1100 Globe Ave Mountainside, NJ 07092

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WOD Archive for March 2020

April 1, 2020

General Warm Up 

3 Rounds 

Run 100m 

8 KB Taters 

:20 Hanging L-Sit Hold

 

Strength 

3" Deficit Deadlift 

8x3 @60% 

 

Conditioning 

AMRAP 14 Minutes 

200m Run 

20 Wallballs 20/14 

12 Toes to Bar 

 

Accessory Work

24-22-20-18-16-14-12-10-8-6-4-2

Unbroken KB Swings 53/35lbs Rest as little as need to remain unbroken 

 

At Home WOD

 

General Warm Up 

20 Spidermans 

20 A-frame Toe Touches 

20 Vertical Leaps 

 

Workout For Time 

150 Kettlebell Swings 53/35lbs or less* 

 

*Every 2 Minutes until you finish, including the start, 16 Jumping Lunges 

 

Accessory Work

Accumulate 5:00 Arms extended at your side

March 31, 2020

General Warm Up 

30 Band Pull Aparts

Then 2 Rounds 

10 Barbell Good Mornings + BTN Press (perform a Good morning followed by a BTN press = 1 rep)

:20 Bike Sprint 

 

Mobility/Activation 

Banded Overhead Contract/Relax, :60/side 

 

Strength 

"Touch and Go" Push Jerk 

3x10 @70% 

 

Conditioning

“Bike Tyson” 

For Time 

15/9 Calorie Bike 

12 Sandbag Cleans 150/100lbs* 

Rest 3:00 

12 Sandbag Cleans 150/100lbs 

15/9 Calorie Bike 

*Sub for Sandbag Cleans are Clean and Jerks 135/95lbs 

 

Accessory Work 

3 Rounds 

Max Distance Row @ :10 faster than your 2K 500m/split 

Rest 4:00 between rounds 

Score is distance in meters.

 

At Home WOD

 

General Warm Up 

Run 800m then 

20 Arm Circles Forward 

20 Arm Circles Backwards 

then 1:00 Squat Hold 

 

Workout 

5 Rounds 

AMRAP 1:00 Mountain Climbers 

AMRAP 1:00 Push Ups 

AMRAP 1:00 Squat Jumps 

AMRAP 1:00 V-Ups 

Rest 3:00 

 

Accessory Work

1:00 R. Side Plank 

1:00 L. Side Plank 

1:00 Rest 

:45, :45, :45, 

:30, :30, :30, 

:15, :15, :15

March 30, 2020

General Warm Up 

3 Rounds each, with a partner 

P1: 1:00 Row 

P2: Max rep S-Arm DB Hang Clusters 

 

Mobility/Activation 

Banded Front Rack Mobilization, :60/side 

 

Strength

Squat Clean 6x3 @60% 

 

Conditioning

For Time 

Run 400m 

30 Alternating DB Snatch 50/35lbs 

Run 400m 

30 Alternating DB Snatch 50/35lbs 

Run 400m 

30 Alternating DB Snatch 50/35lbs 

Run 400m 

 

Accessory Work Prep 

2 sets, increasing speed on round 2 

50m lateral side shuffles (25m per direction) 

50m Carioca steps (cross over/under) 

25m sprint

 

Accessory Work 

4 Rounds 

30-20-10m Shuttle Run

Rest 4:00 

 

At Home WOD

 

General Warm Up

3:00 Jump Rope 

10 Push Ups 

2:00 Jump Rope 

15 Push Ups 

1:00 Jump Rope 

20 Push Ups then 

20 Leg Swings (front to back) 

 

Workout 

Every 3 Minutes for 30 Minutes

10 Burpees 

10 Sumo Deadlift High Pulls (KB, DB, or Barbell) 

30 Lateral Line Hops 

 

Accessory Work 

5 Rounds 

1:00 Superman Hold 

Rest as needed 

March 28, 2020

8:30 Virtual Mobility followed by 9-11 Virtual Open Gym

 

