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WOD Archive for August 2020

August 31, 2020

General Warmup

1:00 Jump Rope 

10 Push Ups 

1:30 Jump Rope 

15 Push Ups 

2:00 Jump Rope 

20 Push Ups then 

20 Leg Swings (front to back) 

 

Strength

Strict Pull-ups

EMOM 10 

Pick a number that you can maintain for all 10 sets.  Keep it on the easier side if you have not done any pull-ups since the shutdown.  Feel free to even skip a few rounds to keep the volume down.  

 

Conditioning

4 Rounds For Time

6 KB Snatch 53/35 (right arm)

6 KB OH Lunge Steps 53/35 (right arm)

6 KB Snatch 53/35 (left arm)

6 KB OH Lunge Steps 53/35 (left arm)

400m Run

 

Accessory Work 

Every 2 Minutes for 10 Minutes 

:20 Hollow Body Hold directly into 15 V-Ups

August 28, 2020

Mobility/Activation Recommendation

2:00 Adductor Mash, Per Side

 

General Warm Up

1:00 of 10m Side Shuffle Shuttles

Then

10 Burpee to Target

10 Muscle Snatches

6 Burpee to Target

10 Muscle Snatches

4 Burpee to Target

10 Muscle Snatches

 

Strength

Deadlift

Build to a heavy set of 4

 

Conditioning

AMRAP 15 Minutes

Row 400m

10 Devil's Presses 40/25s

Run 300

20 Burpees

 

Parking Lot/At Home WOD

 

General Warmup

10 Spidermans each side

10 Scorpions each side

10 A Frame Toe Touches each side

 

Mobility

Pigeon Pose x 2:00 per side

Hip Flexor x 2:00 per side

Calf Stretch for Ankle Mobility x 2:00 per side

 

Strength

EMOM 10

Complete 5 Floor Presses each side + 5 Bent Over Rows each side 

These movements are single arm 50/35

 

Conditioning

For Time

18 Burpees

18 DB Thrusters 50/40s

Rest 2:00

15 Burpees

15 DB Thrusters 50/40s

Rest 1:30

12 Burpees

12 DB Thrusters 50/40s

Rest :30

9 Burpees

9 DB Thrusters 50/40s

Rest :15

6 Burpees

6 DB Thrusters 50/40s

 

Accessory Work

5 Rounds of

25 Bicycles each side

10 Bird Dogs each side

August 27, 2020

General Warm Up

2:00 of Forward Fold

Then

20 Medicine Ball Cleans

20 Band Pull Aparts

20 Calorie Row

 

Strength

Front Squat

6x3 @65%

Tempo Down, Speed up

 

Mount Neverest

9-15-21-27

Overhead Squat 95/65lbs

Chest to Bar Pull Ups

 

Accessory Work

4 Rounds

70m Sled Push Shuttle (35m out, 35m back)

Rest 3:00 between rounds

Rounds 1 and 4 perform the sled shuttle with

an empty sled. You may add weight to the

sled as long as the pace stays sprint-y

 

Parking Lot/At Home WOD

 

General Warm Up 

3 Rounds 

10 Cossack Squats 

10 Spidermans (5 per side)

10 Pass Throughs

10 PVC OHS

 

Snatch Warmup then

 

Every :90 for 8 Rounds

Snatch + OHS + Hang Snatch + OHS

 

Conditioning

Sled WORK!!

 

Accessory Work 

*Tabata Flutter Kicks 

*Tabata is 8 Cycles of :20 Work, :10 Rest 

August 26, 2020

General Warm Up

500m Row

Then

3:00 of Dumbbell 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

Above Knee Snatch + Below Knee Snatch + Snatch

Sets 1-2: Technique Focus

Sets 3-4: Build in weight, NO misses

Sets 5-6: Technique Focus

Drop and reset between reps if necessary to maintain

form. Above Knee Snatch should be well below hip.

 

Conditioning

For Time

22 Alternating Single DB Step Ups 24/20" 50/35lbs

22 Alternating DB Snatch 50/35lbs

26 Alternating Single DB Step Ups 24/20" 50/35lbs

26 Alternating DB Snatch 50/35lbs

30 Alternating Single DB Step Ups 24/20" 50/35lbs

30 Alternating DB Snatch 50/35lbs

 

Accessory Work

3 Rounds

30 Toes to Bar

90' HS Walk (30' sections)

20 Power Cleans 145/105lbs

Rest 2:30

 

Parking Lot/At Home WOD

 

General Warm Up 

9 Burpees 

20 Lunge Steps 

7 Burpees 

20 Lunge Steps 

5 Burpees 

then 

1:00 Puppy Dog Pose

1:00 Hang from rig

Banded Lat Stretch

 

Strength

Strict Pull-ups

EMOM 10 

Pick a number that you can maintain for all 10 sets.  Keep it on the easier side if you have not done any pull-ups since the shutdown.  Feel free to even skip a few rounds to keep the volume down.  

