1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

August 23, 2019

Warm-up

Accumulate 100/80 Calories between Bike, Ski, Row

 

Strength

New Push Press Cycle (same reps as Back Squat)

 

Week 1

10 rep max

Drop sets

2x10@-5%

 

 

Met-Con 

AMRAP 20 Minutes

3 Rounds of “Cindy”

3 Squat Cleans 185/125lbs

Add 10/5lbs each Round 

 

Lite Class

5 rounds of 

8 Power Cleans

12 Back Squats

16 Burpees

24 Cal row

30 Sit-ups

August 22, 2019

Week 3 of 4 Handstand Walk Practice

 

Warm-up

2 Rounds of

10 Light 1 arm KBS (Russian style) each side

Bottoms up Walk Down/Back at 90 degrees each side

10 Downward Dog to Spiderman (5 each side)

 

Shoulder Prep

1:00 Banded Lat Stretch each side

1:00 Door Jamb Stretch each side

:30 Supinated Hang

:30 Pronated Hang

Band Pull Aparts x 20

Banded External Rotation x 20

Bottoms up OH Walk Down/Back

 

Handstand Walk Practice

Handstand walks are a skill that must be practiced on a regular basis.  We will continue to work on them for 4 consecutive weeks. No matter where you are on your handstand walk journey, we have drills to fit every skill level!

 

Conditioning

 

3 sets of 1:00 Max Effort Air Runner for Cals

 

Rest as needed between sets

 

Lite Class

Class Warmup

Planks/Core Work then 

Tabatas with 1:00 rest between sets

 

Bike

Ski

Row

Air Runner

August 21, 2019

Warm-up

2 Rounds of

1:00 Air Runner

1:00 Bike

1:00 Ski

10 Spidermans

10 Pass Throughs

10 PVC OHS

 

Barbell Snatch Warm-up

 

10:00 to Build to 75% of your 1RM Snatch then

EMOM 7 of 1 Squat Snatch + 1 Hang Squat Snatch + 1 OHS

(Up 5% from last week)

 

Conditioning (compare to 4/3/2019)

For Time

21-15-9

Hang Squat Snatches 95/65#

Box Jumps 30/24"

 

Lite Class

Class Warm-up then

2 rounds

20 squat cleans

400m run

20 box jumps

400m run

20 burpees

400m run

20 pull ups

400m run

August 20, 2019

Warm-up

Partner Ski

10 Rounds each of alternating 100m.  Partner not skiing rests in plank position.

Partner Row

10 Rounds each of alternating 150m.  Partner not rowing does alternating spidermans.

 

10:00 Foam Roll

 

Sled Work

Teams of 3-4

1, 2, 3, 4, 5, 4, 3, 2, 1 (90/50)

*1 equals 60ft push (length of building). 2 would be down and back. Everything should be Max Effort because you will have ample rest while your partners work.

 

Lite Class

Same as regular class

August 19, 2019

Warm-up

 

2 Rounds of

200m Ski

10 Burpees 

10 Spidermans 

 

Mobility

 

Pigeon Pose x 1:00 per side

Couch Stretch x 1:00 per side

Ankle Mobility Coach Led

Accumulate 1:00 Supinated Hang from Rig

Glute Activation Down/Back

 

New Back Squat Cycle!

 

Week 1

10 rep max followed by 

2 Drop sets

2x10@-5% of 10 rep max

 

Conditioning 

GSO WOD 2

“Jack the Gripper”

9:00 AMRAP 

60 Wall Balls 20/14 

40 Deadlifts 

20/15 Bar Muscle-ups (30/20 pull-ups)

Remaining Time Max Rep C&J 

RX 185/125#

Masters 155/105#

Scaled 135/85#

 

Lite Class

Class Warmup then

21-18-15-12-9-6-3

Thrusters

Hanging knee raises

Wall balls

3x mountain climbers

August 16, 2019

Warm-up

Partner 2000m Ski

Partner 1 Mile Run on Assault Runner

Then

2 Rounds of 

Good Mornings x 10

Push-ups x 10

Bent Over Rows with Barbell x 10

 

Clean Barbell Warm-up

 

10:00 to Build to 70% of your 1RM Power Clean then

EMOM 7 of 3 Power Cleans (not touch and go)

 

Conditioning

14:00 AMRAP of 

5 Bar Muscle-ups

10 Deadlifts 225/155

200m Run 

 

Lite Class

Class Warmup then

 

Teams of 3

400m Run Together

100 Box Jumps

400m Run Together

100 Deadlifts

400m Run Together 

100 DB Hang Snatches each arm

400m Run Together 

August 15, 2019

Warm-up

Gymnastics Warm-up

 

Shoulder Prep

1:00 Banded Lat Stretch each side

1:00 Door Jamb Stretch each side

:30 Supinated Hang

:30 Pronated Hang

Band Pull Aparts x 20

Banded External Rotation x 20

 

Handstand Walk Practice

Handstand walks are a skill that must be practiced on a regular basis.  We will continue to work on them for 4 consecutive weeks. No matter where you are on your handstand walk journey, we have drills to fit every skill level!

 

Conditioning

For Time:

30-20-10

Medball Cleans 20/14

S2OH 135/95

Row for Cals

 

Lite Class

Class Warm-up

Planks with Coach Josh

Class WOD

August 14, 2019

Warm-up

Lunge Down/Back

Leg Swings x 10 each way

Air Squats x 10 

Glute Activation Down/Back

Goblet Squat x 10

 

Mobility

Pigeon Stretch x 2:00 per side

Couch Stretch x 2:00 per side

Banded Ankle x 1:00 per side

 

Back Squat 

5x5 @75%

 

Conditioning

50-40-30-20-10

Double Unders

Sit-ups

*2 Rope Climbs after every set of sit-ups is completed.

 

Lite Class

Class Warm-up then

50-40-30-20-10

Double Unders

Sit-ups

Row for Cals

*1 Rope Climb after every set of row is completed.

August 13, 2019

Warm-up

2 Rounds of

1:00 Air Runner

1:00 Bike

1:00 Ski

10 Spidermans

10 Pass Throughs

10 PVC OHS

 

Barbell Snatch Warm-up

 

10:00 to Build to 70% of your 1RM Snatch then

EMOM 7 of 1 Squat Snatch + 1 Hang Squat Snatch + 1 OHS

 

Conditioning

GSO 2019 WOD 1 “Churn & Burn”

3 Rounds for Time of:

20/15 Bike for Cals

20 OTB Burpees

 

Lite Class

1 Mile Run then

10 Burpees

10 Pull-ups

Down to 1 by 1

 

Then

 

10 Thrusters

10 KBS

Down to 1 by 1

August 12, 2019

Warm-up

4 Rounds of

Band Pull Aparts x 10

Band Rows x 10

Wall Ball x 10

Kip Swings x 10

 

Overhead Mobility

 

Build to a moderate 5 Rep S2OH

 

For Time:

5 Rounds of 

15 Wall Ball 20/14

12 Box Jumps 24/20”

9 T2B

 

Lite Class

Class Warm-up then

Class WOD

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