WOD Program – January 21st to 26th 2019 

 

Training Cycle 

“Lean & Mean” 

Week 3 In Meso Cycle 

Week 3 Of 4 In Micro Cycle 1 Of 5 

 

Training Notes

1.) We are in full prep for The Open, starting this week! If you do not know what “The Open” is don’t worry! We will go over over everything in class and get you all set! This will be so much fun!! :). It is such a fun team builder with fun workouts! We will be doing a fun OPEN WOD every Friday until The Open to make sure you’re ready to rock and roll. 

2.) As this new cycle is “Lean and Mean” a lot of your goals are capacity based and you will see an introduction of that into the programming. Starting this week you will see repeat intervals and rounds of work. You’ll see multiple sets or AMRAP’s of the same WOD. This will help to build and gauge your capacity. When we do a 4min AMRAP and then do another one, etc, you will have a much better understanding of your ability level and capacity. This is real endurance! 

3.) We are heavily focused on skill as well (what we said we would be getting into) and you will start to see a lot of focus on gymnastics and body control. These days might look simple with things such as a hollow rock, however that are critically important! 

4.) Overall, just be ready to come early, get warm and hit a lot of conditioning. Now is when you will really start grinding! 

Dial in your nutrition, lose the fat, and get lean with my new book! “Nutrition Finances” is the last nutritional book you’ll ever need! 

http://box5682.temp.domains/~trainstr/product/nutrition-finances/

 

 

Monday 

Pre Warm-Up

3 Rounds With Sling Shot 

5 Lateral Steps 

5 High Knee

5 Reverse Steps 

+

30cal On Ski Erg 

 

Warm-Up

Dynamic 

Squat Preps 

 

Strength

A.) Front Squat 

3x12reps @ 20/15lb less than last week 

 

B.) Medicine Ball Clean 

 

WOD

2 Rounds 

4min AMRAP 

8 Pull-Ups 

12 Medicine Ball Clean 

8 Box Jump 

12cal Row 

2min Rest 

 

2 Rounds 

4min AMRAP 

8 TTB

12 Medicine Ball Clean 

8 Burpees 

12cal AB

2min Rest 

 

Cool Down 

1.) 5min Row – Moderate 

2.) 2min Pike 

3.) Roll hamstrings and t-spine 

 

  • – – – – – – – – – – – – – – –

 

**TEAM WOD Tuesday**

Last Weeks Champions! 

We have our first tie in Strongside history! 

“Balls To The Wall” and “Mrs. Han Solo” 

 

Tuesday 

Pre Warm-Up

3 Rounds 

8cal Row

10 Cuss Isolation 

12 Band Pull Apart

+

3 Rounds 

10 Lunges 

10 Sit-Ups 

 

Warm-Up

Dynamic 

 

Session #1 

For Time – 15min Cap 

45 Toes To Bar 

60 Dumb Bell Snatch @ 50/35 

60 Dumb Bell Box Step Over 

60 Dumb Bell Snatch 

45 Toes To Bar 

*Split Any Way 

 

Session #2 

18min AMRAP

100 Wall Ball @ 30/20

50 Clean @ Jerk @ 155/105

25 Ring Muscle-Up

 

Cool Down

1.) 3min Ski Erg

2.) 3min Pike Stretch 

3.) Roll T-Spine and Lats 

 

  • – – – – – – – – – – – – – – –

 

Wednesday 

Pre Warm-Up

3 Rounds 

10 Lunges 

10 Air Squat 

10cal AB

+

3 Rounds 

10 KBS

10 HRPU 

5 Sit-ups 

 

Warm-Up

Squat Prep 

 

Strength

A.) Back Squat 

4×6 @ 80-82% 

 

B.) Hang Snatch 

2 Reps OTMx8 

 

WOD

6 Rounds 

1min Row For Cal (Goal = 20/15cal)

45sec AMRAP Hang Power Snatch 

75sec Rest 

 

Cool Down 

1.) 5min AB – Moderate 

2.) 3 Rounds 

10 Pass Through 

30sec Roll T-Spine 

 

  • – – – – – – – – – – – – – – –

 

Thursday 

Pre Warm-Up

3 Rounds 

10m Crab Walk 

10m Butt Kicks 

10m High Knee

+

30cal Row HARD! 

 

Warm-Up

Agility 

Learn Hollow Rock 

 

Session #1 

5 Rounds For Quality 

40m Walking Lunge 

30/20cal Bike 

20 Hollow Rocks 

10 Ring Dips 

 

Session #2 

MOBILITY! 

 

Cool Down 

MOBILTY! 

 

  • – – – – – – – – – – – – – – –

 

Friday 

Pre Warm-Up

3 Rounds 

5 Pass Through 

10 Band Pull Apart

10 Cuff Isolation 

5 Inchworms 

 

Warm-Up

Bench Prep 

 

Strength

A.) For Quality 

10-8-6-4-2

Bench Press 

2-4-6-8-10

Strict C2B Pull-Ups 

*Goal = 2-3 Strict Muscle-Up Per Round 

 

WOD

CrossFit Open 17.5 – 20min Cap 

10 Rounds For Time 

9 Thrusters @ 95/65

35 Double Under 

 

Cool Down 

1.) 5min Row – HARD

2.) 2min Pike Stretch 

3.) Roll Hamstrings and T-spine 

 

  • – – – – – – – – – – – – – – –

 

Friday 

Pre Warm-Up

3 Rounds 

10m Butt Kick 

10 Lunges 

5 Tuck Jumps 

+

3 Rounds 

10 Sit-Ups 

10sec Flutter Kick 

10cal on Row 

 

Warm-Up

Dynamic 

 

Strength

A.) Deadlift 

5-5-5-5-5

*30sec Plank After Each Set 

 

WOD

2 Sets 

5min AMRAP

6 Hang Squat Clean @ 115/75

6 Bar Facing Burpees 

2min Rest 

 

Cool Down 

1.) 5min Row – HARD! 

2.) 3min Pike 

3.) 2min Split Practice On Each Leg 

2019-01-21T03:16:36+00:00January 21st, 2019|WOD, WOD Notes|