4×3 @ 87-90% 

 

WOD

5 Sets 

10 Thrusters @ 115/75

10/8 Cal Bike 

10 Box Jump @ 24/20

10/8cal Row 

Rest 90sec

 

Cool Down

1.) 2min Pike + 3min Split Practice 

2.) Roll Lats & Quads 

 

  • – – – – – – – – – – – – – – – 

 

Thursday 

Pre Warm-Up

3 Rounds 

10cal Row 

10 Lunges 

10 Sit-Ups 

+

15 Burpees 

 

Warm-Up

Agility 

 

Session #1

2 Rounds For Time 

800m Run 

20 Deadlift @ 225/155

10 Ring Muscle-Up 

 

Session #2

MOBILITY! 

Cool Down 

MOBILTIY! 

 

  • – – – – – – – – – – – – – – – 

 

Friday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart 

10 Band Row 

10 Band Good Morning 

+

3 Rounds 

10 Cuff Isolation 

5 Hand Release Push-Ups 

10 Sit-Ups 

 

Warm-Up

Shoulder Prep 

 

Skill 

A.) Overhead Walking Lunge Prep 

 

WOD

CrossFit Open 16.1

20min AMRAP

25ft Overhead Walking Lunge @ 95/65

8 Bar Facing Burpees 

25ft Overhead Walking Lunge 

8 Chest To Bar Pull-Ups 

 

Cool Down 

1.) 2min Ski Erg Easy + 2min HARD! 

2.) 3 Rounds 

10 Pass-Through 

30sec Roll T-Spine 

 

  • – – – – – – – – – – – – – – – 

 

Saturday 

Pre Warm-Up

3 Rounds 

10 Band Row 

10 Cuff Isolation 

5 Inchworms 

 

Warm-Up

Shoulder Prep 

 

Strength

A.) Bench Press 

10min AMRAP-ISH

Sets Of 5 Bench Press 

 

B.) Snatch Drills 

 

WOD

Teams Of 2!! 

For Time – 15min Cap 

100 Power Snatch @ 75/55

*Every 90sec, stop and do 5 “high 10” burpees 

 

Cool Down 

1.) 5min Ski Erg 

2.) 2min Foam Roll Lats & T-Spine 

3.) 30 Pass-Through 

2019-02-02T20:16:53+00:00February 2nd, 2019|WOD, WOD Notes|