1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

April 17, 2020

Mobility/Activation 2:00 Squat Therapy, against a wall with arms up 

 

General Warm Up 

Weakness Warm-Up 

100/75 Calorie Row 

 

Strength 

Overhead Squat 3x10 

 

* For these next 7 weeks prioritize ROM over weight and reap the benefits not only in the OHS, but in the 1RM snatch during retest.

 

Conditioning Test

"Exercise is GFY” 

5 Rounds 

10 Sandbag Good-For-Yous 100/70lbs 

10 Chest to Bar Pull Ups

A sandbag GFY is: 2 reverse lunges + 1 squat while bear hugging the sandbag. 

 

Accessory Work

Every 2 minutes for 12 minutes 

25 Burpees to 6" Target 

Rest the remainder of the interval

 

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

 

Workout

5 Rounds of 

20 Single Arm DB Clusters

100’ Bear Crawl

 

Accessory Work

10 Rounds of

:30 Flutter Kicks

:30 Rest

April 16, 2020

General Warm Up 

1:00 Hang from Pull-up Bar 

Then 

2 Rounds 

:20 Bike 

6 Low Hang Power Clean and Jerk 75/55lbs 

8 Kipping Pull Ups (Strict if you don’t have kipping) 

 

Strength 

Every Other Minute for 12 Minutes 

3 Power Cleans at 60% 

 

Conditioning Test 

"Meatball Tub" 

For Time 

3 Rounds 

12/8 Calorie Bike 

20 Push Ups 

10 Hang Clean and Jerk 115/75lbs 

Rest 2:30 

 

Accessory Work

AMRAP 2:00 x 3 

Max Rep Bar Muscle Ups 

Rest 3:00 

 

At Home WOD

General Warm Up 

20 Spidermans 

1:00 Wrist Stretch 

20 Spidermans 

1:00 Puppy Dog Stretch 

20 Spidermans 

100 Lateral Line Hops 

 

Workout 

15 Rounds 

10 Jumping Lunges 

10 DB Push Presses 50/35s 

Rest :30 

 

Accessory Work 

10 Rounds 

10 Hollow Rocks

Rest :30 

April 15, 2020

General Warm Up 

Run 300m 

Row 400m or Bike 800m 

Then 

15 Empty Bar Back Squats with Glute Activation Band 

10 Empty Bar Jump Squats 

 

Strength 

Back Squats 

8x3 at 60% 

 

Conditioning 

AMRAP 15 Minutes 

30/25 Calorie Bike 

150' S-Arm DB OHWL 50/35lbs 

30 Toes to Bar 

 

Accessory Work 

4 Rounds 

4 Rope Climbs for time 

Rest as needed to keep sets fast 

 

At Home WOD

General Warm Up 

5 Inchworms 

1:00 Squat Hold 

5 Inchworms 

1:00 Handstand Hold 

5 Inchworms 

1:00 Plank 

 

Workout 

For Time 

50-40-30-20-10 

Dumbbell Snatch 50/35lbs 

Sit Ups 

Can you go unbroken? 

 

Accessory Work 

4 Rounds 

30 Russian Twists w/ DB/KB/Plate/Medball 25/15lbs or less 

Rest 2:00 

 

April 14, 2020

General Warm Up

AMRAP 6 Minutes 

Run 100m 

8 Single Arm Devils Press 35/25lbs 

8 Goblet Squats 

5 Strict Pull Ups or Ring Rows 

 

Strength Test 

Find a 1RM Snatch 

 

Conditioning 

5 Rounds 

24 Box Jump Overs 24/20" 

6/5 Muscle Ups 

Rest 1:00 

 

Accessory Work

Every :90 until Failure 

4 Kettlebell Snatches 53/35lbs* 

*Each round add 4 reps 

 

At-home modification 

General Warm Up 

2 Rounds 

50 Jumping Jacks 

20 DB Pendlay Rows 

10 DB Cleans 

then 2:00 Per Side, Calf/Achilles Smash

 

5 Rounds 

24 Jump Overs (any object/box) 

12 Deficit or Plyo Push Ups 

 

Accessory Work

5 Rounds of 

15 Sliders

5 Bird Dogs

April 13, 2020

Mobility/Activation 

Couch Stretch 2:00/side 

 

General Warm Up 

Row 500m Then 

3 Rounds 

3 Strict HSPU or Negatives 

6 RDLS 75/55lbs 

9 Jump Squats 

 

Strength 

Deadlift* 

2x10 

 

*The stimulus we are after is heavier than MetCon weights. For example, if 275/185lbs deadlifts were in a workout for a set of 10 and you are capable of performing them unbroken, then the working sets for this phase need to be heavier than 275/185lbs. 

