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WOD Archive for May 2020

June 1, 2020

General Warm Up

20 Lateral Bar Burpees

20 Empty Bar Presses

10 Strict Toes to Bar

20 Empty Bar Presses

20 Lateral Bar Burpees

 

Strength

Strict Press

5x5 @60-70%

First and last sets must be at 60%

 

Conditioning

2 Rounds

5 Power Snatch 135/95lbs

10 Toes to Bar

Run 300m

Rest 1:00

2 Rounds

5 Power Snatch 135/95lbs

10 Toes to Bar

Run 300m

 

Accessory Work

4 Rounds

:15 Reach Pace

:45 Sustain Pace

Until you complete 30/25 Calorie Row

Rest 1:00 after each round

 

“Reach” pace is faster than you would sprint

30/25 calories.

“Sustain” pace is what you could hold for

30/25 calorie repeats. 

 

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

May 29, 2020

General Warm Up

2 Rounds

10 Muscle Cleans 75/55lbs or less (muscle

clean and press on R2)

Run 100m

10 Step Through/Front to Back Lunge

Run 100m

 

Mobility/Activation 

Front Rack Elbow Pointers, 20 reps

 

Clean Warm Up

Tall Clean Warm Up, 3 reps in each position

3 Position 1 Power Cleans

3 Hang Power Cleans

 

Strength

1RM Power Clean

 

Conditioning

"Meatball Tub"

For Time

3 Rounds

12/8 Calorie Bike

20 Push Ups

10 Hang Clean and Jerk 115/75lbs

Rest 2:30

 

Accessory Work

8 Rounds

5 Pull Ups + 5 Toes to Bar

Rest as needed

The goal is to go from pull ups directly into toes

to bar.

 

At Home Workout

 

General Warm Up

Run 200m

40 Leg Swings (20/leg)

50 Butt Kicks

50 High Knees

Then, 3x50m “Sprints”, increasing speed each time

 

Workout

8 Rounds

Run 400m

Rest 2:00

 

Accessory Work

2:00 Pigeon Stretch/side

2:00 Couch Stretch/side

May 28, 2020

General Warm Up

2:00 Glute Activation Steps with band around knees

(:30 to the left, :30 to the right, :30 forward, :30

Backwards)

Then

3 Rounds

10 Jumping Back Squats w/ Empty Bar

10 Calorie Row

 

Strength

EMOM Until Failure

3 Back Squat @ 60%*

*Add 10/5lbs per round

 

Conditioning

AMRAP 7 Minutes

30 Wallballs 20/14lbs

10 Bar Muscle Ups

 

Accessory Work

Every :90 For 15 Minutes

10/7 Calorie Ski

 

At Home Workout

General Warm Up

15 Burpees

Doorway Stretch, :30/side

15 Jump Squats

Dragon Pose, :30/side

15 DB Deadlifts

 

Workout

3 Rounds

100 Air Squats

50 Sit Ups

15 Double DB Clean and Jerks or 30 S-Arm DB Clean and Jerks

50/35lbs (all the way to the ground)

 

Accessory Work

4 Sets

20 Single Arm Row (10/arm)

1:00 Squat Therapy Hold

May 27, 2020

Mobility/Activation

20 Band Pull Aparts

20 PVC Pass Throughs

20 Duck Walk Steps

 

Snatch Warm Up

15 Burpees AFAP, then:

10 Empty Bar OH Squats + :20 OH Squat Hold

(after the 10th rep)

:60 Saddle Pose

8 Empty Bar Tall Squat Snatches + :20 Hold

:60 Dragon Pose (:30/side)

6 Power Position Squat Snatches

:60 Pigeon/Banded Pigeon Pose (:30/side)

4 Hang Squat Snatches

 

Strength

Find a 1RM Snatch

 

Conditioning

Every 3 Minutes for 12 Minutes

15/12 Calorie Row

12 Overhead Squats 115/75lbs

9 Strict HSPU

 

Accessory Work

3 Rounds

400m Run

20 KB Snatch 53/35lbs

Rest 3:00

 

At Home Workout

General Warm Up

1:00 Squat Therapy Hold

1:00 HS Hold

30 Lunges

60 Lateral Line Hops

1:00 Saddle Pose

1:00 Ankle mobilization

 

Workout

For Time

80 S-arm DB Thrusters 50/35lbs (40 each arm)

60 Box Jumps or Jump Overs

40 Handstand Push Ups or regular push-ups

60 Pistols or lunge jumps

Run 1 Mile

 

Accessory Work

Mobility!

May 26, 2020

Mobility/Activation 

Calf/Achilles Smash, 1:00/side

 

General Warm Up

4 Rounds

4 Strict Pull Ups

6 Perfect Push Ups

8 Empty Bar Good Mornings

Run 100m

 

Strength

Deadlift

2x15

 

Conditioning

AMRAP 7 Minutes

7 Hang Power Cleans 145/100lbs

35 Double Unders

 

Accessory Work

4 Rounds

HS Walk Zig Zag, 40'

Set up a start and finish cone and 10' increments with 90 degree turns alternating

between left and right (there should be 3 turns) - like a giant 'W'.

 

At Home Workout

 

General Warm Up

On a 7 Minute Clock

Run 400m

30 Pause Air Squats (:03 in the bottom)

Remaining Time HS Hold or Plank Hold

 

Workout

AMRAP 2:00 x 6

15 Burpees

Max Rep KB Swings 53/35lbs In Remaining Time

Rest 2:00

 

Accessory Work

3 Sets

20 Single Leg RDLs (10/leg)

10 Tempo Push Ups (3 seconds down, pause, fast up)

Memorial Day!

