1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

January 15, 2020

Mobility/Activation 2:00 Squat Hold (at least 1:00 unsupported) 

 

General Warm Up 

2 Rounds 

16 S-Arm DB Hang Clusters 

10 Shoulder Taps 

40 Single Unders 

 

Strength 

10 Squat Clean & Jerk @70% 

Rest :60 

8 Squat Clean & Jerk @72.5%

Rest :60 

6 Squat Clean & Jerk @75% 

 

HSPU Skill 

5x1 HSPU Negative, kick down after each 

3x1 HSPU Negative + butt to the wall, knees out 

2x 2-4 Kipping HSPU 

 

Conditioning 

For Time, Teams of 2 

50 Double Unders 

40 HSPU 

8 Rope Climbs 

100 Double Unders 

30 HSPU 

6 Rope Climbs 

150 Double Unders 

20 HSPU 

4 Rope Climbs 

200 Double Unders 

10 HSPU 

2 Rope Climbs 

 

Accessory Work 

21-18-15-12-9 Bar Facing Burpees 

Rest 2:00 between sets

January 14, 2020

General Warm Up 

2 Rounds 

20 Alternating DB Snatch 

:30 HS Hold (freestanding if possible) 

20 Goblet Squats 

:60 Doorway Stretch (switch arms on R2) 

 

Strength 

Every 4:00 for 12:00 9 Touch and Go Power Snatch 

 

Ring Muscle Up Skill 

2x3 Kip Swings 

2x2 Big Kips w/ Pull to Hips 

1x 1-3 Muscle Up Turnovers (no dip) 

 

Conditioning 

AMRAP 2:00 x 4 

9 Thrusters 95/65lbs 

3 Muscle Ups 

Rest 2:00

 

Lite Class

Class Warmup then

4 Rounds of 

:45 on/:15 off

Squat Jumps

Sit-ups

Row

Burpees

Bike

Step ups

Ski

Run

January 13, 2020

General Warm Up 

:30 Bike w/ Glute Activation band around knees 

20 Duck Walk Steps 

20 Squat Jumps 

20 Duck Walk Steps 

:30 Bike w/ Glute Activation band around knees 

 

Strength 

Back Squat 5x5 @70% 

 

Mobility/Activation 

20 Scap Pull Ups 

10 Kip Swings 

Internal Shoulder Rotation Stretch, :90/side 

 

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 

3 Rounds 

300m Run or Row 

15 Pull Ups 

20 Step Through Lunges 

 

Accessory Work 

4x10 Back Rack Jumps 75/55lbs 

 

Lite Class

Class Warmup then

6 Rounds 

300m Run or Row (alternate every round)

10 Pull Ups 

20 Step Through Lunges

30 Sit-ups

40 Mountain Climbers each leg

January 10, 2020

General Warm Up 

2 Rounds 

16 S-Arm DB Clean and Push Press (all the way to the ground each rep), moderate weight 

8 DB Facing Burpees 

 

Mobility/Activation 

20 Scap Pull Ups + :30 Dead Hang from bar 

 

Strength 

Every :90 For 4 Sets 

8 Push Presses 

Start around 70% and work up if they are fast and efficient. 

 

Conditioning 

AMRAP 4 Minutes 

80' HS Walk (scale distance, scale to a hold or plank)

25 Box Jump Overs 24/20" 

Max Alt. DB Snatch 50/35lbs in remaining time 

Rest 2:00 

AMRAP 4 Minutes 

25 Box Jump Overs 24/20" 

25 Alternating DB Snatch 50/35lbs 

Max distance HS Walk in remaining time (5' = 1 rep) 

Rest 2:00 

AMRAP 4 Minutes 

25 Alternating DB Snatch 50/35lbs 

80' HS Walk 

Max Rep Box Jump Overs 24/20" in remaining time 

Score is total reps. 

 

Lite Class

Class Warmup then

100 Cal between ski, bike and run

90 Sit-ups

:80 Plank

70 Double Unders

60 Box Jumps or Step ups

50 Cal between ski, bike and run

40 Sit-ups

:30 Plank

20 Double Unders

10 Box Jumps or Step ups

January 9, 2020

Mobility/Activation 

20 Lateral/Cossack Squats, gradually increase depth 

 

General Warm Up 

3 Rounds 

12 Deadbugs 

6 Scap Pull Ups + 6 Kip Swings 

12 Duck Walk Steps 

6 Jump Squats 

 

Strength 

Back Squat 

5 @70% 

4 @80% 

3 @85% 

 

Conditioning Test 

4 Rounds 

7 Bar Muscle Ups 

9 Hang Squat Snatch 115/75lbs 

 

Accessory Work

4x15 DB Bench Press

 

Lite Class

Warmup with Coach Josh

Planks

 

5 Rounds of 

25 Med Ball Cleans

25 Double Unders

20 Bicep Curls

20 Banded Tricep Extensions

January 8, 2020

Mobility/Activation 

Banded Internal/External Rotations, 10 reps per side 

20 Lunge and Twist 

Snatch Warm Up 

Empty Bar, 5 Reps of each, then repeat with 75/55lbs or less 

Muscle Snatch 

Behind the Neck Snatch Grip Press 

Overhead Squat 

Snatch Balance 

Position 1 Squat Snatch

 

