1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

October 7, 2019

1. Warm-up 

2 Rounds 

20 Duck Walk steps 

12 Empty Bar Pause OHS (:03)

8 Push Presses

Row 200m 

 

2. Strength 

3 RM Push Press

2 Drop Sets @90% of above

Compare to 9/13/2019 

 

3. Conditioning 

15-12-9-12-15 

Overhead Squats 105/70lbs 

Pull Up 

Calorie Row 

 

Lite Class

Class Warm-up then 

5 Rounds of 

50 Double Unders 

10 Pull-ups 

10 Power Clean & Jerk

 

Finisher

Remaining Time

100m Ski erg Sprint

:30 Rest

October 4, 2019

1. Warm-up 

4-way Banded Glute Activation Steps, 20 per direction + 5 Air Squats after each direction 

20 S-Arm DB Thrusters (10/side) Then, 

Primer Sprint 

30/22 Calorie Ski 

25 DB Snatch 50/35lbs 

20 Lateral DB Burpees 

 

2. Strength 

Back Squat 

Find a new 5RM then

2 Drop Sets @90% of above

Compare to 9/6/2019

 

3. MetCon 

AMRAP 9 Minutes 

10 Toes to Bar 

10 DB Thrusters 50s/35s 

10 Toes to Bar 

15 DB Thrusters 50s/35s 

10/20, 10/25, 10/30 etc. 

 

Lite Class

100 goblet squats

800m run

60 push presses

400m run

20 burpees

50 goblet squats

400m run

30 push presses

200m run

10 burpees

October 3, 2019

1. Warm-up 

Rep Accumulation 

3 Rounds 

Run 200m 

9 Squat Jumps 

12 Light RDLs (95/65lbs or less) 

10-15 Perfect Push Ups 

 

2a. Strength Option

Power Clean and Jerk EMOM 10 Minutes 1 Rep @ 80% 

 

2b. Skill Option

Gymnastics Weakness

Choose a gymnastics movement you would like to work on with the coach’s guidance.

 

3. MetCon 

AMRAP 10 Minutes 

10/7 Bike/Rower Calories (alternate each round)

9 Power Cleans 95/65

8 HSPU 

 

Lite Class

Fight Gone Bad Style!

6 rounds of 

Burpees

Flutter Kicks

Mountain Climbers 

HS Hold/Plank

High Knees

 

1:00 Rest

October 2, 2019

1. Warm-up 

Rep Accumulation 

3 Rounds 

12/8 Calorie AAB 

6-10 Strict Pull Ups 

15 Goblet Squats (no heavier than 53/35lbs) 

 

2. Strength 

Push Press

Find a new 5RM then

2 Drop Sets @90% of above

*Compare to 9/4/2019

 

3. Conditioning 

AMRAP 12 Minutes 

Climb The Ladder 

5 Box Jump Overs 24/20"

5 Wallballs 20/14lbs 

5 Box Jump Overs 24/20" 

10 Wallballs 20/14lbs 

5/15, 5/20, 5/25, etc. 

Continue adding 5 Wallballs each round for 12 minutes. 

 

Lite Class

15:00 AMRAP

10 wall balls

7 Box dips

5 burpees

 

Rest 1:00

 

5 rounds of

20 sit ups

15 cal row

10 power cleans

October 1, 2019

1. Warm-up 

Weakness Warm Up 

Coach helps athletes pick based on weakness 

50 Bar Facing Burpees 

70/50 Calorie AAB 

Row, Run, or Ski 1,500m 

 

2. Strength 

Front Squat 3x6 @ 70% Rest as needed 

 

3. Conditioning 

AMRAP 16 Minutes With a Partner, alternating movements 

12 KBS 70/53

Run 200m 

6 C2B Pull-ups

 

Lite Class

4 rounds

400m run

25 lunges

25 push ups

25 weighted step ups

25 pull ups

400m run

September 30, 2019

1. Warm-up 

Run 200m 

20 Hollow Rocks 

Then, 3 Rounds of: 

10 Lunge and Twist 

10 Pause Air Squats/Pause OH Squats/Position 1 Squat Snatches 

 

2. Strength 

Squat Snatch 5x3 @ 80% 

 

3. MetCon 

21-15-9 

Power Snatch 95/65lbs 

Bar Facing Burpees 

 

Lite Class

50-40-30-20-10

Sit ups

Front squats

Burpees

KBS

September 27, 2019

1. Warm-up 

:30 on, :15 transition/rest for 2 rounds 

S-Arm Russian KB Swings 

S-Arm KB Push Press 

Sit-ups 

Push Ups

 

2. Strength 

Push Press (compare to 8/30/2019)

Find a new 7RM then

2 Drop Sets @90% of above

 

2 x12 Walking Lunge Steps (heavier than last week)

 

3. Conditioning

For Time 

200m Farmers Carry 53/35s 

30 Calorie Row 

200m Farmers Carry 

30 Burpees to 6" Target 

200m Farmers Carry 

 

Lite Class

Class Warm-up then 

200m Farmers Carry 

200m Run

30 Calorie Row

30 Calorie Bike 

200m Farmers Carry

200m Run 

30 Burpees

30 Lunge Jumps each leg

200m Farmers Carry 

200m Run

September 26, 2019

1. Warm-up 

On an 8 minute clock: 

2 Rounds 

Run 200m 

12 KB Goblet Squats 

8 Burpees 

Then, max duration freestanding HS hold with remaining time 

 

2. Week 4 Bar Muscle-ups

 

3. Conditioning 

3 Rounds 

90 Double Unders 

30 Alternating DB Snatch 50/35lbs (15 each arm)

 

Lite Class

Class Warm-up finishing with HS Hold or Plank Hold for remaining time.

 

Core Work

4 Rounds of 

:20 on/:10 off

Hollow Rocks

 

20 Bird Dogs (10 each side with :03 hold)

 

4 Rounds of 

:20 on/:10 off

Hollow Rocks

Then

 

4 Rounds 

50 Double Unders 

30 Alternating DB Snatch 50/35lbs (15 each arm)

30 Single Arm DB Squat Cleans (15 each arm)

 

September 25, 2019

1. Warm-up 

3 Rounds 

10 PassThroughs

15 Russian KB Swings 

20 Duck Walk Steps (10 each leg)

250m Ski

 

2. Strength 

Misfit Snatch Complex 2.0 

Find 1RM 

Squat Snatch + Hang Squat Snatch + Overhead Squat x2 

 

3. Conditioning 

For Time 

Power Snatch

9-7-5-3 *Weights increase each set: 95/65, 115/75, 135/95, 155/105

15 Box Jumps 24/20” after each set of snatches 

 

Lite Class

Class Warm-up then

2 Rounds of 

300m Ski

100 Step ups (50 each leg)

300m Ski

100 Leg Raises from the Rig

300m Ski

100 Mountain Climbers (1,1,2,2,3,3…)

300 Ski

September 24, 2019

1. Warm-up 

3 Rounds 

10 Single DB Front Rack Kossack Squats

10 S-Arm DB Power Clean and Jerk (from the ground)

Run 200m 

 

2. Strength 

Misfit Clean Complex 2.0 

Find 1RM 

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

 

3. Conditioning 

3 Rounds 

12 Devils Press 50/35s 

400m Row 

Lite Class

Class Warm-up then

4 Rounds of 

15 Pull-ups

20 Devils Press

500m Row 

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