WOD Program – March 11th to 16th 2019 

 

“Lean & Mean”

Week 10 In Meso Cycle 

Week 2 Of 4 In Micro Cycle 3 Of 5 

 

Training Notes 

1.) This week will look and feel a lot like last week. We are front-loaded this week meaning that a lot of the hard work is at the beginning of the week, allowing you to de-load for the end of the week and The Open. 

2.) This will will not contain as much skill because it will be a progression on what you have learned in the last few weeks and we will have a HEAVY focus on intensity. You are going to do a lot with effort, intensity, and repeat intervals. It’s great work to build a motor and shed that fat! 🙂 

3.) We should be all good to introduce a lot of running this week! Well….a good bit of running, the last few weeks have not cooperated but this week should be all good. 

4.) The main goal I have for you this week is focusing on maintaining your intensity and your output. You are doing a great job in sustaining your work and we want to keep bringing that up. For example, on Monday, rounds 6 should look like round 1, that is legit and what we want! You are truly getting better, so lets keep pushing 🙂 

 

 

 

Monday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart

10 Band Row 

10 Cuff Isolation 

+

3 Rounds 

10cal Row 

15 KBS 

 

Warm-Up

Snatch Drills 

 

Strength

A.) OTMx7

20 DU + 1 Snatch 

 

WOD

6 Sets 

90sec Bike – Goal = 30/290cal 

10 TnG Power Clean & Jerk @ 135/95

Rest 90sec 

 

Cool Down 

1.) 4min Row – Moderate 

2.) 23min Pike + 30 Pass-Through 

3.) Roll T-Spine & Lats 

 

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

 

Tuesday 

TEAM WOD Tuesday! 

Last Weeks Champions 

“Froggy Style” 

 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart

10 Pass-Through 

10 Push-Ups 

+

2 Rounds 

10cal Ski Erg 

5 Burpee No Push-Up 

 

Warm-Up

Dynamic Shoulders 

Bench Press Prep 

 

Strength

A.) 5 Sets – 15min Cap 

3 Bench Press 

12-16 Rings Row (There will be a single leg progression) 

 

WOD

*Teams Of 2* 

MURPH PREP! 

For Time – 27min Cap

800m Run 

50 Pull-Ups 

100 Push-Ups 

150 Air Squat 

400m Run 

30 Pull-Ups 

60 Push-Ups

90 Squats 

200m Run 

20 Pull-Ups 

40 Push-Ups 

60 Air Squat 

 

Cool Down 

1.) 5min Row – Moderate 

2.) 2min Ski Erg – HARD! 

3.) Spend 5min Rolling Problem Areas 

 

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

 

Wednesday 

Pre Warm-Up

3 Rounds With Sling Shot 

5 Lateral Steps 

5 High Knee 

5 Hip Circle 

5 Squats 

+

30 Lunges 

 

Warm-Up

Dynamic 

Legs 

 

Strength

A.) Back Squat 

1.) Work to 92% for 1×1 

2.) Drop to 77% 

OT2min x5

8 Back Squat 

5 Box Jump 

 

WOD

3 RFT – 16min Cap

10 Thrusters @ 155/105

10 Ring Muscle-Up

200m Run 

 

Cool Down 

1.) 3min Row – HARD

2.) 3 Rounds 

10 Pass Through 

30sec Roll T-Spine 

 

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

 

Thursday 

Pre Warm-Up

3 Rounds 

1min Row 

1min Bike 

10 Lunges 

 

Warm-Up

GAME! 

Express Your Fitness! 

 

Session #1 

For Time – 25min Cap 

1mile Run 

100 Burpees 

 

Session #2 

LOTS OF MOBILITY! 

 

Cool Down

MOBILITY! 

 

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

 

Friday 

 

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

 

Saturday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart 

10 Band Row 

10 Lunges 

+

3 Rounds 

10cal Ski Erg 

5 Inchworms 

 

Warm-Up

Dynamic 

 

Strength

A.) 4 Rounds 

20sec Isometric Wall Sit With Kettle Bells 

8 Single Arm/Leg Press On Each Arm 

10 Spiderman Push-Ups 

 

WOD

Fight Gone Bad – 3 Round Version 

1min AMRAP Wall Ball @ 20/14

1min AMRAP SDLHP @ 75/55

1min AMRAP Box Jump @ 24/20

1min AMRAP Cal Row 

1min Rest 

 

Cool Down 

1.) 2min Pike + Roll Problem Areas 

2.) 10min Of Deep Stretching 

2019-03-11T17:37:39+00:00March 11th, 2019|WOD, WOD Notes|