1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

May 15, 2020

Mobility/Activation Recommendation

2:00 Squat Therapy, against a wall with arms

up

 

General Warm Up

3 Rounds

10 OH Squats

:30 Freestanding HS Hold Practice

Run 100m

 

Strength

Pause Overhead Squat

6x3

 

Conditioning

AMRAP 4:00 x 3

10 HSPU

8 DB Front Squats 50/35s

6 DB Box Step Overs 50/35s

Rest 2:00 between AMRAPs. Restart each

AMRAP.

 

Accessory Work

6 Rounds, For Distance

AMRAP 2:00

Meters on Ski Erg

Rest 2:00

Goal is more meters each round

 

At Home Workout

 

General Warm Up

7 Rounds

3 Burpees

5 Push Ups

7 DB Snatch

 

Workout

3 Rounds

100 Double Unders

10 S-Arm Devil's Press, Right 50/35lbs

10 S-Arm Devil's Press, Left 50/35lbs

 

Accessory Work

5 Rounds

30 Top Half V-Ups

 

May 14th, 2020

General Warm Up

1:00 Hang from Pull-Up Bar

10 Strict Pull Ups

1:00 Wall Sit

20 KB Goblet Squats

1:00 HS Hold

20 KB Swings

 

Strength

Every Other Minute for 12 Minutes

2 Power Cleans at 80%

 

Conditioning

5 Rounds

4 Squat Clean and Jerk 215/140lbs

16/12 Calorie Bike

 

Accessory Work

Every 2:00 for 14 Minutes

7 Chest to Bar Pull Ups

3 Bar Muscle Ups

The goal is unbroken through the whole

complex.

 

At Home Workout

General Warm Up

Every 5 Minutes for 10 Minutes

400m Run

In the remaining time in each 5:00 window,

10 Hollow Rocks

10 Box Jumps

 

Workout

AMRAP 30 Minutes

800m Run

40 Sit Ups

20 Goblet Lunges 50/35lbs

 

Accessory Work

7 Sets for Quality

20 1-Arm DB/KB Rows (10/per arm)

10 DB/Plate Skull Crushers

May 13th, 2020

General Warm Up

3 Rounds

10 Wall Balls

10 Alternating DB Snatch

:20 Ring Support Hold + Negative

 

Strength

Back Squat

8x3 @70%

 

Conditioning

For Time

Run 400m

7/5 Muscle Ups

12 Deadlift 275/185lbs

Run 200m

7/5 Muscle Ups

12 Deadlift 275/185lbs

Run 400m

 

Accessory Work

For Time

35/25 Calorie Row

Rest 3:00

25/18 Calorie Row

Rest 3:00

15/10 Calorie Row

Rest 5:00, and repeat.

 

General Warm Up

20 Lunge Steps

1:00 Squat Hold

:30 Wrist Stretch

16 Lunge Steps

:45 Squat Hold

:30 Wrist Stretch

12 Lunge Steps

:30 Squat Hold

:30 Wrist Stretch

then

5 HSPU or Push Up Negatives

 

Workout

For Time

250 Jump Squats*

*Every 1:00 until you finish, perform 8 Handstand Push Ups or Regular Push-ups, starting at minute 1:00.

 

Accessory Work

"Shoulder Death Circuit"

:45 Palms Forward

:45 Palms Backwards

:45 Internal/External Rotation Alternating

:45 Swimmers

1:00 Arms Extended at your sides Hold

Goal is to go continuously without stopping.

May 12th, 2020

General Warm Up 

20 PVC Pass Throughs Then, Alternating 

EMOM 8:00 

1. 12 Pause OHS 

2. 12 Ring Rows 

3. 8 Position 1 Squat Snatch 

4. 12 Lateral Bar Burpees 

 

Strength 

Snatch 7x2 @85% 

 

Conditioning 

AMRAP 15 Minutes 

5 Chest to Bar Pull Ups 

10 DB Thrusters 50/35lbs 

5 Chest to Bar Pull Ups 

Rest :45 

 

Accessory Work 

S-Arm Kettlebell Push Presses 

50-40-30-20 (total, split between each arm) 

Rest 2:00 

 

At How Workout

 

General Warm Up

2:00 of Single Unders

20 A-frame Toe Touches

20 Vertical Leaps (jump for height)

 

Workout

AMRAP 5:00 x 5

100m Run

7 Burpees

If you complete 5 rounds in under 5:00, perform Max Rep KB Swings

53/35lbs in remaining time.

Rest 2:00 between AMRAPs

 

Accessory Work

Bicycle Crunches

50-40-30-20-10

Rest as needed between sets

May 11, 2020

General Warm Up Straight through 

15 RDLs 95/65lbs 

5 HSPU 

10 RDLs 

10 Push Ups 

5 RDLs 

15 Burpees 

 

Strength 

Deadlift 2x14 

 

Conditioning 

4 Rounds 

12 Burpees to a 6" Target 

100 Double Unders* 

Rest :90 between sets 

*Goal is UB double unders, scale the amount of double unders to keep the amount of sets low 

 

Accessory Work 

HS Walk Flight Simulator

Unbroken HS Walks, in feet: 20-25-30-35-40-45-50-45-40-35-30-25-20 Rest as need to stay unbroken

 

At Home Workout

 

General Warm Up 

2:00 Per Side Calf/Achilles Smash 

50 Step Ups 

20 Burpees 

1:00 Overhead Plate Hold 

 

Workout 

For Time 

40-30-20-10 

Box Jumps 

Single DB Step Ups 50/35lbs 

S-Arm DB Push Press 

*Begin each round with a 400m Run 

 

Accessory Work

20 Rounds 

Single Leg Lunge Holds, back knee 1” off the floor* 

:30 On :30 Off 

*Alternate front leg every round

May 8, 2020

Mobility/Activation 

Double LAX Ball T-Spine Smash, 2:00 

 

General Warm Up 

3 Rounds 

6 Strict Toes 

12 PVC OH Duck Walk Steps 

12 PVC OH Squats 

Run 100m 

 

Strength 

Pause Overhead Squat 8x1 

 

Conditioning 

5 Rounds 

8 R-Arm DB Hang Clean and Jerk 50/35lbs

8 Toes to Bar 

8 L-Arm DB Hang Clean and Jerk 50/35lbs

8 Toes to Bar 

Rest 1:00 

 

Accessory Work

Every 7 Minutes for 21 Minutes 

1500/1350m Row or 1200m Run 

Goal is to row at, or slightly faster than your 5K PR pace. 