 

Conditioning 

AMRAP 7 Minutes 

5 Power Snatches 95/65lbs 

15 Wallballs 20/14lbs 

 

Accessory Work 

AMRAP 3 Minutes x 3 

25' Handstand Walk 

Rest 3:00

 

At-home modification 

General Warm Up 

2 Rounds of 

1:00 Per Side, Doorway Stretch 

1:00 Lunges 

1:00 Plank 

1:00 Jump Rope 

1:00 Superman Hold

 

AMRAP 

15 Minutes 

10 DB Snatches 50/35lbs or 200m Run 

15 Sit Ups 

20 Squat Jumps 

 

Accessory Work

3 Rounds (each side) 

15 Side Crunches into :45 Side Plank Hold 

Rest 1:00 after both sides 

 

April 10, 2020

Mobility/Activation 

20 Band Pull Aparts 

20 Scap Pull Ups 

 

General Warm Up 

Run 400m, then: 

3 Rounds 

10 Empty bar Pendlay Rows 

8 Push Ups 

10 Empty Bar OH Squats 

 

Strength 

Below Knee Hang Squat Snatch 

5x1 @90% of your 1RM from W4 

 

Conditioning 

“I am serious, and don’t call me Sherby” 

For Time 

35 DB Thrusters 25/15s 

35 DB Box Step Overs 25/15s to 24/20" 

Rest 2:00 

25 DB Thrusters 45/25s 

25 DB Box Step Overs 45/25s to 24/20" 

Rest 2:00 

15 DB Thrusters 60/40s 15 DB Box Step Overs 60/40s to 24/20" 

 

Accessory Work

3x10 Strict Toes to Bar 

 

At Home WOD

 

800m Run then, 

2:00 Per Side, Pigeon/Banded Pigeon Pose then, 

30 Box Jumps or Squat Jumps

 

Workout

3 Rounds 

30 Single DB Step Ups or Lunges 50/35lbs 

30 S-arm DB Thrusters 50/35lbs 

Rest 2:00 

OR

10 Rounds 

1 Leg Blaster 

Rest 1:00 

 

A leg-blaster is: 20 Air squats + 20 In-place lunges + 20 Jumping Lunges + 10 Jump Squats 

Accessory Work

3x20 

Straight Leg Sit Ups

 

April 9, 2020

Mobility/Activation 

20 Duck Walk Steps 

 

General Warm Up 

Alternating EMOM 6:00 

1. 10 Plate Squat Clean Thrusters 10-45lbs 

2. 12/8 Calorie Bike 

 

Strength 

For Time 

4 Squat Clean & Split Jerk @70% 

3 Squat Clean & Split Jerk @75% 

2 Squat Clean & Split Jerk @80% 

1 Squat Clean & Split Jerk @85% 

 

Conditioning 

AMRAP 3 Minutes Row 30/24 Calories Max Rep Toes to Bar in remaining time Rest 3:00 AMRAP 3 Minutes 25 Toes to Bar Max Calorie Bike in remaining time 

 

Accessory Work 

For Time 20-16-12-8-4 Double KB Snatch 53/35lbs Rest as needed between sets At-home modification: If you only have 1 KB, perform 20 on your right arm, then 20 on the left, then 16 right, 16 left, etc. with no rest between arms.

 

At Home WOD

 

General Warm Up 

2:00 Upward Facing Dog then, 

2 Rounds 

20 Squat Jumps 

10 A-frame Toe Touches 

:30 Handstand Hold 

 

AMRAP 6 Minutes 

50 Burpees then Max Rep Jump Squats in remaining time 

Rest 3:00 AMRAP 

6 Minutes 

50 Jump Squats then Max Rep Burpees in remaining time 

 

Accessory Work

5 x 20 Tempo KB RDLs* 

Rest as needed *5-count to the bottom, fast on the way up! 

