1100 Globe Ave Mountainside, NJ 07092

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WOD Archive for June 2020

June 30, 2020

Mobility/Activation Recommendation

Banded Overhead Contract/Relax, :60/side

 

General Warm Up

Run 400m, then:

2 Rounds

:20 HS Hold

8 Muscle Snatch

8 OHS

:20 Dead Hang from Bar

then,

 

Tall Snatch Warm Up, 3 reps in each position

 

Strength

Build to a Moderate Weight of:

Squat Snatch + OHS + Hang Squat Snatch + 2

OHS + Hang Squat Snatch + 3 OHS

 

Conditioning

AMRAP 7 Minutes

250m Row

15 Lateral Bar Burpees

9 Deadlifts 225/155lbs

 

Accessory Work

Muscle Ups

Every 2:00 for 12 Minutes

4 "Perfect" Muscle Ups

 

At Home Workout

 

General Warm Up

30 Burpees

10 Push Ups w/ a twist

Then

20 Good Mornings

20 S-Arm DB Thruster (10 per side)

 

Workout

Strength Work:

15 x 5 Tempo Push Ups

- Three-count to the bottom, explosive on the way up

- Rest as needed between sets

 

20-30-40

Single-Arm DB Deadlift 50/35lbs*

Single-Arm DB Hang Power Clean 50/35lbs*

Single-Arm DB Push Press 50/35lbs*

*Each set must complete 1/2 on one side before switching to the other

side. For Ex. (10 DB Deadlift w/ DB in Right Arm, then 10 DB Deadlifts w/

DB in Left Arm)

 

Accessory Work

15 Bird Dog with :05 hold per side

June 29, 2020

General Warm Up

Alternating EMOM 10:00

O: 8 Burpee Box Jumps

E: 8 S-arm DB Squats + Inch Worms in remaining time

 

Mobility/Activation Recommendation

Banded Front Rack Mobilization, :60/side

 

Strength

Strict Press

5x5 @60-70%

First and last sets must be at 60%

 

Conditioning

For Time

5 Rounds

8 Box Jump Overs 24/20"

8 DB Push Presses 50/35lbs

8 DB Front Squats 50/35lbs

 

Accessory Work

Primer

3 Rounds

:10 Bike as hard as possible

Rest 1:30-2:00

Rest as needed

For Time

100/70 Bike Calories

 

At Home Workout

 

General Warm Up

1 Mile Run

Then

2 Rounds

1:00 Seal Pose

1:00 Per Side, Dragon Pose

 

Workout

For Completion

4:00 Plank

2:00 Right Side Plank

2:00 Left Side Plank

100 4-count Flutter Kicks

3:00 Plank

1:30 Right Side Plank

1:30 Left Side Plank

100 4-count Flutter Kicks

2:00 Plank

1:00 Right Side Plank

1:00 Left Side Plank

100 4-count Flutter Kicks

 

Accessory Work

10 x 3-5 Reps

Strict HSPU

Rest as needed between sets

June 26, 2020

Mobility/Activation 

Pigeon/Banded Pigeon Pose, 1:00/side

General Warm Up

10-8-6

Burpee Pull-Ups or Burpees + Ring Rows

30-20-10

Jump Squats

 

Strength

Squat Clean

3 @ 75%

2 @ 80%

1 @ 85%

3 @ 80%

2 @ 85%

1 @ 90%

Drop and Reset

 

Conditioning

AMRAP 8 Minutes

4 Clean and Jerks 135/95lbs

100m Run w/ a Medicine Ball 20/14lbs

 

Accessory Work

4 Rounds

9 Toes to Bar

9 Front Squats 135/100lbs

6 Toes to Bar

6 Front Squats 135/100lbs

3 Toes to Bar

3 Front Squats 135/100lbs

Rest 2:00

 

At Home Workout

 

Warm-up

Every 3 Minutes for 12 Minutes

4 Burpee Box Jumps

8 Step Ups

12 (6 per arm) Push Presses

 

Workout

AMRAP 8 Minutes

45 Single-Arm DB Thrusters 50/35lbs

30 V-Ups

Max Reps Burpee Box Jump Overs 24/20”

Rest 4:00

AMRAP 6 Minutes

25 Single-Arm DB Thrusters 50/35lbs

15 V-Ups

Max Reps Burpee Box Jump Overs 24/20”

 

