WOD Program – March 18th to 23rd 2019 

 

“Lean & Mean”

Week 11 In Meso Cycle 

Week 3 of 4 In Micro Cycle 3 of 5 

 

Training Notes

1.) We are not in the final week of The Open! This week will look much like the last few weeks and the main purpose of that is t stay fresh for Friday when we do The Open. Whether you’re signed up or not, we are having fun and we want to stay fresh for Fridays! 

2.) This week we have another clinic! This Thursday we will have a “Warm-Up” clinic which will also count as a bingo square! In this clinic, we will go over how to warm-up, why it’s important and what to do when you are warming up. Warm-Ups will ass about 20% to your workouts (performance) and massive prevent against injury! At a minimum, you come to the gym to have a good time and part of having a good time is feeling good, warm-up help you feel good! 

3.) Below is “Part 2” in a video series I’m doing called “The Heart Rate Training Myth” 

4.) This week you will learn a lot of new skills and exercises, we will have a lot of instruction and learning. In nearly every class you will learn a new way to get things done! Get ready because new exercises are always fun! Learning new stuff gets your body stimulated to progress and achieve new levels! 

 

The Heart Rate Training Myth: Part 2 

 

Monday 

Pre Warm-Up

3 Rounds

10 Band Pull Apart

10 Band Row 

10 Band Good Morning 

+

3 Rounds 

10cal AB

5 Inchworms 

 

Warm-Up

Snatch Drills 

Strength

 

A.) OTMx7

20 DU + 1 Snatch 

WOD

OTMx18

Odd: 1 Round Of “DT” With DB’s @ 50/35

Even: 200m Run 

 

Note: 

DT = 12 DL + 9 Hang Power Clean + 6 Jerk 

Cool Down 

1.) 3min Row + 2min Ski Erg

2.) 2min Pike 

3.) 3 Rounds 

10 Pass Through 

30sec Roll T-Spine 

 

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Tuesday 

“TEAM WOD TUESDAY” 

Last Weeks Champions

“Short, Sassy, & A Whole Lot Of Ass-y” 

Pre Warm-Up

3 Rounds 

10 Pass-Through 

10 Band Pull Apart 

10 Band Row 

+

30cal Row 

 

Warm-Up

Dynamic Shoulders 

 

Strength

A.) 5 Sets – 15min Cap 

15 DB Bench Press 

15 Hip Pikes On Rings 

WOD

Teams Of 2 

2 Rounds For Time – 18min Cap 

12 Burpees 

12 Thrusters @ 115/75 

12 Burpees 

12 Power Snatch 

12 Burpees 

12 STOH

12 Burpees 

12 Hang Squat Clean 

12 Burpees 

12 Overhead Squat 

Cool Down 

1.) 5min Row – Moderate 

2.) 2min Pike 

3.) 2min Ski Erg – Hard! 

 

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Wednesday 

Pre Warm-Up

3 Rounds With Sling Shot 

5 Lateral Steps 

5 High Knee 

5 Squats 

+

20cal AB 

 

Warm-Up

Squat Prep 

 

Strength

A.) Back Squat 

1.) Work to 92% for 1×1 

2.) OTMx10

Odd: 8 Back Squat @ 77% 

Even: 10-12 Window Washers 

 

WOD

3 Rounds For Time – 16min Cap For All 

10 Bar Facing Burpees 

8 Handstand Push-Ups 

6 Deadlift @ 225/155

*3min Rest – Repeat 

 

Cool Down 

1.) 2min Row + 2min Ski Erg

2.) 2min Pike 

3.) Roll Problem Areas 

 

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Thursday 

**Warm-Up Clinic**

This will count as another BINGO SQUARE!! 

Each class will be broken into segments of warm-ups, new exercises, core work and more! 

You will learn every proper warm to warm-up to have an effective workout. 

Why is this important? 

Warm-up not only add about 20% to your actual sessions (20% increase in performance) but they also prevent against injury and they allow you to feel good! Training should feel good and you should feel confident and energetic when you enter the gym. We will be breaking down everything for you to show you how to get ready for an amazing session! 

 

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Friday 

 

 

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Saturday 

Pre Warm-Up

3 Rounds 

10cal Row 

20 Lunges 

+

3 Rounds 

10 KBS

5 Burpees 

 

Warm-Up

Dynamic 

 

Strength

A.) 4 Rounds 

10-15sec Single Leg Isometric Wall Sit 

10-12 Kneeling Double Arm Press 

10-12 Renegade Row 

 

B.) Coaching 

Wall Ball

Kettle Bell Swing 

 

WOD

Partner WOD! – Team Of 2 

For Time – 18min Cap 

50 On Assault Bike 

100 Wall Ball @ 20/14

100 Kettle Bell Swing 

50 Pull-Ups 

 

Cool Down 

1.) 3min Row – Moderate 

2.) 2min Pike 

3.) Roll Hamstrings & T-Spine 

2019-03-17T18:59:23+00:00March 17th, 2019|WOD, WOD Notes|