April 8, 2020

Mobility/Activation 

Internal Shoulder Rotation Stretch, :60/side 

 

General Warm Up 

3 Rounds Ski, Row, or Run 250m 

10 Deadlifts 95/65lbs 

:20 Hanging L-Sit Hold 

 

Strength 

3" Deficit Deadlift 

3x1 @60-70% 

3x1 @70-80% 

1x1 @80%+ 

1x1 @60% 

 

Conditioning Re-test 

"Lord of the Stings" 

For Time 

8 Clean and Jerks 155/105lbs 

50' HS Walk 

35 Pull Ups 

8 Clean and Jerks 155/105lbs 

50' HS Walk 

20 Chest to Bar Pull Ups 

8 Clean and Jerks 155/105lbs 

50' HS Walk 

10 Bar Muscle Ups 

 

Accessory Work

“PRE" You must hit the following checkpoints to continue* 

Run 400m by 1:30/1:45 

Run 800m by 3:00/3:30 

Run 1200m by 4:30/5:15 

Run 1600m by 6:00/7:00 

Run 2000m by 7:30/8:45 

Run 2400m by 9:00/10:30 

Run 2800m by 10:30/12:15 

Run 3200m by 12:00/14:00 

*You may bank meters, you do not need to stop. If 2 miles are completed by 12/14 minutes, stop.

 

At Home WOD

 

General Warm Up 

3:00 Calf/Achilles Smash (each side) then 

2:00 Dragon Pose (each side) then 

1:30 of Jump Rope then 

10 Push Ups with a twist 

 

Workout For Time 

100 Lateral Line Hops 

50 Mountain Climbers 

20 DB Thrusters 50/35s or less 

75 Lateral Line Hops 

40 Mountain Climbers 

15 DB Thrusters 

50 Lateral Line Hops 

30 Mountain Climbers 

10 DB Thrusters 

25 Lateral Line Hops 

20 Mountain Climbers 

5 DB Thrusters 

 

Accessory Work

5 Rounds 

15 Sliders 

Rest :90 

April 7, 2020

General Warm Up 

30 Band Pull-Aparts 

Then 2 Rounds 

12 Barbell Good Mornings + BTN Press* 

12 Duck Walk Steps 

12 Box Jumps 24/20”, step down 

 

Push Jerk Prep 

3x5 Pause Push Jerks, increasing weight 

 

Strength 

"Touch and Go" Push Jerk 

9-7-5-2 Start around 70% - build across sets if reps stay smooth and fast. 

 

Conditioning 

AMRAP 5 Minutes x 2 

1 Power Snatch 135/95lbs 

4 Burpee Box Jump Overs 24/20" 

2 Power Snatch 135/95lbs 

4 Burpee Box Jump Overs 24/20" 

3 Power Snatch 135/95lbs 

4 Burpee Box Jump Overs 24/20"

4/4, 5/4, 6/4, etc. 

Rest 3:00 Restart on the second AMRAP. 

 

Accessory Work 

Every :90 for 12:00 1 Drop Snatch + 2 Pause OHS

 

At-home WOD

General Warm Up 

5:00 Run then, 

30 High Knees (in place) 

30 Butt Kicks (in place) 

30 Leg Swings (front-to-back) 

30 Leg Swings (side-to-side) then, 

2:00 Per side, Mash Arches of Foot 

 

AMRAP

5 Minutes x 3 

12 Burpees 

16 KB Snatch 53/35lbs (8/side) or 300m Run 

Rest 2:00. 

Continue where you left off.

 

Accessory Work

5 Rounds of 

10 Push-ups

10 Sit-ups

April 6, 2020

General Warm Up 

:60 Front Squat Hold 

15 Burpees 

:60 Saddle Pose

15 Front Squats 

:60 Pigeon/Banded Pigeon Pose /side 

15 Burpees

:60 Front Squat Hold 

 

Strength 

Find a 1RM Squat Clean 

 

Conditioning 

For Time 

Row 1000/900m 

25 HSPU 

50 KB Swings 53/35lbs 

25 HSPU 

Run 800m 

 

Accessory Work

6 Rounds 

AMRAP Peak Wattage on Bike Rest :90 

At-home modification 6 x 50m Sprint Rest :90

 

At-home WOD 

General Warm Up 

3 Rounds 

10 Step Ups or lunges

10 KB RDLs 

10 Box Jumps or Squat Jumps (step down) then 

2:00 Pigeon Stretch (each side) 

 

Workout 

5 Rounds 

20 KB/DB Goblet Step Ups or Lunges 53/35lbs or less 

20 KB Swings or DB Hang Snatches 53/35lbs or less 

20 Box Jumps or Squat Jumps

 

Accessory Work 

Alternating Tabata* 1: Flutter Kicks 2: Legs Extended Hold *Perform 8 cycles of each 

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