Accessory Work

21-15-9

V-Ups

Hollow Rocks

Hollow Body Hold (x3 in seconds)

June 25, 2020

Warm Up

EMOM 8:00, alternate movements

- 10 RDLS 95/65lbs, Squat Therapy Hold in

remaining time

- :45 Freestanding HS Hold Practice

 

Mobility/Activation 

Wrist Stretch, 1:00

Front Rack Elbow Pointers, 20 reps

 

Strength

Push Press

3 @85%

2 @90%

1 @95%

2 @90%

3 @85%

 

Conditioning

For Time

90 Double Unders

10 Squat Snatch 135/95lbs

60 Double Unders

8 Squat Snatch 135/95lbs

30 Double Unders

6 Squat Snatch 135/95lbs

 

Accessory Work

6 Rounds

250m C2 Bike Damper 6+, or 15/9 Calorie Bike

4 Muscle Ups

Rest 2:00

 

At Home Workout

 

Warm Up

2:00 Per Side, Calf Mash

Then

30 Step Ups

30 Box Jumps

Then

2:00 In the bottom of a Squat

 

Workout

For Time

Dumbbell DT with Burpees

5 Rounds of 

12 Single Arm Deadlifts 50/35

9 Single Arm Hang Power Cleans 50/35

6 S2OH 50/35

10 Burpees

 

You will complete 12,9,6 with the right arm and the 10 burpees.  Then do the same on the left arm.  That counts as 1 round. The WOD is 5 rounds for time!

 

 

Accessory Work

Tabata Style

4x through

Hollow Rocks

Plank on Elbows

Rotating Toe Touches

Flutter Kicks

June 24, 2020

Warm Up

2 Rounds

20 Russian KB Swings

16 Lateral/Cossack Squats

16 Band Pull Aparts

16 Squat Jumps

 

Strength

Front Squat

10 Minutes to Work up to a heavy single (~90%)

Then at the 10:00 mark, EMOM 6 Minutes

6x3 @60%

Tempo Down, Speed up

 

Conditioning

AMRAP 10 Minutes

50/40 Calorie Machine

50 KB Swings 53/35lbs

50 Push Ups

 

Accessory Work

High Box Jumps From a seated start

8x3

 

At Home WOD

 

Warm Up

20 Good Mornings

10 Push Ups

20 Squats

10 Push Ups

20 Squat Jumps

10 Push Ups

20 DB Snatches

400m Run

 

Workout

Every Minute for 20 Minutes

Even Minute: 20 DB Snatches 50/35lbs into Max Rep Push Ups

Odd Minute: 150m Run (<:40 of running/round)

 

Accessory Work

3x10 Shoulder Swimmers

June 23, 2020

Warm Up

AMRAP 6:00

Ski or Row 500m

25 Burpees

Max Rep Strict Pull Ups or Ring Rows in remaining time

 

Strength

Power Snatch

3 Rounds

:30 on :30 off

Max Rep Power Snatch @65%

3 Rounds

:45 on :45 off

Max Rep Power Snatch @75%

3 Rounds

:60 on :60 off

Max Rep Power Snatch @85%

Rest 1:00 between weights.

 

Conditioning

AMRAP 4 Minutes

Run 400m

Max Rep Air Squats in remaining time

Rest 2:00

AMRAP 4 Minutes

60 Air Squats

Max 10m Shuttles in remaining time

 

Accessory Work

3 Rounds

15 Chest to Bar Pull Ups

6 Bar Muscle Ups

Rest 3-5 Minutes

 

Warm Up

1/2 Tabata (4 Rounds, not 8)

Lunges

1/2 Tabata

Jumping Lunges

1/2 Tabata

Burpees

1/2 Tabata

Freestanding HS Hold

 

Workout

AMRAP 14 Minutes

50’ Walking Lunge

25’ Burpee Broad Jumps

25’ Bear Crawl/Handstand Walk

 

Accessory Work

Tabata 

Plank Plus

June 22, 2020

Mobility/Activation 

Calf/Achilles Smash, 1:00/side

 

General Warm Up

Straight Through

1:00 Bike, then:

10-8-6

Strict Toes to Bar

Empty Bar Pause OH Squat

Lateral Hops over the Bar x3 (30-24-18)

 

Strength

Strict Press

5x5 @65-75%

First and last sets must be at 65%

 

Conditioning

AMRAP 3:00 x 3

60 Double Unders

5 OH Squats 155/105lbs

Max Lateral Bar Burpees in remaining time

Rest 2:00

Each round, add 5 Overhead Squats. Score is

total Burpees.

