WOD Program: March 25th to 31st 2019 

 

“Lean & Mean”

Week 12 In Meso Cycle 

Week 4 Of 4 In Micro Cycle 3 Of 5 

Training Notes

1.) The Open is over! Yay, go you and way to go on being so awesome! You accomplished a great task and you made yourself so much better! 🙂 

2.) This week is filled with a lot of opportunities. Like I said last week, your Back Squats have been doing so well that we moved up the date of a max out. Not only that, but you will be given the opportunity to do well on your snatch as well. 

3.) This week does peak out in some weightlifting but it also focused a lot on your core work. This is week 4 of 4 in this Micro Cycle and we each week, we have been introducing and progressing more core/midline work so you can support heavier loads. This, along with the right amount of dynamic and gymnastic movements, you are set up for success. 

4.) Along with opportunity, you will also learn a lot. We will go over Turkish get up, ring work and so much more. You’ll be learning something new almost every day! That’s progress! 

 

The 3rd and final part! 

The Heart Rate Myth: Part 3

 

 

Monday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart

10 Band Row 

10 Cuff Isolation

+

30 KBS 

10 Inchworms, no push-up 

 

Warm-Up

Snatch Drills 

 

Strength

A.) OTMx10

1 Snatch 

*Goal = Work up. Build on what we have done the last few weeks and go nuts

 

WOD 

For Time – 17min Cap 

20 Clean & Jerk @ 155/105

1,000m Row or 50cal Bike 

 

Cool Down 

1.) 2min Pike + 1min cobra 

2.) Roll quads, t-spine, and lats 

 

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

 

Tuesday 

TEAM WOD TUESDAY!! 

Last Weeks Champions 

“So, where is the new gym at?” – – hahaha!! 

 

Pre Warm-Up

3 Rounds 

5 KBS

5 Push-Ups 

10 Sit-Ups 

+

3 Rounds 

15 Band Pull Apart 

20 Lunges 

 

Warm-Up

Dynamic Shoulders 

 

Strength

A.) Learn Turkish Get Up

10min Practice With This Movement 

*Each time you break, do 10 hip pikes on rings 

 

WOD

For Time – 30min Cap 

2 Rounds 

50/40cal Assault Bike 

35 Deadlift @ 225/155 

3min Rest 

2 Rounds 

50/40cal Row 

35 Thrusters @ 115/75 

3min Rest 

75 Burpee Box Jump @ 24/20 

 

Cool Down

1.) 5min Ski Erg 

2.) 2min Pike 

3.) Spend 5min On Problem Areas 

 

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

 

Wednesday 

Pre Warm-Up

3 Rounds With Sling Shot 

5 Lateral Steps 

5 High Knee 

5 Squats

+

Do the Strongside shuffle 

 

Warm-Up

Squat Prep 

 

Strength

A.) Back Squat 

15min To Find A Max 

1.) 1RM if training age is over 1yr 

2.) 3RM if training age is less than 1yr

3.) 5RM is training age is less than 6 months 

 

WOD

“Nasty Girls” 

3 Round For Time – 15min Cap 

50 Air Squat 

7 Ring Muscle-Up

10 Hang Power Clean @ 135/95 

 

Cool Down 

1.) 2min Row + 2min Ski Erg

2.) Roll hamstrings and glutes 

 

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

 

Thursday 

Pre Warm-Up

3 Rounds 

10m Butt Kick 

10m High Knee 

+

3 Rounds 

10m skip

10m hop 

 

Warm-Up

Agility Drills 

Jump Rope Drills 

 

Session #1 

4 RFT – 20min Cap 

400m Run 

50 Double Under

25 Hollow Rocks 

 

Session #2

MOBILITY! 

 

Cool Down

MOBILITY 

 

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

 

Friday 

Pre Warm-Up

3 Rounds 

10m Bear Crawl 

10m Crab Walk

+

30 OHS With PVC

+

Strongside Shuffle 

 

Warm-Up

PVC Drills 

OHS Prep 

 

Strength

A.) Squat 

Squat Therapy 

Squat Drills 

OHS Work 

 

WOD

Option 1

“NANCY”

5 RFT – 18min Cap 

400m Run 

15 Overhead Squats @ 95/65 

 

 

Option 2 

For Time – 18min Cap 

1 Overhead Squat @ 155/115

2 Bar Muscle-Up

2 OHS 

4 Bar MU 

3 OHS

6 Bar MU 

4 OHS

8 Bar MU 

5 OHS

10 Bar MU

6 OHS

12 Bar MU

7 OHS

14 Bar MU

 

Cool Down

1.) 5min Row – Moderate 

2.) 3 Rounds 

30sec Roll T-Spine 

10 Pass-Through 

 

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

 

Saturday 

Pre Warm-Up

3 Rounds 

10 Lunges 

10m Butt Kicks 

20sec Jumps Rope 

+

3 Rounds 

5 Burpee 

10 Sit-Ups 

 

Warm-Up

Dynamic 

 

Strength

A.) 3 Rounds 

5 Single Leg Box Step Up Left

5 Single Leg Box Step Up Right 

10-12 Kneeling Press 

20sec Support On Rings 

 

WOD

8 RFT With A Partner – 18min Cap 

15 Wall Ball @ 20/14

15/10cal AB

15 Wall Ball 

 

Cool Down 

1.) 3min Row – HARD! 

2.) Roll quads and hamstrings 

The Last Nutrition Book You’ll Ever Need! 

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2019-03-27T01:15:52+00:00March 25th, 2019|WOD, WOD Notes|