Memorial Day

 

Today we honor the men and women who died while serving in the U.S. military.  Please take a moment today to be thankful for our Freedom!

 

Please click here to read about the heroic efforts of 

LIEUTENANT MICHAEL P. MURPHY (SEAL), USN

 

https://www.navy.mil/ah_online/moh/murphy.html

 

“Murph”

 

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

 

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

 

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

 

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

May 22, 2020

General Warm Up

3 Rounds

10 Single DB Step ups (light)

6 BTN Snatch Grip Press

10 Empty Bar OH Squats

 

Mobility/Activation

Hanging Shoulder Opener, 1:00/side

 

Strength

Overhead Squat

3x10

 

Conditioning

"Apocalypse Thou"

AMRAP 12 Minutes

Max Rep DB Box Step Overs 50/35s to 24/20"

Every Minute including 0:00, perform 1 Dirty DB

Complex 50/35lbs

A Dirty DB Complex is a: Double DB Deadlift +

Double DB Clean and Jerk + a Cluster. The DBs

go to the ground for each movement in the

complex.

 

Accessory Work

For Time

40 Bar Facing Burpees

Rest 5:00

40 Bar Facing Burpees

 

At Home Workout

General Warm Up

800m Run

then

2:00 Per Side, Pigeon/Banded Pigeon Pose

then

30 Box Jumps

 

Workout

AMRAP 18 Minutes

Max Reps Single DB or unweighted Step Ups

Every Minute including 0:00,

Perform 8 Push Presses (4 each arm) + 8 Jumping Lunges

 

Accessory Work

4 Rounds

1:00 Squat Therapy Hold

30 Russian Twists

May 21, 2020

General Warm Up

2 Rounds

20 Russian KB Swings

25' HS Walk or :30 HS Hold

200m Run

 

Mobility/Activation 

Front Rack Elbow Pointers, 1:00

 

Strength

Every Other Minute for 12 Minutes

3 Power Cleans at 60%

 

Conditioning

3 Rounds

15 Power Cleans 135/95lbs

15 HSPU

Rest 2:00

 

Accessory Work

Strict Pull Ups

5x10

 

At Home Workout

 

General Warm Up

50m Butt Kicks

50m High Knees

40 Arm Circles (20 forward, 20 backward)

15 KB Swings

15 Burpees

Then, 1:00 Calf Stretch per side

 

Workout

3 Rounds

Run 400m carrying a 53/35lb KB anyhow

40 KB Swings 53/35lbs

 

Accessory Work

5x30 Single Arm Row (15/arm)

May 20, 2020

General Warm Up

2:00 Bike, speeding up every :30

 

Then 2 Rounds

20 KB Swings

15 Goblet Squats

10 Gymnastics Kips

5 Kipping Knee Raises (toes to bar on R2)

 

Strength

Back Squat

8x3 @ 60%

 

Conditioning

21-15-9

Toes to Bar

Calorie Bike

 

Accessory Work

For Time

Run 1 Mile

Rest 2:00

40 Pull Ups

Rest 2:00

30 Front Squats 185/115lbs

 

At Home Workout

 

General Warm Up

:30 Handstand Hold

Run 400m

:60 Squat Hold

Run 200m

5 HSPU Negatives

20 Air Squats

Then, Couch Stretch 2:00/side

 

Workout

AMRAP 15 Minutes

10 DB Front Rack Good-For-Yous 50/35lbs

12 HSPU

40 Double Unders

A ‘Good For You’ is a: right leg reverse lunge + left leg reverse lunge

+ squat, all while holding a single DB in the front rack.

 

Accessory Work

21-15-9 

Burpee 

V-Ups 

May 19, 2020

General Warm Up

AMRAP 5:00

10 Horizontal Ring Rows

20 Air Squats

:30 HS Hold

 

Snatch Warm Up

Tall Snatch Warm Up, 4 reps in each position

 

Strength

 

EMOM 12 Minutes

Sets 1-4: 1 Snatch @70-80%

Sets 5-8: 1 Snatch @80%

Sets 9-12: 1 Snatch @70%

 

Conditioning

3 Rounds

10 Power Snatches 115/75lbs

10 Overhead Squats 115/75lbs

 

Rest 3:00

 

3 Rounds

8 Power Snatches 115/75lbs

8 Overhead Squats 115/75lbs

 

Rest 3:00

6 Power Snatches 115/75lbs

6 Overhead Squats 115/75lbs

 

Accessory Work

5 Sets of

4 Reps of Single or Double Kettlebell Clean and Lunge Complex.

The complex is:

1 Double KB Clean + Right Leg Reverse Lunge + Leg

Leg Reverse Lunge + Right Leg Reverse Lunge +

Left Leg Reverse Lunge

Rest as needed

 

At Home Workout

 

General Warm Up

2 Rounds

Run 400m

20 Lunges

15 Squats

10 S-arm Push Press

 

Workout

2 Rounds

Run 200m

20 S-Arm Squat Clean Thrusters 50/35lbs

Run 200m

Rest 1:30

 

Then,

 

2 Rounds

10 S-Arm Squat Clean Thrusters 50/35lbs

Run 400m

10 S-Arm Squat Clean Thrusters 50/35lbs

Rest 1:30

 

Accessory Work

3 Sets for Quality

20 Glute Bridges

12 Lateral/Cossack Squats

20 Hollow Rocks

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