General Warm Up 

400m Run 

30 Step Ups 

2:00 Roll Arches of Foot on barbell or lacrosse ball 

30 Step Ups 

400m Run 

 

Workout 

Run 5K* 

*If possible, run this before you’ve eaten (AKA Fasted) 

 

Accessory Work 

Set a Clock for 5:00 Mobility work with your largest area of weakness 

For Example: - Tight Shoulders? Hang from a pull up bar - Tight calves? Smash the on barbell or lacrosse ball - Tight hips? Sit in the bottom of a squat 

March 27, 2020

Mobility/Activation 

20 Banded Internal/External Rotations per arm 

 

General Warm Up 

Row 1k, Then: 

2 Rounds 

20 PVC OH Duck Walk Steps 

10 Kip Swings 

5 Pull Ups 

 

Snatch Warm Up 

5 Position 1 Snatches and 5 Hang Snatches 

 

Strength 

Find 1RM Below Knee Hang Squat Snatch 

 

Conditioning 

2 Rounds 

AMRAP 3 Minutes 

Max Calorie Row 

AMRAP 3 Minutes 

Max Rep Bar Muscle Ups 

Rest 3:00 

 

Accessory Work 

AMRAP 9 Minutes 

40' UB HS Walks

 

At Home WOD

 

General Warm Up 

2:00 Saddle Pose then 

20 Lateral Line Hops 

20' Duck Walk (10' forward, 10' backwards) then 

10 Squat Jumps (for height) 

 

Workout 

Every 2 Minutes for 20 Minutes 

10 Box Jumps or Jumps Over an Object 

20 Flutter Kicks (20 per leg, 40 total kicks) 

Max Rep Air Squats in remaining time 

No rest, continue squatting until the next 2 minute window begins and restart. 

 

Accessory Work 

Shoulder Death Circuit 

:30 Palms Forward 

:30 Palms Backwards 

:30 Internal/External Rotation Alternating 

:30 Swimmers 

1:00 Arms Extended at your sides Hold 

March 26, 2020

General Warm Up 

3 Rounds 

5 Strict Pull Ups 

10 Front Squat w/ Empty Bar 

5 Tall Burpee Box Jumps, step down 

 

Mobility/Activation 

Dragon Pose, 1:00/side 

 

Clean Warm Up 

3 Position 1 Squat Cleans and 3 Hang Squat Cleans 

 

Strength 

Squat Clean & Split Jerk 

6x2 @80% 

 

Conditioning 

AMRAP 5 Minutes 

30 Box Jumps 30/24" 

30 KB Squat Cleans (15 each arm) 70/53lbs 

30 KB Goblet Lunge Steps 70/53lbs 

 

At Home WOD

 

General Warm Up 

3 Rounds 

12 Lateral Squats 

8 Push Ups w/ a twist then, 

20 Calf Raises 

 

Workout 

30-20-10 Goblet Lunge Steps 

1-Arm KB/DB Push Presses 50/35lbs or less 

1-Arm KB/DB Row 

Lateral Hops over the KB/DB 

 

Accessory Work 

Tabata Sit Ups Tabata is 8 Cycles of :20 Work, :10 Rest 

March 25, 2020

General Warm Up 

AMRAP 6 minutes 

10 Ring Rows 

15 Jump Squats 

10 Shoulder Taps 

15 Double or Single Unders 

 

Mobility/Activation 

Hanging Shoulder Opener, 1:00/side 

 

Strength 

3" Deficit Deadlift 

8x3 @70% 

 

Thruster Warm Up 

2x6 Pause Thrusters, first set with an empty bar, second set with lighter than workout weight. 

 

Conditioning 

For Time 

25 Thrusters 95/65lbs 

25 Pull Ups 

100' HS Walk 

25 Thrusters 95/65lbs 

25 Pull Ups 

 

Accessory Work 

5 Rounds 

15 R. Arm KB Push Presses AHAP 

15 L. Arm KB Push Presses AHAP 

Rest 2:00

 

At Home WOD

 

General Warm Up 

9 Burpees 

20 Lunge Steps 

7 Burpees 

20 Lunge Steps 

5 Burpees 

then 2:00 Puppy Dog Pose 

 

Workout 

3 Rounds 

15-12-9 Dumbbell Snatch 50/35lbs or less 

Lateral Burpee over the DB 

Rest 4:00 between 15-12-9’s Go hard on each interval - 4:00 is a lot of rest! 

