1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

September 8, 2020

Warm-up

10 Spidermans

10 Scorpions

10 PVC Pass Throughs

10 PVC OHS

 

Complete the following with a barbell:

5 Muscle Snatches

5 Power Snatches

5 OHS

5 Hang Squat Snatches

Then

5 Muscle Cleans

5 Power Cleans

5 Front Squats

5 Hang Squat Cleans

 

Conditioning

 

5 ROUNDS (20:00 cap)

5 Squat Snatches (Heavy but smooth reps!  You can go up in weight each round. Change the weight during your rest.  If it gets sloppy, bring the weight down.)

immediately into;

1:00 of Rowing at 90% for max meters.

Rest 1:00

After the last round, wipe down your rower for the next group.

 

5 ROUNDS (20:00 cap)

5 Front Squats From the Ground (Heavy but smooth reps!  If it gets sloppy, bring the weight down.)

immediately into;

1min. of DB Bent Over Rows (right arm)

1min. of DB Bent Over Rows (left arm)

Rest 1min

 

Accessory Work

2 Rounds of

Elbow Plank x 1:00

Bird Dog x 1:00

September 8, 2020

Warm-up

10 Spidermans

10 Scorpions

10 PVC Pass Throughs

10 PVC OHS

 

Complete the following with a barbell:

5 Muscle Snatches

5 Power Snatches

5 OHS

5 Hang Squat Snatches

Then

5 Muscle Cleans

5 Power Cleans

5 Front Squats

5 Hang Squat Cleans

 

Conditioning

 

5 ROUNDS (20:00 cap)

5 Squat Snatches (Heavy but smooth reps!  You can go up in weight each round. Change the weight during your rest.  If it gets sloppy, bring the weight down.)

immediately into;

1:00 of Rowing at 90% for max meters.

Rest 1:00

After the last round, wipe down your rower for the next group.

 

5 ROUNDS (20:00 cap)

5 Front Squats From the Ground (Heavy but smooth reps!  If it gets sloppy, bring the weight down.)

immediately into;

1min. of DB Bent Over Rows (right arm)

1min. of DB Bent Over Rows (left arm)

Rest 1min

 

Accessory Work

2 Rounds of

Elbow Plank x 1:00

Bird Dog x 1:00

September 4, 2020

General Warm Up 

3 Rounds 

30 Jumping Jacks 

10 Plank Rotations

 

Mobility

2:00 Pigeon Pose per side

2:00 Couch Stretch per side

2:00 Banded Lat Stretch

 

Conditioning

10:00 AMRAP

30 Double Unders

10 Front Squats 135/95

 

Swole Session

5 Rounds Not For Time of

DB Bicep Curls x 10

Banded Tricep Pushdown x 20

Bent Over Reverse Flys x 10

Push-ups x 10

 

Core Finisher

50 Sit-ups

50 Russian Twists

September 3, 2020

General Warm Up 

2:00 Wrist Stretch then 

2:00 Plank then 

20 Leg Swings (front-to-back) 

20 Leg Swings (side-to-side) 

 

Mobility/Activation 

20 Banded Internal/External Rotations per arm 

20 Pass Throughs

20 Banded OH Squats (hold band OH w/ tension)

 

Tall Snatch Warm Up, 2 reps in each position 

5 Position Snatches 

5 Hang Snatches

 

Strength

Every :90 for 12:00

Hang Snatch x 2 + OHS 

 

Conditioning

For Time:

20 Power Snatches 95/65

20 Burpees

20 Overhead Squats 95/65

20 Burpees

20 Squat Snatches 95/65

 

Accessory Work 

3 Rounds 

25 Hollow Rocks 

Rest 2:00 

 

September 2, 2020

General Warm Up 

20 Spidermans 

20 A-frame Toe Touches 

20 Vertical Leaps 

 

Strength

Front Rack Bulgarian Split Squats

EMOM 10 (alternating legs each round)

7 reps

 

Conditioning

EMOM 7

10/7 Calorie Bike 

10 KBS 53/35lbs 

 

Rest 3:00 (wipe down equipment)

 

EMOM 7 

13/9 Calorie Ski

15 Sit-ups

 

Accessory Work 

4 Sets 

30 Top Half V-Up 

Rest 1:00

September 1, 2020

Mobility/Activation 

20 Front Rack Elbow Pointers 

1:00 Wrist Stretch 

 

Clean Warm Up 

10 Empty Bar Front Rack Duck Walk Steps 

10 Empty Bar Front Squats 

10 Empty Bar Front Rack Duck Walk Steps 

10 Empty Bar Position 1 Squat Cleans 

10 Empty Bar Front Rack Duck Walk Steps 

10 Empty Bar Hang Squat Cleans

 

Strength

“The Perna Complex”

Every 2:00 for 10:00 complete

Power Clean + Front Squat + Hang Squat Clean x 2 + Push Jerk + Split Jerk

 

Conditioning

7 Rounds of 

7 Lateral Burpees over the DB

10 Alternating DB Hang Power Clean 50/35lbs 

7 T2B, Hanging Knee Raises or V-ups

 

Accessory Work*

1:00 R. Side Plank 

1:00 L. Side Plank 

:45, :45, 

:30, :30, 

:15, :15, 

*No rest in between!

