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WOD Archive for July 2020

July 31, 2020

Mobility/Activation Recommendation

Pigeon/Banded Pigeon Pose, 1:00/side

 

General Warm Up

2:00 Bike, increase speed every :30, then:

10 Barbell Good mornings

8 Bench Dips or controlled ring dip negatives

10 Hang Clean and Press

8 Bench Dips or controlled ring dip negatives

10 Hang Clean and Jerk

9 Burpees over the bar AFAP

 

Strength

In 12 Minutes, build to a heavy set of 5 deadlifts

Interval Test

AMRAP 16 Minutes

3 Muscle Ups

3 Clean and Jerks 135/95lbs

3 Muscle Ups

3 Clean and Jerks 135/95lbs

Rest 1:00

 

Accessory Work

Every 4 Minutes for 12 Minutes

Two Sets of Max Distance Handstand Walk

Rest as needed between your two sets to maximize

volume

 

Parking Lot/At Home WOD

 

Warmup

20 Step Through/Front to Back Lunge

Pigeon Pose, 1:00/side

20 Step Through/Front to Back Lunge

Pigeon Pose, 1:00/side

20 Air Squats

Run 400m

 

On the 4:00 x 5 Rounds:

10 Burpees

10 Alternating Single Dumbell Power Snatches 50/35

10 DB Rows each side 50/35

10 Alternating Single Dumbell Power Snatches 50/35

10 Burpees

 

Accessory Work

3 Rounds of 

Seated Leg Raises x 10

Bird Dog x 10 (5 each side)

July 30, 2020

General Warm Up

4 Rounds

5 Strict Pull Ups

10 Thrusters 45/35lbs

10 Jumping Lunges

 

Mobility/Activation Recommendation

Front Rack Elbow Pointers, 20 reps

 

Strength

Front Squat

6x3 @60%

Tempo Down, Speed Up

 

Conditioning

AMRAP 12 Minutes

9 Front Squats 115/75lbs

10 Box Jump Overs* 30/24”

11 Shoulder to OH 115/75lbs

*We strongly recommend athletes do not perform

re-bounding box jump overs even if they can. Turn,

step down, jump back up.

 

Accessory Work

AMRAP 2 Minutes

Toes to Bar (40 rep cap)

Rest 4:00

For Time

"X" Toes to Bar*

*"X" refers to repeating the total volume of toes to

bar you completed in the AMRAP, but this time, for

time.

 

Parking Lot/At Home WOD

 

Warmup

3 Rounds of 

200m run

5 Spidermans

10 Air Squats

 

Coach Mobility

 

Workout

Jog with a KB to the hill

 

10 down to 1 by 1 of

KBS

Goblet Squat

 

Run down/up the hill after every set.

 

Finisher

 

3 Rounds of

:45 Plank Plus

:15 Rest

July 29, 2020

General Warm Up

Row 500m

Then

3:00 of Barbell Yoga*

Without putting the bar down, move through

different movements to get loose.

Ie. Good mornings, ohs, hang snatches, lunges etc.

 

Strength

Every 2:00 for 12:00

1 Above Knee Snatch + 1 Below Knee Snatch + 1

Snatch

Sets 1-2: Technique Focus

Sets 3-5: Build in weight, NO misses

Set 6: Technique Focus (back down in weight)

Drop and reset between reps if necessary to

maintain form. Above Knee Snatch should be well

below hip.

 

Anaerobic Conditioning Test

AMRAP 3 Minutes

20 Lateral Burpee over Rower

Max Distance Row in remaining time

 

Accessory Work

For Time

Run 800m

64 KB Swings 70/53lbs

Run 800m

 

Parking Lot/At Home WOD

 

Warmup

400m Run then

10-8-6-4-2

Spidermans

Scorpions

Burpess

 

Calf/Achilles Stretch

1:00 per side

 

Hip Flexor Opener

1:00 per side

 

Workout

400 Meter Run

30 Single Dumbbell Power Clean and Jerks 50/35

400 Meter Run

30 Weighted Squat Jumps 50/35

200 Meter Run with Dumbbell 50/35

30 Weighted Squat Jumps 50/35

400 Meter Run

30 Single Dumbbell Power Clean and Jerks 50/35

400 Meter Run

 

Accessory Work

Tabata Crossbody Mountain Climbers

July 28, 2020

General Warm Up

Every 2:00 For 8:00

Row 12/9 Calories

5 Slow Empty bar front rack GFY's*

*Reverse lunge right, left, squat

 

Clean and Jerk Warm Up

5 Tall Squat Cleans + Split Jerk last rep

5 Position 1 Squat Clean + Jerk last rep

5 Hang Squat Cleans + Jerk last rep

Repeat with light weight on the bar, performing

3 reps of each instead of 5.