Strength For Time 

10 Squat Snatch @70% 

Rest :60 

8 Squat Snatch @72.5% 

Rest :60 

6 Squat Snatch @75% 

 

"Forrest Pump" 

Row 30/24 Calories 

15 Toes to Bar 

15 Strict HSPU 

12 Toes to Bar 

12 Strict HSPU 

9 Toes to Bar 

9 Strict HSPU 

Row 30/24 Calories 

9 Toes to Bar 

9 HSPU 

12 Toes to Bar 

12 HSPU 

15 Toes to Bar 

15 HSPU 

Row 30/24 Calories 

 

Accessory Work

3 Rounds 

30 Double Unders 

20 Wall Balls 20/14lbs 

30 Double Unders 

Rest :60

 

Lite Class

Row 30 Calories 

15 Toes to Bar 

15 Push Press 

12 Toes to Bar 

12 Push Press 

9 Toes to Bar 

9 Push Press

Row 30/24 Calories 

9 Toes to Bar 

9 Push Press

12 Toes to Bar 

12 Push Press 

15 Toes to Bar 

15 Push Press 

Row 30/24 Calories

January 7, 2020

General Warm Up 

3 Rounds 

10 Front Rack Elbow Pointers 

10 Low Hang Muscle Cleans 

10 Front Rack Reverse Lunges w/ Empty Bar 

 

Mobility/Activation 

Foam Roll T-Spine Smash 2:00 

 

Strength 

EMOM for 8 Minutes 3 Power Cleans @70-75% Drop and Reset 

 

Conditioning 

AMRAP 8 Minutes 

40/30 Calorie on a Machine

40 Walking Lunge Steps 

40 Wallballs 20/14lbs 

 

Lite Class

50-40-30-20-10

Cals on any machine

Walking Lunge Steps

Wall Balls

January 6, 2020

Mobility/Activation 

4-way Banded Glute Activation, 20 steps per direction followed by 5 air squats 

 

General Warm Up 

3 Rounds 

12 Spidermans 

8 Hinge Squats w/ 45/35lb plate 

6 Strict Chest to Bar Pull Ups (2 sets or less) 

 

Strength Test 

Find 1 RM Back Squat 

 

Conditioning 

18 Chest to Bar Pull Ups 

18 Squat Cleans 115/75lbs 

Rest 1:00 

15 Chest to Bar Pull Ups 

15 Squat Cleans 115/75lbs 

Rest 1:00 

12 Chest to Bar Pull Ups 

12 Squat Cleans 115/75lbs 

Rest :30 

9 Chest to Bar Pull Ups 

9 Squat Cleans 115/75lbs 

Rest :30 

6 Chest to Bar Pull Ups 

6 Squat Cleans 115/75lbs 

 

Accessory Work 

3x10 DB RDLs 

 

Lite Class

Class Glute Activation + Class Warmup

18 Pull Ups 

18 Squat Cleans 

15 Pull Ups 

15 Squat Cleans

12 Pull Ups 

12 Squat Cleans

9 Pull Ups 

9 Squat Cleans  

6 Pull Ups 

6 Squat Cleans 

3 Pull-ups

3 Squat Cleans

 

Finisher

20 Cal Ski Erg Sprint

20 Cal Bike Erg Sprint

January 3, 2020

General Warm Up 

30 S-Arm alternating DB Power Cleans 

30 S-Arm DB Push Press 

15 Burpees AFAP 

 

Mobility/Activation 

Banded Front Rack Mobilization, :90/side 

 

Strength 

Every 2 Minutes For 14 Minutes (1) 3-second Pause Front Squat AHAP

 

Primer 3x :10 Bike Sprint, rest 1 minute between each 

 

Interval Test "Sweeney Quad" 

2 Rounds 

16/10 Calorie Bike 

15 Box Jumps 30/24" 

14 DB Push Press 50/35lbs 

Rest 5:00 

 

*Compare to 11/21/2019

 

Accessory Work

Every Minute Until Failure 

Minute 1: 14/9 Calorie Bike 

Minute 2: 3 KB Swings 53/35lbs 

Add 3 KB Swings each round until failure.

 

Lite Class

2 Rounds of the Class Warm-up plus Class Mobility

5 Rounds For Time 

16 Cals (alternate every round)

15 Weighted Step ups (15 total not each leg)

14 Push Press 

January 2, 2020

Mobility/Activation 

1:00 Dead Hang from pull up bar 

 

General Warm Up 

30 Squat and Twist 

30 S-Arm DB OH Squats 

10 Tall Squat Snatches w/ empty bar 

 

Strength 

Every 2 Minutes For 14 Minutes 

5 Touch and Go Squat Snatch 

 

Ring Muscle Up Skill 

2x3 Kip Swings 

2x2 Big Kips w/ Pull to Hips 

1x 1-3 Muscle Up Turnovers (no dip) 

 

Conditioning Test 

"Punxsutawney Ill" 

4 Rounds 

6 Muscle Ups 

18 Alternating DB Squat Snatch 50/35lbs 

 

*Compare to 11/20/2019

 

Lite Class

Class Warm-up plus :90 Lat Stretch per side

5 Rounds For Time of

25 Double Unders

20 DB Snatches (10 each side)

15 Cals on Bike

10 T2B

5 Pull-ups

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