1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

December 12, 2019

General Warm Up 

3 Rounds 

8 Burpees 

10 Empty Bar OH Squats 

:20 Hanging Knee Raise Hold 

 

Mobility/Activation Double LAX Ball or Foam Roller T-Spine Smash, 2:00 

 

Strength 

AMRAP 1 Minute Max Rep Power Snatch @60% Rest 3:00 

AMRAP :90 Max Rep Power Snatch @70% Rest 3:00 

AMRAP 2 Minutes Max Rep Power Snatch @80% Beat your score from Week 2 

 

Conditioning 

For Time 

25 OH Squats 95/65lbs 

Row 300m 

Rest 2:00 

Row 300m 

20 OH Squats 125/85lbs 

Rest 2:00 

15 OH Squats 155/105lbs 

Row 300m 

Rest 2:00 

Row 300m 

10 OH Squats 175/115lbs 

 

Lite Class

Intervals!!!

December 11, 2019

Mobility/Activation 

2:00 Squat Hold (at least 1:00 unsupported) 

 

General Warm Up 

2 Rounds 

16 S-Arm DB Hang Clean and Jerk 40/25lbs 

12 Goblet Squats 

Row 150m HARD 

 

Clean Warm Up 

3 Tall Squat Cleans 

3 Position 1 Squat Cleans 

3 Hang Squat Cleans (below knee) 

Repeat with 75/55lbs 

 

Strength 

Every 2 Minutes For 12 Minutes 

4 Touch and Go Squat Clean 

 

Conditioning 

AMRAP 4 Minutes 

15 Devils Press 40/25s 

15 Push Jerk 40/25s 

Rest 2:00 

AMRAP 3 Minutes 

15 Devils Press 40/25s 

15 Push Jerk 40/25s 

Rest 2:00 

AMRAP 2 Minutes 

15 Devils Press 40/25s 

15 Push Jerk 40/25s 

 

Accessory Work

1:30 on, 1:30 off x 5 Row for wattage 

Increase your average wattage every round

 

Lite Class

Class Warm-up then

 

For Time

Ski 800m

Row 800m

Clean and jerk, 21 reps

Run 800 meters

Clean and jerk, 21 reps

Ski 800m

Row 800m

December 10, 2019

General Warm Up 

2 Rounds 

Row 250m 

:30 Doorway Stretch, Left 

10 Empty Bar Low Hang Clean and Jerk 75/55lbs 

:30 Doorway Stretch, Right 

 

Strength 

Bench Press 

5 @40% 

5 @50% 

3 @60% 

3 @70% 

3 @75% 

As many as you can @80% 

 

Conditioning 

AMRAP 13 Minutes 

7 Clean and Jerk 115/75lbs 

15 Wallballs 20/14lbs 

20 Double Unders 

 

Lite Class

Class Warm-up then

150 Sit-ups For Time with 5 Burpee EMOM

Rest 2:00

150 Wall Ball For Time with 5 Burpee EMOM

December 9, 2019

General Warm Up 

20 Empty Bar Hang Clusters 

15 Strict Pull Ups 

10/7 Calorie Bike Sprint 

 

Mobility/Activation Internal Shoulder Rotation, :90/side 

 

Strength 

Deadlift 

1x6@65% 

1x5@75% 

1x4@85% 

1x1@95% 

Touch and Go 

 

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 

"Fran" 

Rest 5:00 

"Fran" 

 

Accessory Work 

Pick 1 based upon perceived weakness 

3x10 Front Rack Walking Lunges 

4x15 Arms up plank shoulder taps 

4x20 Elevated Ring Rows

 

Lite Class

Class Warm-up then

Five Rounds for time of:

500m row

10 Hang Squat Cleans 135/95

10 Shoulder to OH 135/95

10 Pull-ups

December 6, 2019

General Warm Up 

30 Goblet Squats 

30 Hollow Rocks 

:30 Bike HARD 

 

Mobility/Activation 

Barbell Lat and Tricep Smash 

 

Strength Every 2 Minutes For 14 Minutes

(3) 3-second Pause Front Squats 

 

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 100/70 Calorie Bike 

Every minute not including 0:00, perform 7 Handstand Push Ups 12 Minute Cap* 

 

Accessory Work

In a :10 window, determine your maximum output in calories per hour. 