 

Conditioning

For Time

9-12-15

DB Power Clean 50s/35s

Farmers Carry*

DB Front Squats 50s/35s

 

Rest 4:00, then:

 

15-12-9

DB Power Clean 50s/35s

Farmers Carry*

DB Front Squats 50s/35s

 

Farmer Carry Distance

*100m/150m/200m

Then

200m/150m/100m

 

Accessory Work

3 Rounds of alternating movements

Wall Sit

Plank

August 25, 2020

General Warm Up

Alternating Every 2:00 For 8:00

10 KB Taters into max calories on a machine

in remaining time

10 KB RDLs into max calories on a machine

in remaining time

 

Strength

Clean & Jerk

4x2 @ 80-85%

Drop and Reset

Conditioning

 

AMRAP 13 Minutes

8 Dumbbell Deadlift 50-100lbs

Run 300m

 

Accessory Work

Every :90 for 5 Rounds

1 Muscle Up into 7 Ring Dips

 

Parking Lot/At Home WOD

 

General Warm Up 

2 Rounds of 

10 Spidermans

100m Run 

10 inchworms 

100m Run

 

Strength

Front Rack Bulgarian Split Squats

EMOM 10 (alternating legs each round)

7 reps

 

Conditioning

3 Rounds

100m Shuttle*

8 Burpees

100m Shuttle*

8 Burpees

 

Rest 5:00 between Rounds

*50m out 50m back

 

Accessory Work

10 Rounds :20 Superman Hold Rest :40

August 24, 2020

Mobility/Activation Recommendation

Internal Shoulder Rotation Stretch, 1:00/arm

 

General Warm Up

Run 200m

Then

3 Rounds

6 Lateral Burpees over Barbell

8 Air Squats (OH Squats on R2 and 3)

:30 HS Hold

Then

Run 200m

 

Conditioning

AMRAP 6 Minutes

12 Box Jump Overs 30/24"

8 Overhead Squats 115/80lbs

4 Bar Muscle-ups

 

Interval

Every :90 until failure

2 Lateral Burpees over bar

2 Shoulder to Overhead 115/75lbs

Add 2 reps to each movement until you can no longer

complete the prescribed reps for that round.

10 Round Cap

 

Rowing

AMRAP :40*

Max Distance Row

Rest 1:20

*Continue until you complete 2000/1800m

 

Parking Lot/At Home WOD

 

General Warm Up 

Run 800m 

2:00 Per Side, Dragon Pose 

2:00 Squat Hold 

 

Strength

Every :90 for 8 Rounds

Power Clean + Hang Power Clean + Squat Clean + Hang Squat Clean + Split Jerk

 

Conditioning

3 Rounds 

8 Devils Press* 50s/35s

12 DB Push Press*

 

Rest 5:00, then:

 

3 Rounds

8 Devils Press 50s/35s

12 DB Push Press

 

*All Single arm work for today.  Split the reps between both arms.

 

Accessory Work 

Every 2 Minutes for 10 Minutes 

:20 Hollow Body Hold directly into 15 V-Ups

August 21, 2020

General Warm Up

2:00 Double Under Practice (100 rep cap)

Then

20 RDLs

20 Empty Bar Front Squats

20 Push Ups

20 Jump Squats

 

Strength

EMOM for 10 Minutes

3 Deadlifts @60%

Speed off the floor is the focus.

 

Conditioning

AMRAP 12 Minutes

20 Single Arm DB Hang Clean and Jerk 50/35lbs

12 Left Arm DB OHWL Steps 50/35lbs

20 Push Ups

12 Right Arm DB OHWL Steps 50/35lbs

 

Accessory Work

For Time

15 DB Facing Burpees

15 DB Thrusters 50/40s

Rest 1:30

12 DB Facing Burpees

12 DB Thrusters 50/40s

Rest 1:00

9 DB Facing Burpees

9 DB Thrusters 50/40s

Rest :30

6 DB Facing Burpees

6 DB Thrusters 50/40s

3 DB Facing Burpees

3 DB Thrusters 50/40s

 

