1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

January 24, 2020

General Warm Up 

3 Rounds, :50 on, :10 transition

Freestanding HS Hold Practice

Max rep KB Taters 

Then, 1 max effort set of Strict pull ups after the 3 rounds (6 rep minimum, otherwise use a band) 

 

Mobility/Activation 2:00 Foam Roll T-Spine Smash 

 

Strength 

Every :90 For 6 Sets 

4 Push Press 

Start around 80% and work up if they are fast and efficient. 

 

Conditioning 

3 Rounds 

30 KB Swing 53/35lbs 

30 Wallballs 20/14lbs 

Rest 1:30 

 

Accessory Work 

For Time 

15 Sets of 2-4 Unbroken Strict HSPU 

10 minute cap

 

Lite Class

Class Warmup and Foam Roll then

Class WOD + Ski Sprint Finisher

January 23, 2020

General Warm Up 

AMRAP 6 Minutes 

Row 150m 

:20 Squat Hold 

12 Alternating DB Snatch 

:20 Freestanding HS Hold 

 

Mobility/Activation 

4-way Banded Glute Activation, 20 steps per direction, 5 squats after each direction 

 

Strength 

Back Squat 4x4 @82.5% 

 

Conditioning 

AMRAP 4 Minutes x 3 

Climb the Ladder 

2 Burpees to 6" Target 

2 Double DB Snatch 50/35lbs 

4-4, 6-6, etc 

Rest 2:00 Between AMRAPs. 

Restart after each. 

 

Accessory Work

Prep LAX Ball Pec Smash, :90/side 

3x10 DB Bench Press

 

Lite Class

Class Warmup then

AMRAP 4 Minutes, Rest 1:00 x 5 rounds

Climb the Ladder

2 Burpees 

2 DB Snatches each arm

2 Back Squats

4-4-4, 6-6-6…

January 22, 2020

General Warm Up 

2 Rounds 

20 KB Swings 

12 Goblet Squats 

:10 Bike SPRINT 

 

Mobility/Activation 

Internal Shoulder Rotation Stretch, :90/side 

 

Tall Snatch Warm Up 

2 rounds, 3 reps in each position 

Strength 

For time: 

10 Squat Snatch @72.5% 

Rest :60 

8 Squat Snatch @75% 

Rest :60 

6 Squat Snatch @77.5% 

 

Conditioning 

Every 3:00 for 12:00 

60 Double Unders 

20 Push Press 95/65lbs 

 

Accessory Work

For Total Calories 

:25 Max Calorie Bike 

Rest 5:00 

:30 Max Calorie Bike 

Rest 5:00 

:35 Max Calorie Bike 

Rest 5:00 

:40 Max Calorie Bike

 

Lite Class

3 Rounds of the class warmup then

5 Rounds of 

:30 ME Bike

1:00 Rest

 

5 Rounds of 

60 Double Unders

40 Cals between rower and ski

20 Push Presses

January 21, 2020

General Warm Up 

2 Rounds 

12 Light RDLs 

20 Wallballs 

12 Light Power Cleans 

 

Mobility/Activation 

Banded Overhead Distraction, 1:00/side 

 

Strength 

EMOM for 8 Minutes 

3 Power Cleans @70-80% 

Drop and Reset 

 

Conditioning 

50 DB Thrusters 10-50lbs* 

Run 400m 

*Coach assigns the weight on the DBs 

 

Lite Class

Class Warmup and Mobility then

10 Rounds of 

10 DB Thrusters

200m Run

10 Hanging Knee Raises

January 20, 2020

General Warm Up 

2 Rounds 

20 S-Arm Russian KB Swings 

20 Lunge Steps (unweighted) 

 

Mobility/Activation 

Pigeon/Banded Pigeon Pose :90/side 

 

Strength 

Back Squat 5x5 @72.5% 

 

Power Clean Warm Up 

5-10 reps of the Hovering Snatch/Clean Drill 

 

Conditioning 

3 Rounds 

25 Burpees 

20 Power Cleans 135/95lbs 

 

Accessory Work 

5x1:00 Single Leg Wallsit 

:30 Per Side 

Rest as needed between sets

 

Lite Class

4 Rounds of the class warmup then

4 Rounds of 

30 Situps

25 Burpees

20 Power Cleans (rounds 2 and 4 from hang)

15 Cals (switch machine every round)

January 17, 2020

General Warm Up 

AMRAP 7 Minutes 

25’ HS Walk, or :60 of practice 

250m Row 

10 Lateral/Cossack Squats 

 

Strength 

Every :90 For 5 Sets 6 Push Presses 

Start around 75% and work up if they are fast and efficient.