Every 3 Minutes for 15 Minutes Max time pulling 85% of your max output on the rower

 

Lite Class

 

4 rounds of

15 Squat Jumps

15 Pull Ups

 

Then 

 

4 rounds of

75 Double Unders

15 Push Jerks

December 5, 2019

General Warm Up 

3 Rounds 

15 Empty Bar RDLs 

15 Wallballs 

 

Mobility/Activation 

20 Front Rack Elbow Pointers 

 

Clean Warm Up 

3 Tall Power Cleans 

3 Position 1 Power Cleans 

3 Hang Power Cleans 

Repeat 75/55lbs or less 

 

Strength 

AMRAP 1 Minute Max Rep Power Cleans @65% 

Rest 3:00 

AMRAP :90 Max Rep Power Cleans @75% 

Rest 3:00 

AMRAP 2:00 Max Rep Power Cleans @85% 

Beat your scores from week 1 

 

Conditioning 

AMRAP 10 Minutes 

8 Unbroken Hang Squat Snatches 95/65lbs 

6 Unbroken Hang Squat Snatches 95/65lbs 

4 Unbroken Hang Squat Snatches 95/65lbs 

2 Unbroken Hang Squat Snatches 95/65lbs 

Rest 1:00 

 

Accessory Work

20 Minute Run

Using your 10K Pace 

First 5 Minutes +:90/mi 

Next 3 Minutes: +:60/mi 

Next 2 Minutes: +:30/mi 

Last 10 Minutes @ your 10K Pace 

 

Lite Class

 

5 rounds of

10 Back Squats

20 Russian Twists

 

Remaining Time

AMRAP 

Run 200m

15 Deadlifts 

10 Bar Facing Burpees

December 4, 2019

Mobility/Activation 

Banded Internal/External Shoulder Rotation 10 reps per arm 

 

General Warm Up 

3 Rounds 

:50 of: 2 PVC Pass Throughs + 2 OH Squats 

:10 Transition 

:50 Bike, increasing speed 

:10 Transition 

 

Strength Every 2 Minutes For 14 Minutes 

5 Touch and Go Squat Snatch 

 

Conditioning Teams of 3 AMRAP 

15 Minutes Max CalorieBike

 

Handstand Walk Skill 

1) 1x :30 Handstand Hold (against wall) 

2) 1x :30 HS hold, shift weight slightly from hand to hand 

3) 4x3 Kick ups - place hands further from the wall each time 

4) 3x3 HS walks into wall 

 

Accessory Work

HS Walk Every :30 for 7:00 in 25’ increments or :30 as far as possible

 

Lite Class

 

1000m row

15 rounds of Cindy

1000m Ski 

December 3, 2019

General Warm Up 

2 Rounds 

10/7 Calorie Bike 

12 Push Ups 

12 Lateral Squats 

:20 Freestanding HS Hold (or supported) 

 

Mobility/Activation 

T-spine smash with Foam Roller, 2:00 

 

Strength 

Strict Press 5x5 @ 65% Across 

Press like it's 90% 

 

Ring Muscle Up Skill 

2x3 Kip Swings 

2x2 Big Kips w/ Pull to Hips 

1x 1-3 Muscle Up Turnovers (no dip, choose number of reps based on skill/capacity)

 

Conditioning 

For Time 

400m Run 

40 Step Through Lunges 

12 Burpee Muscle Ups 

40 Step Through Lunges 

400m Run 

 

Lite Class

 

5 rounds of

1:00 Plank on Hands

12 DB Snatches each arm

24 Wall Ball

36 Sit-ups

48 Double Unders

December 2, 2019

General Warm Up 

3 Rounds 

Row 300m 

12 Hinge Squats w/ 45/35lb plate 

12 Perfect Push Ups 

 

Mobility/Activation Pigeon Pose, :90/side 

Then 30 Deadbugs 

 

Strength 

Deadlift Touch and Go

1x6@62.5% 

1x5@72.5% 

1x4@82.5% 

1x1@92.5% 

 

Thruster Warm Up 

10 Pause Thrusters w/ empty bar 

 

Conditioning 

3 Rounds 

AMRAP :90 

Thruster Plus* Ladder 95/65lbs 

Rest 3:00 

 

Accessory Work

Pick 1-2 (based upon perceived weakness) 

3x10 Double KB RDLs 

4x15 Top Half V-Ups 

4x20 DB Prone Bench Row 

 

Lite Class

1 Mile Run Buy In

Then

21-15-9

Thrusters 

Pull Ups

*400m run after each set of Thrusters and Pull-ups

November 29, 2019

Open Gym Hours

7-9am and 4-6pm.

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