1100 Globe Ave Mountainside, NJ 07092

908-418-1829

WOD Archive for July 2020

July 3, 2020

General Warm Up

4 Rounds

8 Ring Rows

8 Barbell “Very Good For You"s*

8 Burpees over Bar

*One Very GFY is - L-Side reverse lunge, R-Side

reverse lunge, thruster.

 

Mobility/Activation Recommendation

Double LAX Ball T-Spine Smash, 2:00

 

Strength

Build to a Heavy Complex of:

Power Clean + Push Jerk + 2 Front Squats +

Squat Clean + Jerk

 

Conditioning

AMRAP 12 Minutes

16/12 Calorie Row

16 HSPU

 

Accessory Work

AMRAP 3 Minutes x 3

12/9 Calorie Bike

3 Sandbag Cleans 70-150lbs

Rest 3:00

 

At Home Workout

 

General Warm Up

6 Rounds

Plate Hops

:40 Work

:20 Rest

Then

20 Lunges w/ a twist

4 Per Side, Turkish Get Ups

 

Workout

2 Rounds

Run 400m

30 DB Push Presses 50/35lbs

30 DB Front Rack Lunge Steps 50/35lbs

Run 200m

Rest 5:00

 

Accessory Work

40-30-20-10

Russian Twists w/ 25lb Plate/DB/KB

Rest as needed between sets

July 2, 2020

General Warm Up

Alternating 6 minute EMOM

1. 10 Empty Bar Low Hang Clean and Press

2. 12/9 Calorie Bike

 

Mobility/Activation Recommendation

Banded Front Rack Mobilization, :90/side

 

Strength

Push Press

4 @70%

3 @75%

2 @80%

3 @75%

4 @70%

 

Conditioning

30-24-18

Dumbbell Snatch 50/35lbs

1-Arm DB OH Lunge Steps

Burpee to 6" Target

 

Accessory Work

10 Rounds

100m Run

7 Chest to Bar Pull Ups

Rest :30

 

At Home Workout

 

General Warm Up

400m Run

30 Front-to-Back Leg Swings, Per Side

30 Side-to-Side Legs Swings, Per Side

20 Shoulder Taps (inverted if possible)

200m Run

 

Workout

4 Round

800m Run

20 Handstand Push Ups

30 DB Hang Clean and Jerk 50/35lbs

 

Accessory Work

Accumulate 3:00, Per Side

Lunge Hold

*Rear leg’s knee should be 1” off the floor

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