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WOD Archive for July 2020

July 17, 2020

Mobility/Activation Recommendation

4-way wrist stretch, 1:00/side

 

General Warm Up

4-way wrist stretch

Then

EMOM 5:00

8 Hang Clusters

100' Shuttle Run

*Both Movements in the minute

 

Strength

EMOM 10 Minutes

3 Power Cleans

Start and end near 70%. Only increase weight if

they remain snappy,

 

Conditioning

For Time

150 Double Unders

9 Deadlifts 315/225lbs

120 Double Unders

7 Deadlifts 315/225lbs

90 Double Unders

5 Deadlifts 315/225lbs

 

Accessory Work

4 Rounds

15 Push Ups

25 Wallballs 20/14lbs to 10'

15/9 Calorie Bike

Rest 1:00

 

At Home WOD

 

General Warm-up

10:00 Total Body Foam Roll

Then

3 Rounds of

5 Burpees

4 Goblet Squats

3 Sit-ups 

2 Lunge Jumps

 

For Time

50 Burpees

40 Goblet Squats 

30 V-ups 

20 Lunge Jumps

*Down the ladder and back up. Do the Lunge jumps once. 

 

Cool Down

All the stretching!

July 16, 2020

Mobility/Activation Recommendation

Tricep/Lat Smash :90/side

 

General Warm Up

20 Band Pull Aparts

20 DB Farmers Hold Reverse Lunges

400m Run

20 DB Push Presses

20 Band Pull Aparts

 

Strength

Push Press

3 @80-85%

2 @85-90%

1 @90-95%

2 @85-90%

3 @80-85%

 

Bar Muscle Up Warm Up

Jumping Kip Swing, 5 reps 

Kip + Knees Up, 4 reps 

Kip + Knees + Hips to the bar, 3 reps 

2 Bar Muscle Ups

 

Conditioning

6 Rounds

5 Bar Muscle Ups

100m Run w/ 45lb Plate

10 Front Squat 165/115lbs

 

Accessory Work

AMRAP 4 Minutes x 3

400m Run

Max Rep Strict HSPU in remaining time

Rest 3:30 Between AMRAPs

 

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 Plank to elbows back to hands

8 Rounds of :20 on/:10 off 

 

July 15, 2020

Mobility/Activation Recommendation

Couch Stretch, 2:00/side

 

General Warm Up

3 Rounds

12 Calorie Row

8 Goblet hold GFYs (2 lunges + 1 Squat)

 

Strength

Back Rack Reverse Lunges

5x10 (5 Reps per side in each set)

 

Conditioning

AMRAP 13 Minutes

12 Burpee Box Jump Overs 24/20“

12 Clusters 95/65lbs

 

Accessory Work

4x20 Double Russian KB Swings 53/35s

 

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 Sit-ups 

400m Run 

50 Air Squats 

400m Run 

25 Push-ups 

 

Accessory Work 

Every 2 Minutes for 10 Minutes 

:20 Hollow Body Hold directly into 15 V-Ups

July 14, 2020

General Warm Up

On a 7 Minute clock,

2 Minute Bike, Build speed across

Then,

AMRAP 5 Minutes

6 Muscle Snatch

10 OH Squats Squats

5 Strict Pull Ups

 

Strength

EMOM 12 Minutes

1-3: 4  Position 1 Snatch

4-6: 3 Above Knee Snatch

7-9: 2 Below Knee Snatch

10-12: 1 Snatch

 

Conditioning

For Time

Run 300m

Then

5 Rounds

10 Power Snatches 95/65lbs

10 Overhead Squats 95/65lbs

Then

Run 300m

 

Accessory Work

3 Rounds

Max Unbroken Muscle Ups

Rest 3-5 minutes

 

At Home WOD

 

General Warm Up

3 Rounds

5 Burpee 

5 Squat Jumps

Run 200m

6 Alternating Snatches

Then, smash calves/Achilles

 