Parking Lot/At Home WOD

 

General Warm Up

Every 3 Minutes for 12 Minutes 

Run 400m

"Rest" in Plank Position

Then

1:00 Per Side, Doorway Stretch

 

Strength

Pendlay Rows

Every 2:00 for 12:00

10 reps (heavier than last week)

 

Conditioning

12 Rounds

12 Single DB Hang Clean and Jerk 50/35lbs

100m Run

 

Accessory Work

10 Rounds of

:30 Flutter Kicks

:30 Rest

August 20, 2020

Mobility/Activation Recommendation

Floss Hamstrings

 

General Warm Up

4 Rounds

:20 Handstand Hold

Run 100m

10 Goblet Squats

Run 100m

 

Strength

Front Squat

6x3 @60%

Tempo Down, Speed up

 

Rollercoaster Tycoon

AMRAP 7 Minutes

10 Deadlifts 225/155lbs

50 Double Unders

 

Extra

AMRAP 10 Minutes

30' Handstand Walk

Rest :30

 

Parking Lot/At Home WOD

 

General Warm Up 

20 Spidermans (10 each leg)

1:00 Wrist Stretch 

20 Spidermans 

1:00 Pigeon Stretch each side

20 Spidermans 

1:00 Hip Flexor Stretch each leg

 

Strength

Every :90 for 8 Rounds

1 Power Snatch + 3 OHS

 

Conditioning

15:00 Climb the Math Ladder

1 Burpee/4 Double Unders

2/8

3/12

4/16

5/20

 

Always multiply your burpees by 4 to get your double under amount for that set.

 

Accessory Work 

10 Rounds 

10 Hollow Rocks

Rest :30

August 19, 2020

Activation Recommendation

2:00 Banded Duck Walk

 

General Warm Up

AMRAP 5:00

10 Empty Bar Jumping Back Squats (OH Squats after 2

rounds)

10 Empty Bar Back Rack Lunge Steps

10 Empty Bar Good Mornings

 

Strength

Every 2:00 for 12:00

Above Knee Snatch + Below Knee Snatch + Snatch

Sets 1-2: Technique Focus

Sets 3-4: Build in weight, NO misses

Sets 5-6: Technique Focus

Drop and reset between reps if necessary to maintain form.

Above Knee Snatch should be well below hip.

 

Conditioning

9-12-15

Power Clean 155/110lbs

Chest to Bar Pull Ups

Rest 3:00

15-12-9

Power Clean 155/110lbs

Chest to Bar Pull Ups

 

Accessory Work

9 Rounds

9 Hang Power Snatch 75/55lbs

6 HSPU

3 Burpee Bar Muscle Ups

Rest 3:00 after Round 3 and 6

 

Parking Lot/At Home WOD

 

General Warm Up 

5 Inchworms 

1:00 Squat Hold 

5 Inchworms 

1:00 Handstand/Plank Hold 

5 Inchworms 

1:00 Elbow/Elbow/Hand/Hand

 

Double MetCon Day!

 

WOD 1

5 Rounds

10 DB Front Squats 50s/35s

4 Devils Press 50s/35s

10 DB Front Squats 50s/35s

4 Devils Press 50s/35s

Rest 2:00

 

WOD 2

Every 4:00 for 20 Minutes

200m Run

Aim to be faster each round.

 

Core Finisher

4 Rounds 

30 Russian Twists

Rest :30

 

August 18, 2020

Mobility/Activation Recommendation

Calf/Achilles Smash, 1:00/side

 

General Warm Up

EMOM 9:00 (:40 work windows)

Gymnastic Kips (Dead hang Round 1)

Box Jump, Step Down

KB Taters

 

Strength

Clean & Jerk

4x2@80%

Drop and Reset

 

Conditioning

For Time

Run 800m

200m Farmers Carry 30 - 70lbs

Run 400m

 

Accessory Work

Every :45 for 9:00*

3/2 UB Muscle Ups

*If you fail a round, skip the entire next round

and resume.

 

Parking Lot/At Home WOD

 

General Warm Up 

2 Rounds 

50 Jumping Jacks 

20 BB Rows 

10 BB Good Mornings 

then 2:00 Per Side, Calf/Achilles Smash

 

Strength

Every 2:00 for 6 Rounds

5 BB Floor Press

 

Conditioning

4 Rounds of

20 Russian Kettlebell Swings 70/53

30 Sit-ups

400m Run

 

Accessory Work

2 Rounds of 

10 Toe Touches

5 Bird Dogs each side

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