 

August 31, 2020

General Warmup

1:00 Jump Rope 

10 Push Ups 

1:30 Jump Rope 

15 Push Ups 

2:00 Jump Rope 

20 Push Ups then 

20 Leg Swings (front to back) 

 

Strength

Strict Pull-ups

EMOM 10 

Pick a number that you can maintain for all 10 sets.  Keep it on the easier side if you have not done any pull-ups since the shutdown.  Feel free to even skip a few rounds to keep the volume down.  

 

Conditioning

4 Rounds For Time

6 KB Snatch 53/35 (right arm)

6 KB OH Lunge Steps 53/35 (right arm)

6 KB Snatch 53/35 (left arm)

6 KB OH Lunge Steps 53/35 (left arm)

400m Run

 

Accessory Work 

Every 2 Minutes for 10 Minutes 

:20 Hollow Body Hold directly into 15 V-Ups

August 28, 2020

Mobility/Activation Recommendation

2:00 Adductor Mash, Per Side

 

General Warm Up

1:00 of 10m Side Shuffle Shuttles

Then

10 Burpee to Target

10 Muscle Snatches

6 Burpee to Target

10 Muscle Snatches

4 Burpee to Target

10 Muscle Snatches

 

Strength

Deadlift

Build to a heavy set of 4

 

Conditioning

AMRAP 15 Minutes

Row 400m

10 Devil's Presses 40/25s

Run 300

20 Burpees

 

Parking Lot/At Home WOD

 

General Warmup

10 Spidermans each side

10 Scorpions each side

10 A Frame Toe Touches each side

 

Mobility

Pigeon Pose x 2:00 per side

Hip Flexor x 2:00 per side

Calf Stretch for Ankle Mobility x 2:00 per side

 

Strength

EMOM 10

Complete 5 Floor Presses each side + 5 Bent Over Rows each side 

These movements are single arm 50/35

 

Conditioning

For Time

18 Burpees

18 DB Thrusters 50/40s

Rest 2:00

15 Burpees

15 DB Thrusters 50/40s

Rest 1:30

12 Burpees

12 DB Thrusters 50/40s

Rest :30

9 Burpees

9 DB Thrusters 50/40s

Rest :15

6 Burpees

6 DB Thrusters 50/40s

 

Accessory Work

5 Rounds of

25 Bicycles each side

10 Bird Dogs each side

August 27, 2020

General Warm Up

2:00 of Forward Fold

Then

20 Medicine Ball Cleans

20 Band Pull Aparts

20 Calorie Row

 

Strength

Front Squat

6x3 @65%

Tempo Down, Speed up

 

Mount Neverest

9-15-21-27

Overhead Squat 95/65lbs

Chest to Bar Pull Ups

 

Accessory Work

4 Rounds

70m Sled Push Shuttle (35m out, 35m back)

Rest 3:00 between rounds

Rounds 1 and 4 perform the sled shuttle with

an empty sled. You may add weight to the

sled as long as the pace stays sprint-y

 

Parking Lot/At Home WOD

 

General Warm Up 

3 Rounds 

10 Cossack Squats 

10 Spidermans (5 per side)

10 Pass Throughs

10 PVC OHS

 

Snatch Warmup then

 

Every :90 for 8 Rounds

Snatch + OHS + Hang Snatch + OHS

 

Conditioning

Sled WORK!!

 

Accessory Work 

*Tabata Flutter Kicks 

*Tabata is 8 Cycles of :20 Work, :10 Rest 

August 26, 2020

General Warm Up

500m Row

Then

3:00 of Dumbbell Yoga*

Without putting the bar down, move through different

movements to get loose.

Ie. Good mornings, ohs, hang snatches, lunges etc.

 

Strength

Every 2:00 for 12:00

Above Knee Snatch + Below Knee Snatch + Snatch

Sets 1-2: Technique Focus

Sets 3-4: Build in weight, NO misses

Sets 5-6: Technique Focus

Drop and reset between reps if necessary to maintain

form. Above Knee Snatch should be well below hip.

 

Conditioning

For Time

22 Alternating Single DB Step Ups 24/20" 50/35lbs

22 Alternating DB Snatch 50/35lbs

26 Alternating Single DB Step Ups 24/20" 50/35lbs

26 Alternating DB Snatch 50/35lbs

30 Alternating Single DB Step Ups 24/20" 50/35lbs

30 Alternating DB Snatch 50/35lbs

 

Accessory Work

3 Rounds

30 Toes to Bar

90' HS Walk (30' sections)

20 Power Cleans 145/105lbs

Rest 2:30

 

Parking Lot/At Home WOD

 

General Warm Up 

9 Burpees 

20 Lunge Steps 

7 Burpees 

20 Lunge Steps 

5 Burpees 

then 

1:00 Puppy Dog Pose

1:00 Hang from rig

Banded Lat Stretch

 

Strength

Strict Pull-ups

EMOM 10 

Pick a number that you can maintain for all 10 sets.  Keep it on the easier side if you have not done any pull-ups since the shutdown.  Feel free to even skip a few rounds to keep the volume down.  

 

Conditioning

For Time

9-12-15

DB Power Clean 50s/35s

Farmers Carry*

DB Front Squats 50s/35s

 

Rest 4:00, then:

 

15-12-9

DB Power Clean 50s/35s

Farmers Carry*

DB Front Squats 50s/35s

 

Farmer Carry Distance

*100m/150m/200m

Then

200m/150m/100m

 

Accessory Work

3 Rounds of alternating movements

Wall Sit

Plank

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