1100 Globe Ave Mountainside, NJ 07092

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WOD Archive for August 2019

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

August 9, 2019

Warm-up

 

2 Rounds of 

200m Ski

15 Burpees

200m Ski

15 Air Squats

200m Ski

15 PVC OHS

 

Mobility

Foam Roll Quads, Glutes and Hip Flexors

Banded Hip Flexor Stretch

Ankle Dorsiflexion Work

 

Back Squat

5x5 @70%

 

Conditioning 

21-15-9

OHS 95/65

Russian Swings 70/53

Box Jump 24/20”

 

Lite Class

Class Warmup then

21 OHS, KBS, Box Jump

400m Run

15 OHS, KBS, Box Jump

.75 Mile Bike

9 OHS, KBS, Box Jump

400m Ski 

Then back up the ladder finishing with 400m Ski after the set of 21

 

August 7, 2019

Warmup

5:00 of movement (row, ski, bike or run)

Then 3 rounds of 

10 Downward Dog to Spiderman (5 each side)

10 Kossack Squats (5 each side)

10 Hollow Rocks

10 Push-ups 

10 Air Squats

 

Front Rack Mobility

 

Oly 

Within a 15:00 clock you must build up to 65% of your 1RM Clean and do 3 Max Effort sets of Hang Squat Cleans. Rest as needed between efforts. Record your total for the 3 sets. 

 

Conditioning 

20 Cal Bike or Ski Buy In then

21-15-9

Thrusters 115/75

OTB Burpees

20 Cal Bike or Ski Cash Out (choose the option you haven’t done yet)

 

Lite Class

Class Warmup and WOD