WOD Program – Jan 14th to 20th 2019 

 

Training Cycle 

“Lean & Mean” 

Week 2 In Meso Cycle 

Week 2 Of 4 In Micro Cycle 1 Of 5 

 

Training Notes 

1.) Week two of this training cycle and you are rocking it! We are really moving forward indoor capacity sets. You will notice that this week, just like last week has a few “max reps” sets to allow you to really push your body and find out what you can give. Max reps sets are very important because they allow you to see what your fatigue level is. 

2.) The overall goal of this week is to hit some hard intervals. You will feel like you’re hanging on by the skin of your teeth at times but that is ok, we will all feel that way :). This is a great time to get out of breath, keep the movements simple, and push yourself to better-yourself. 

3.) A lot of you have asked about max’s and when those will be tested, they will be tested periodically in class, pithing the next few weeks. 

4.) Remember, in each session that you want intensity and you want to put yourself in a position at any weight or any skill that allows you to breathe heavy and develop skill. We will be talking about that a lot in class. Let’s have a great week! 

 

 

Monday 

Pre Warm-Up

3 Rounds 

10 Lunges

10 Sit-Ups 

10 Air Squat 

+

3 Rounds With Sling Shot 

5 Lateral Steps 

5 High Knee 

5 Reverse Steps 

 

Warm-Up

Squat Drills 

 

Strength

A.) Front Squat 

4×8 @ 60-65% 

*May increase or decrease by 5% depending on 1RM (specifics in class) 

 

WOD

For Time – 17min Cap

10-9-8-7-6-5-4-3-2-1

Clean & Jerk @ 135/95

Burpee Box Jump @ 24/20

 

Cool Down 

1.) 4min Row – Moderate 

2.) 2min Pike Stretch 

3.) Roll Quads & T-Spine 

 

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

 

Tuesday 

**Team WOD Tuesday!**

 

Pre Warm-Up

3 Rounds 

10cal Ski Erg 

10 HRPU

15 Air Squat 

+

30cal Row 

30 Sit-Ups 

 

Warm-Up

Dynamic 

 

Session #1 

For Time – 12min Cap 

21-15-9

Synchronized Pull-Ups 

Thrusters @ 95/65 – Partner Holds In Handstand 

 

Session #2 

18min AMRAP 

100 Wall Balls @ 20/14 

100 Double Under – Each 

50 Toes To Bar 

25 Power Snatch @ 115/75

 

Cool Down 

1.) Spend 5min on Cardio – cooling down 

2.) 3 Rounds 

10 Pass Through 

30sec Roll – T-Spine 

3.) Roll Lats and Glutes 

 

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

 

Wednesday 

Pre Warm-Up

3 Rounds 

10cal Ski Erg

10 Lunges 

10 Sit-Ups 

+

3 Rounds 

10m High Knee 

10m Butt Kicks 

10 Squats 

 

Warm-Up

Squat Prep

 

Strength

A.) Back Squat 

4×8 @ 72-77% 

 

B.) DB Drills 

 

WOD

4 Rounds 

18 Power Clean 

15 Front Squat 

12 Push Jerk 

*2min Rest After Each Round 

 

Rx: 50/35lb DB 

Scale: 35/20lb DB 

 

Cool Down 

1.) 5min Row – Moderate 

2.) Roll Lats + 30 Pass Through 

3.) Spend 5min on Program Areas 

 

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

 

Thursday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart

10 Band Row 

+

3 Rounds 

10 Lunges 

10 Sit-Up 

5 Burpees 

 

Warm-Up

OHS Prep 

 

Session #1 

20min AMRAP 

40 DU 

200m Run

10 Overhead Squat @ 95/65 

 

Session #2

MOBILITY! 

 

Cool Down 

MOBILTIY! 

 

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

 

Friday 

Pre Warm-Up

3 Rounds 

10 KBS

5 Inchworms 

10sec Flutter Kicks 

+

2 Rounds 

10 Hand Release Push-Ups 

5 Burpees 

 

Warm-Up

Dynamic Shoulders 

 

Strength

A.) 5 Sets 

8 Bench Press 

Max Reps GHDSU

Max Reps Ring Muscle Up 

 

WOD

For Time 

30 Back Squat @ 225/155

1,000m Row 

*Must Be Done With Back Squat @ 4min Mark 

 

Cool Down 

1.) 3min Bike – HARD! 

2.) Roll Quads & Hamstrings 

 

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

 

 

Saturday 

Pre Warm-Up

3 Rounds 

10m Butt Kicks 

10m High Knee 

10 Lunges

+

3 Rounds 

10sec Flutter Kicks 

10 Sit-Up 

20sec Plank 

 

Warm-Up

Dynamic 

 

Strength

A.) Deadlift Drills 

 

B.) Deadlift 

7-7-7-7-7

*After Each Set, Hold A Plank For 30sec 

 

WOD

7 RFT – 20min Cap 

7 Burpees 

17 Wall Ball @ 20/14 

7 Box Jump 

 

Cool Down 

1.) 5min Row – Moderate 

2.) 2min Pike 

3.) Spend 5min on Problem Area 

2019-01-14T17:51:50+00:00January 14th, 2019|WOD, WOD Notes|