 

Accessory Work

3 Rounds 

Max Duration Single Leg Lunge Holds, right leg forward Rest :30 

Max Duration Single Leg Lunge Holds, left leg forward Rest 1:00 

March 24, 2020

Mobility/Activation 

20 Band Pull Aparts 

20 Arm Circles per arm (10 forward, 10 backward) 

 

General Warm Up 

3 Rounds 

10 Single KB Front Squats 

10 S-Arm KB Push Press 

Ski or Row 150m 

 

Push Jerk Warm Up 

2x5 Pause Push Jerks, increasing weight 

 

Strength

"Touch and Go" Push Jerks 10-8-6-2 

 

Conditioning 

EMOM 12 Minutes - Alternating Movements 

8 Burpee Pull Ups 

8 Unbroken Front Squats AHAP 

 

Accessory Work 

3 Rounds 

600/500m Row 

1,800/1,600m C2 Bike 

Rest 3:00 

If C2 bikes are not available, Echo or Assault Bike will work.

 

At Home WOD

 

General Warm Up 

Tabata Lateral Line Hops then, 

10 inchworms then, 

1:00 Per Side, Doorway Stretch 

 

Workout 

AMRAP 4:00 x 5 

30 Mountain Climbers (each leg coming up = 1 rep) 

15 Sit Ups 

15 Push Ups 

Rest 1:00 between rounds 

 

Accessory Work 

10 Rounds :20 Superman Hold Rest :40

March 23, 2020

Monday

 

Mobility Recommendation 

20 Front Rack Elbow Pointers 

1:00 Wrist Stretch 

 

General Warm Up 

Row 300m, then: 

12-9-6 

Empty Bar Hang Squat Clean 

:30 Freestanding HS Hold after each set 

 

Strength 

Squat Clean 

5x1 @90-95% 

 

HSPU Skill

5x1 HSPU Negative, kick down after each 

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

2x 2-4 Kipping HSPU 

 

Conditioning 

AMRAP 15 Minutes 

Run 200m 

15 Sit Ups 

Run 200m 

15 HSPU 

 

Accessory Work 

"Flight Simulator" 

10-20-30-40-50-40-30-20-10 Unbroken Double Unders 

Rest as needed to stay unbroken 

15 Minute Cap

 

At Home WOD

 

General Warm Up 

Run 5:00 

2:00 Per Side, Dragon Pose 

2:00 Squat Hold 

 

Workout For Time 

100 Air Squats 

400m Run (or run 1:00 out/back or 75 Jumping Jacks) 

75 Air Squats 

400m Run 

50 Air Squats 

400m Run 

25 Air Squats 

 

Accessory Work 

Every 2 Minutes for 10 Minutes 

:20 Hollow Body Hold directly into 15 V-Ups

March 20, 2020

Mobility/Activation 

2:00/side, Pigeon/Banded Pigeon Pose 

 

General Warm Up 

3 Rounds 

5 Goblet Squats 

5Burpees 

10 Kipping Knee Raises 

10 Pass Throughs

 

Snatch Warm Up 

Tall Snatch Warm Up, 2 reps in each position 

5 Position 1 Snatches 

5 Hang Snatches 

 

Strength 

Above Knee Hang Squat Snatch 

6x1 @90% 

 

Conditioning 

10 Rounds 

7 Calorie Machine (Bike preferred, 7/5 calories) 

7 Toe to Bar 

7 Overhead Squats 145/100lbs 

 

Accessory Work

AMRAP 12 Minutes 

6 DB Deadlift 50/35lbs 

9 DB Power Cleans 50/35lbs 

12 DB Front Rack Lunge 50/35lbs 

Rest :60 

 

Lite Class

Class Warmup

Class WOD

Time Remaining complete class accessory work

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