 

Accessory Work

8 Rounds

"Flying" 100s

25m Build to Full Speed

50m Sprint

25m Throttle down

Rest 3:00

 

At Home Workout

 

Warm Up

3:00 of Single Unders

:45 Work

Rest :15

Then

2 Rounds

10 Spider Man Lunges

10 A-Frame Toe Touches

100m Run

 

Workout

3 Rounds

20 DB Front Squats 50/35lbs

30 DB Deadlifts 50/35lbs

Run 400m

 

Accessory Work

3 Rounds

10 Right Leg RDL

10 Left Leg RDL

1:00 Hollow Rock

Rest as needed between rounds

 

June 19, 2020

Mobility/Activation

Tricep/Lat Smash, 1:00/side

 

General Warm Up

Row or Run 300m

15 Front Squats

Row or Run 200m

15 Overhead Squats

Row or Run 100m

 

Strength

EMOM 12 Minutes

1-3: 4 Power Position Cleans

4-6: 3 Above the Knee Cleans

7-9: 2 Below Knee Cleans

9–12: 1 Clean

 

Conditioning

AMRAP 10 Minutes

4 Squat Snatch 95/70lbs

8 Pull Ups

 

Accessory Work

AMRAP 5 Minutes x 3

Run 100m

1 Rope Climb

Run 200m

2 Rope Climbs

300/3, 400/4, and so on

Rest 3:00 Between AMRAPs

Start over each AMRAP.

 

At Home Workout

General Warmup

1 Mile Run then

2:00 per side of 

Pigeon Stretch

Couch Stretch

Calf Stretch

 

Workout

5 Rounds 

8 R-Arm DB Hang Clean and Jerk 50/35lbs 

8 Single Arm Front Squats

8 L-Arm DB Hang Clean and Jerk 50/35lbs 

8 Single Arm Front Squats 

Rest :30 

 

Accessory Work

Tabata Sit Ups/Flutter Kicks 

8 Cycles of  :20 Work :10 Rest alternating between each movement

June 18, 2020

General Warm Up

From 0-1:30, Bike, increasing speed every :30

Then from 2:00-6:00:

EMOM 4 Minutes, both in the same minute

12 Russian KB Swings 53/35lbs

10 S-Arm KB Push Press (5/5)

 

Mobility/Activation 

Front Rack Elbow Pointers, 1:00

 

Strength

Push Press

4 @75%

3 @80%

2 @85%

3 @80%

4 @75%

 

Conditioning

30/25 Calorie Bike

10 Power Cleans 185/115lbs

Rest 3:00

20/15 Calorie Bike

10 Power Cleans 165/110lbs

Rest 3:00

10/7 Calorie Bike

10 Power Cleans 135/95lbs

 

Accessory Work

Teams of 3, alternating full rounds:

AMRAP 20 Minutes

10/7 Calorie Ski

10 Toes to bar

 

At Home Workout

800m Run then

2 Rounds of

10 Lunge Steps (5 each side)

10 Scorpions (5 each side)

10 Spidermans (5 each side)

 

Workout 

For Time 

200m Walking Lunge 

100 Burpees 

200m Walking Lunge 

 

Accessory Work

3 Rounds of 

10 Bent Over Rows (DB, KB or BB)

30 Toe Touches

June 17, 2020

General Warm Up

3 Rounds

12/10 Calorie Ski/Row

12 Duck Walk Steps

12 Jump Squats

Run 100m

 

Strength

Back Squat

5 @ 70%

4 @ 75%

3 @ 80%

5 @ 72.5%

4 @ 77.5%

3 @ 82.5%

5 @ 75%

4 @ 80%

3 @ 85%

 

Conditioning

AMRAP 10 Minutes

Run 200m

4 Bar Muscle Ups

 

Accessory Work

High Box Jumps From a seated start

8x3

 

At Home Workout

General Warm Up 

800m Run, then 

2 Rounds 

10 Lunge and Reach 

10 Push Ups 

5 Inchworms 

 

Workout

AMRAP 8 Minutes 

60 Push Ups 

40 Odd Object Front Squat 

Max Jump Overs or Max Distance Broad Jumps in Remaining Time 

 

Accessory Work

1 Mile Run AFAP

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