 

Strength Test

1RM Clean & Jerk

 

Conditioning

3 Rounds

100 Double Unders

10 Hang Power Snatch 135/100lbs

 

Accessory Work

32/24 Calorie AAB

Rest 5:00

26/18 Calorie AAB

Rest 4:00

22/14 Calorie AAB

Rest 3:00

18/12 Calorie AAB

 

Parking Lot/At Home WOD

 

Warmup

3 rounds of 

10 Spidermans 

10 Side Lunges each leg

10 Leg Swings each way (front to back and side to side)

10 A Frame Toe Touches

 

50-40-30-20-10

Sit-ups

Double Unders

 

After Each Round:

10 Double Dumbbell Push Press 50/35

50 Meter Double Dumbbell Walk*

 

* 1 Arm Overhead + 1 Arm at Hang

 

Finisher

Tabata Superman Holds

July 27,2020

General Warm Up

Run 400m, then 3 Rounds of:

5 Inch worms + Push Up

10 Knees to Elbows

15 Jump Squats

Run 400m

 

Open Test

MF 21.1

AMRAP 17 Minutes

7 DB Power Clean 50s/35s

14 Wallballs 20/14lbs to 10/9'

7 Toes to Bar

 

Interval

15-12-9

Burpee to 6" Target

HSPU

Rest 2:00

12-9-6

Burpee to 6" Target

HSPU

Rest 2:00

9-7-5

Burpee to 6" Target

HSPU

 

Accessory Work

For Distance

4:00 Row for Meters

Rest 2:00

3:00 Row for Meters

Rest 3:00

2:00 Row for Meters

Rest 4:00

1:00 Row for Meters

Score is total distance in meters

 

Parking Lot/At Home WOD

 

Warmup

20 Step Through/Front to Back Lunge

Pigeon Pose, 1:00/side

20 Step Through/Front to Back Lunge

Pigeon Pose, 1:00/side

20 Air Squats

Run 400m

 

Workout

800m Run

50 Burpees

800m Run

50 DB Snatches 50/35

800m Run

50 Weighted Walking Lunge Steps 50/35

800m Run

 

Accessory Work

2 Rounds

100m Suitcase Carry each arm

15 Hollow Rocks

July 24, 2020

Mobility/Activation Recommendation

Tricep/Lat Smash, 1:00/side

 

General Warm Up

Alternating EMOM 8:00

8 S-Arm Buster (Burpee + Squat clean

thruster)

12 Calorie Machine

 

Strength

Squat Clean

EMOM 12 Minutes

1-3: 4 Power Position Clean

4-6: 3 Above Knee Clean

7-9: 2 Below Knee Clean

10-12: 1 Clean

 

Conditioning

Climb the Ladder for 10 Minutes

3 Lateral Bar Burpee

3 Squat Snatch 95/65lbs

6 Lateral Bar Burpee

6 Squat Snatch 95/65lbs

9/9, 12/12, 15/15, etc.

 

Accessory Work

Every 3 Minutes for 15 Minutes

:20 Calorie Bike Sprint

 

Parking Lot At Home WOD

 

Warmup

800m Run then

10-8-6-4-2

Spidermans

Scorpions

 

Calf/Achilles Stretch

1:00 per side

 

Workout

100 Double Unders

7 1 arm thrusters each arm 50/35

80 Double Unders

7 1 arm thrusters each arm 50/35

60 Double Unders

7 1 arm thrusters each arm 50/35

40 Double Unders

7 1 arm thrusters each arm 50/35

20 Double Unders

7 1 arm thrusters each arm 50/35

 

Finisher

Coach’s Choice!