Workout

For Time

10 DB Snatches 50/35lbs

15 Burpee Box Jump 24/20”

20 DB Snatches 50/35lbs

15 Burpee Box Jump 24/20”

30 DB Snatches 50/35lbs

15 Burpee Box Jump 24/20”

40 DB Snatches 50/35lbs

15 Burpee Box Jump 24/20”

50 DB Snatches 50/35lbs

15 Burpee Box Jump 24/20”

Time cap: 20 minutes

 

Accessory Work

EMOM 10 Minutes, alternating movements

20 Hollow Rocks

12 Seated S-Arm DB Presses (6/arm)

July 13, 2020

General Warm Up

2k Bike

12-10-8

Gymnastics Kips

Med Ball Cleans

Burpees

 

Strength

Strict Press

5x4 @75-85%

First and last sets must be at 75%

 

Pull Up Progression Warm Up

1-2 times through, all unbroken

1 Pull Up + 1 Kip

2 Pull Ups + 1 Kip

3 Pull Ups + 1 Kip

 

Conditioning

AMRAP 8 Minutes

12 Chest to Bar Pull Ups

12 DB Deadlifts 30-70lbs

12 Lateral Burpees over the Bar

 

Accessory Work

2 Rounds

:15 Row for Meters

1:45 Rest

:30 Row for Meters

2:30 Rest

:45 Row for Meters

3:15 Rest

Score is total Meters

 

At Home WOD

 

General Warm Up

20 Step Through/Front to Back Lunge

Pigeon Pose, 1:00/side

2:00 Squat Therapy Hold

20 Air Squats

Run 400m

 

Workout

20 Rounds

15 Air Squats

3 Busters 50/35s

A buster is a Burpee + a Squat Clean Thruster

25 minute cap

 

Accessory Work

100m Suitcase Carry each arm

July 10, 2020

Mobility/Activation Recommendation

Hanging Shoulder Opener, 1:00/side

 

General Warm Up

Straight Through

:30 Hanging L-Sit

30 Empty Bar Thrusters

30/26 Calorie Row, increase speed every 10

calories

 

Strength

EMOM 10 Minutes

1 Power Clean & Jerk @80%+

 

Conditioning

AMRAP 7 Minutes

30 Double Unders

10 Clean and Jerk 95/70lbs

 

Accessory Work

For Time

3k Bike (AAB or C2)

25 Deadlifts 165/110lbs

Rest 2:00

2.5k Bike

20 Deadlifts 195/130lbs

Rest 2:00

2k Bike

15 Deadlifts 225/150lbs

Rest 2:00

1.5k Bike

10 Deadlifts 255/170lbs

Rest 2:00

1k Bike

5 Deadlifts 285/190lbs

 

At Home WOD

General Warm Up

3 rounds

8 Unweighted Turkish Get Ups (light weight on last round)

1:00 Back Scales

:30 HS Hold

 

Workout

6 Rounds for Quality

6 Turkish Get Ups (3/arm) 50/35lbs

12 Double DB Single Leg RDL (6/leg) 50/35s

40’ HS Walk or :60 of Freestanding HS Hold Practice

25 minute cap

 

Accessory Work

4 Rounds

1:00 Squat Therapy Hold

30 Hollow Rocks

 

July 9, 2020

Mobility/Activation Recommendation

1:00 Wrist Stretch

 

General Warm Up

On a 6:00 Clock

Row 500m

30 Empty Bar Push Press

Max 25’ Handstand walks in remaining time

 

Strength

Push Press

4 @70-75%

3 @75-80%

2 @80-85%

3 @75-80%

4 @70-75%

 

Conditioning

4 Rounds

Run 400m

100m Sandbag Carry 50-150lbs

 

Accessory Work

For Time:

100/80 Assault Bike Calories*

*1 Rope Climbs on the minute every minute,

including at 0:00, until you reach 100 Calories

12:00 Cap

 

At Home WOD

General Warm Up

:30 Butt Kicks

:30 High Knees

40 Arm Circles (20 forward, 20 backward)

15 KB Swings

15 Burpees

Then, 1:00 Calf Stretch per side

 