 

Conditioning 

Every 4 Minutes for 16 Minutes 

25/20 Calorie Row AFAP 

 

Accessory Work

EMOM for 10 Minutes 

5-7 Unbroken Toes to Bar* 

*This should be 1 set each round

 

Lite Class

500m Row

400m Ski

300m Run

20 Cal Bike

 

Partner WOD

100 KBS (one person works/one person stays in plank)

100 Wall Ball (one person works/one person stays in wall sit)

100 Cal Ski (work/rest)

100 Cal Bike (work/rest)

January 16, 2020

General Warm Up 

3 Rounds 

8 Burpees 

12 Squats** 

:20 Static Hanging Knee Raise Hold 

 

Mobility/Activation Single LAX Ball Smash around the knee, :90/ side 

 

Strength 

Back Squat 4x4 @80% 

 

Push Jerk Prep

3x5 Pause Push Jerks, increasing weight 

 

Conditioning 

AMRAP 3:00 x 3 

15 Sit Ups 

12 OTB Burpees 

6 Shoulder to OH 155/105lbs 

Rest :90 Between AMRAPs 

 

Accessory Work 

4x15 Seated DB Strict Press

 

Lite Class

Class Warmup then

10 down to 1 by 1 of Back Squats and Burpees

Rest 2:00 

10 down to 1 of Front Squats and Ring Rows

 

Sprint Finisher

January 15, 2020

Mobility/Activation 2:00 Squat Hold (at least 1:00 unsupported) 

 

General Warm Up 

2 Rounds 

16 S-Arm DB Hang Clusters 

10 Shoulder Taps 

40 Single Unders 

 

Strength 

10 Squat Clean & Jerk @70% 

Rest :60 

8 Squat Clean & Jerk @72.5%

Rest :60 

6 Squat Clean & Jerk @75% 

 

HSPU Skill 

5x1 HSPU Negative, kick down after each 

3x1 HSPU Negative + butt to the wall, knees out 

2x 2-4 Kipping HSPU 

 

Conditioning 

For Time, Teams of 2 

50 Double Unders 

40 HSPU 

8 Rope Climbs 

100 Double Unders 

30 HSPU 

6 Rope Climbs 

150 Double Unders 

20 HSPU 

4 Rope Climbs 

200 Double Unders 

10 HSPU 

2 Rope Climbs 

 

Accessory Work 

21-18-15-12-9 Bar Facing Burpees 

Rest 2:00 between sets

January 14, 2020

General Warm Up 

2 Rounds 

20 Alternating DB Snatch 

:30 HS Hold (freestanding if possible) 

20 Goblet Squats 

:60 Doorway Stretch (switch arms on R2) 

 

Strength 

Every 4:00 for 12:00 9 Touch and Go Power Snatch 

 

Ring Muscle Up Skill 

2x3 Kip Swings 

2x2 Big Kips w/ Pull to Hips 

1x 1-3 Muscle Up Turnovers (no dip) 

 

Conditioning 

AMRAP 2:00 x 4 

9 Thrusters 95/65lbs 

3 Muscle Ups 

Rest 2:00

 

Lite Class

Class Warmup then

4 Rounds of 

:45 on/:15 off

Squat Jumps

Sit-ups

Row

Burpees

Bike

Step ups

Ski

Run

January 13, 2020

General Warm Up 

:30 Bike w/ Glute Activation band around knees 

20 Duck Walk Steps 

20 Squat Jumps 

20 Duck Walk Steps 

:30 Bike w/ Glute Activation band around knees 

 

Strength 

Back Squat 5x5 @70% 

 

Mobility/Activation 

20 Scap Pull Ups 

10 Kip Swings 

Internal Shoulder Rotation Stretch, :90/side 

 

Pull Up Progression Warm Up 1-2 times through, all unbroken 

1 Pull Up + 1 Kip 

2 Pull Ups + 1 Kip 

3 Pull Ups + 1 Kip 

 

Conditioning 

3 Rounds 

300m Run or Row 

15 Pull Ups 

20 Step Through Lunges 

 

Accessory Work 

4x10 Back Rack Jumps 75/55lbs 

 

Lite Class

Class Warmup then

6 Rounds 

300m Run or Row (alternate every round)

10 Pull Ups 

20 Step Through Lunges

30 Sit-ups

40 Mountain Climbers each leg

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