 

At Home Workout

General Warmup

1 Mile Run then

2:00 per side of 

Pigeon Stretch

Couch Stretch

Calf Stretch

 

Workout

5 Rounds 

8 R-Arm DB Hang Clean and Jerk 50/35lbs 

8 Single Arm Front Squats

8 L-Arm DB Hang Clean and Jerk 50/35lbs 

8 Single Arm Front Squats 

Rest :30 

 

Accessory Work

Tabata Sit Ups/Flutter Kicks 

8 Cycles of  :20 Work :10 Rest alternating between each movement

May 7, 2020

Mobility/Activation 

1:00 Wrist Stretch 

 

General Warm Up 

On a 6:00 Clock Row 1k/850m 

20 Medball Cleans 

Max Box jumps in remaining time 30/24” 

 

Strength 

Every Other Minute for 12 Minutes 

3 Power Cleans at 75% 

 

Conditioning 

AMRAP 16 Minutes 

Alternating Full Rounds with a Partner 

10/8 Calorie Machine 

15 Wallballs 20/14lbs to 10/9' Target

 

Accessory Work 

Alternating EMOM for 14 Minutes 

Even Minute: 5 Strict Chest to Bar Pull Ups 

Odd: 8 Strict Ring Dips or regular Dips 

 

At Home Workout

800m Run then

2 Rounds of

10 Lunge Steps (5 each side)

10 Scorpions (5 each side)

10 Spidermans (5 each side)

 

Workout 

For Time 

200m Walking Lunge 

100 Burpees 

200m Walking Lunge 

 

Accessory Work

3 Rounds of 

10 Bent Over Rows (DB, KB or BB)

30 Toe Touches

May 6, 2020

Mobility/Activation 

2:00 Squat Therapy Hold - 1 minute before and 1 minute after the General Warm Up. 

 

General Warm Up 

Weakness Warm Up 75/55 Calorie Bike or 1,500m Row Then, 30 Duck Walk Steps 

 

Strength 

Back Squat 8x3 @67.5% 

Focus on loading on the way down and acceleration on the way up 

 

Conditioning 

AMRAP 8 Minutes 

60 Push Ups 

40 Overhead Squat 115/75lbs 

Max Box Jump Overs in Remaining Time 36/30" 

 

Accessory Work

3 Rounds 

200m Run 

Rest 2:00 

150m Run 

Rest 3:00 

100m Run 

Rest 4:00 

 

At Home Workout

General Warm Up 

800m Run, then 

2 Rounds 

10 Lunge and Reach 

10 Push Ups 

5 Inchworms 

 

Workout

AMRAP 8 Minutes 

60 Push Ups 

40 Odd Object Front Squat 

Max Jump Overs or Max Distance Broad Jumps in Remaining Time 

 

Accessory Work

1 Mile Run AFAP

May 5, 2020

General Warm Up 

AMRAP 6:00 

Ski, Row, or Run 200m 

10 Push Ups 

10 Alternating DB Snatch 

 

Snatch Warm Up Empty Bar, 5 Reps of each 

Muscle Snatch Behind the Neck 

Snatch Grip Press 

Overhead Squat 

Snatch Balance 

Position 1 Squat Snatch 

Hang Squat Snatch 

 

Strength 

Snatch 5x3 @80% 

 

Conditioning 

20 Rounds 

12 Air Squats 

5 Hang Power Snatches 95/65lbs 

 

Accessory Work

Unbroken Sets of Single Kettlebell Clean and Jerk 

20-20-20 (10/arm) 

Rest 3:00 

 

At Home Workout 

General Warm Up 

2:00 Per Side, Doorway Stretch 

2:00 Per Side, Calf/Achilles Smash then, 

AMRAP 5 Minutes 

5 Squat Jumps 

10 Lunge Steps 

:30 Hollow Body Hold 

 

Workout

20 Rounds 

12 Air Squats 

10 S2OH (5 each arm if using a DB)

 

Accessory Work

5 Rounds of 

10 V Ups

10 Bird Dog (5 per side)

May 4, 2020

General Warm Up 

Run 400m 

2 Rounds: 

Kettlebell or DB “DT" (Light) 

12 DBL KB DL 

9 DBL KB Hang Cleans 

6 DBL KB Shoulder to OH 

 

Strength 

Deadlift 2x13 

 

Conditioning 

Every 3 Minutes for 18 Minutes 

15 Bar Facing Burpees 

9 Deadlifts 205/135lbs 

 

Accessory Work

4 Rounds 

60 Double Unders 

9 Strict HSPU 

 

At Home Workout 

 

Warmup

2:00 Wrist Stretch then 

6 Rounds

:40 Plate Hops 

Rest :20 

then 

2 Rounds 

20 Leg Swings 

100m Run 

 

Every 3 Minutes for 18 Minutes 

16 Object Facing Burpees 

16 DB Snatches 50/35 

 

Accessory Work

Accumulate 3:00 per side in a Side Plank 

Rest as needed

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