 

July 23, 2020

General Warm Up

20 Empty Bar Good Mornings

Then,

4 Rounds

10 Empty Bar Thrusters

10 Calorie Row

 

Mobility/Activation Recommendation

Front Rack Elbow Pointers, 1:00

 

Strength

Push Press

4 @75-80%

3 @80-85%

2 @85-90%

3 @80-85%

4 @75-80%

 

Conditioning Re-Test

3 Rounds

60 Double Unders

400m Run

10 Shoulder to OH 165/115lbs

 

Accessory Work

4 Rounds

Ski 200m

10 DB Front Squats 30-70lb DBs

50' HS Walk (25' out and back)

Rest 2:00

 

Parking Lot/At Home WOD

 

Warmup

3 rounds of 

10 Spidermans 

10 Side Lunges each leg

10 Leg Swings each way (front to back and side to side)

 

5:00 of Coach Mobility

 

For Time

10 Rounds of 

10 Russian KBS

15 Squat Jumps

 

Finisher

3 Rounds of 

30 Crossbody Mountain Climbers

5 Bird Dog each side

July 22, 2020

General Warm Up

3 Rounds

12/10 Calorie Ski/Row

12 Duck Walk Steps

5 :01 Ring Support Holds + Slow Negative

Run 100m

 

Strength

Front Squat

8x3 @65%

Tempo Down, Speed up

 

Ring Muscle Up Skill

2x3 Kip Swings

2x2 Big Kips w/ Pull to Hips

1x 1-3 Muscle Up Turnovers (no dip)

 

Conditioning

AMRAP 16 Minutes

Run 800m

15/12 Muscle Ups

 

Accessory Work

Find a 1RM Seated Box Jump for height

 

Parking Lot/At Home WOD

 

Warmup

5x each leg

Forward Lunge

Side Lunge

Back Lunge

Spider-Man’s x 10 each leg

Burpees x 10

 

Mobility

2:00 Pigeon Pose each side

10 Rotating Scorpions with :05 hold per side 

Hip Flexor Stretch x 2:00 per side 

Downward Dog to Open Shoulders x 10

 

Workout

3 Rounds of 1:00 Max Effort:

Dumbbell Goblet Squats 50/35

Single Dumbbell Power Cleans (alternate as needed)

Hops over the Dumbbell

Single Arm Push Presses  (alternate as needed)

Burpees

Rest

July 21, 2020

General Warm Up

1:00 Dead Hang, then

3 Rounds

12 BTN Push Press

12 OH Squats

Run 100m

 

Snatch Warm Up

Tall Snatch Warm Up, 4 reps in each position

Strength

 

Squat Snatch

4 @ 72.5-77.5%

3 @ 77.5-82.5%

2 @ 82.5-87.5%

4 @ 75-80%

3 @ 80-85%

2 @ 85-90%

 

Conditioning Retest

5 Rounds

18 Goblet Step Ups 24/20” w/ 53/35lb KB

12 KB Snatches 53/35lbs

12 HSPU

 

Accessory Work

1 Mile Run

 

Parking Lot/At Home WOD

 

Warmup

30 Jumping Jacks

:30 Plank on both hands 

30 Jumping Jacks

:30 Plank on one elbow

30 Jumping Jacks

:30 Plank on other elbow

30 Jumping Jacks

:30 Plank on both elbows

 

Mobility

2:00 Pigeon Pose each side 

10 Bird Dog each side with :05 hold per rep

 

Workout

25:00 AMRAP

200 Meter Run

2 Rounds

12 Floor Presses 50/35 (6/6)

12 DB Snatches 50/35 (6/6)

12 Lunge Jumps (6/6)

 

Run 200m then complete 2 rounds of the above work.  Once you are done with 2 rounds run another 200m.  Repeat for 25:00.

 

Finisher

3 rounds of 

1:00 Wall Sit

:30 rest

1:00 Plank

:30 rest

July 20, 2020

General Warm Up

20-15-10

Ski or Row Calories

DB Snatch

Kip Swings (Knee raises or TTB on R3)

 

Strength

Strict Press

5x3 @80-90%

First and last sets must be at 80%

 

Interval Re-Test

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

AMRAP 3 Minutes Until Completion

Row 300m

Max Calorie Bike*

Rest 3:00

*Continue with 3:00 on and 3:00 off until you

complete 100/80 Calories on the Bike Erg.

Each round you must buy in with a 300m row.

 

Parking Lot/At Home WOD

 

Warmup

3 rounds of 

10 Spidermans 

10 Side Lunges each leg

10 Leg Swings each way (front to back and side to side)

 

Workout

4 Rounds For Time

10 Renegade Rows* (50’s/35’s)

20 Double Dumbbell Deadlifts (50’s/35’s)

30 Sit-ups

400m run

*Renegade Row – 1 Push-up, Row (left), Row (right)

 

Core Work

Hollow Hold or Rock/Superman Hold (alternate movements)

8 Rounds of 

:10 on/:20 off for beginners

:20 on/:10 off for advanced

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