Workout

5 Rounds

Sprint 300m

30 KB Swings 53/35lbs

Rest 2:00

 

Accessory Work

5x30 Single Arm Row (15/arm)

July 8, 2020

General Warm Up

Banded Ankle Distraction, 2:00/side (0:42)

Jog 200m

Couch Stretch, 1:00/side (1:25)

Jog 200m

20 Empty Bar Front Squats

Jog 200m

20 Side-to-Side Squats/Pistols (2:58)

 

Strength

2-second Pause Front Squat

4x4

 

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 4 Minutes x 3

10 Alternating Pistols

9 Box Jump Overs 24/20"

8 HSPU

Rest 2:00 Between AMRAPs

Pick up where you left off each AMRAP.

 

Accessory Work

5x15 Double Russian KB Swings 53/35s

 

At Home WOD

General Warm Up

Run 400m

20 Lunges

Run 200m

20 Sit Ups

Run 100m

20 Air Squats

Then, mobilize ankles and knees

 

Workout

AMRAP 15 Minutes

20 Jumping Lunges

20 Mountain Climbers

20 Pistols

20 V-Ups

 

Accessory Work

EMOM 8 Minutes

20 Russian Twists

July 7, 2020

General Warm Up

1:00 Lunge and Reach

1:00 Squat and Twist

15 Squats

15 Empty Bar OH Squats

Then,

Tall Snatch Warm Up, 5 reps in each position

 

Strength

Every 4 Minutes for 16 Minutes

Perform the following as an unbroken complex

TWICE

You may drop the bar between full complexes

Squat Snatch + OHS + Hang Squat Snatch + 2 OHS +

Squat Snatch + 3 OHS

 

Conditioning

EMOM Until Completion

7 Toes to Bar

Max Wallballs 20/14lbs with remaining time

*Rest 1:00 after every 2 rounds.

Continue with 2 minutes of work and 1 minute of

rest until 100 Wallballs have been completed. Each

working minute, you must buy in with 7 toes to bar.

 

Accessory Work

5 Rounds

1 Comfortable unbroken set of Ring Muscle Ups

Rest 3-5 Minutes

 

At Home WOD

General Warm Up

2 Rounds

Run 200m

:20 HS Hold

15 S-arm DB Squats (DB in front rack)

:20 HS Hold

Then, mobilize shoulders, hips, and upper back.

 

Workout

30-20-10-5

Alternating DB Squat Snatch 50/35lbs or 75/55lbs Barbell

HSPU

 

Accessory Work

3 Sets for Quality

20 S-Leg Glute Bridges

2:00 Plank (1:00 elbows, :30 per side on elbow)

20 Hollow Rocks

July 6, 2020

General Warm Up

Run 400m, then:

12-9-6

Single leg KB RDLs

S-Arm KB Push Press (12-9-6 per arm)

Duck Walk Steps

 

Mobility/Activation Recommendation

Calf/Achilles Smash 1:00/side

 

Strength

Strict Press

5x5 @65-75%

First and last sets must be at 65%

 

Conditioning

For Time

40 KB Goblet Squats 70/53lbs

50 KB Swings 70/53lbs

60/48 Calorie Row

 

Accessory Work

Every 4:00 for 20:00

600m Run*

Start slower than your PR 5K Pace and aim to

end at a faster pace than your 5K. 

 

At Home WOD

General Warm Up

EMOM 8 Minutes (all 3 moments in the same minute)

5 DB RDLs

4 Burpees

7 Air Squats (Goblet squats in last 3 rounds)

 

Workout

5 Rounds

10 DB Power Cleans 50/35lbs or 115/75lb barbell

100m Farmer’s Carry 50/35s

20 Burpees

Accessory Work

EMOM 9 Minutes

1:00 Max Rep Sit Ups

1:00 Max Rep DB Rows 50/35lbs Right Arm

1:00 Max Rep DB Rows 50/35lbs Left Arm

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