1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

November 14, 2019

General Warm Up 

20 Empty bar low hang squat clean thrusters 

2:00 Freestanding HS Hold practice

 

Strength 

In 10 Minutes, in partners both find a 1RM Overhead Complex: 

3 Push Press + 2 Push Jerks + 1 Split Jerk 

Weight may not decrease across the 10 minute window 

 

Conditioning 

AMRAP 12 Minutes, alternating movements with a partner 

15 Thrusters 75/55lbs 

12 Push Ups 

12 Jumping Lunges 

 

Lite Class

Class Warmup then 

Core Work with Coach Josh

 

Remaining Time

AMRAP of

21 Sit-ups 

18 Lunge Jumps each leg

15 Deadlifts

12 Push Ups

9 Thrusters 

November 13, 2019

Mobility/Activation Recommendation 

Banded Internal/External Shoulder Rotation, 10 reps per arm 

 

General Warm Up 

20 PVC Pass Throughs 

20 PVC OH Squats, palms facing upward, PVC Balancing in the palm of the hands 

 

Strength 

As a team of 2, both partners find a 3RM OH Squat from the floor in 10 minutes. 

 

Conditioning 

AMRAP 12 Minutes with a partner, alternating movements 

6 Burpee Box Jump Overs 24/20" 

12/7 Calorie Bike

6 Bar Muscle Ups 

 

Lite Class

5:00 of movement (bike, ski, row or run)

Planks with Coach John 

3 Rounds for Time of

40 Cal Row

30 Burpee Box Jump Overs 24/20”

20 T2B

*Rest 1:00 after completing the T2B

November 12, 2019

General Warm Up 

Row 300m, hard 

20 Empty Bar OH Squats 

 

Specific Warm Up 

3x10 DB OH Squats, 5/arm, increasing DB weight across the three sets 

 

Strength 

Teams of 2, relay style DB Snatch Ladder 

3 Rounds 

8 Reps 35/20

6 Reps 40/25

4 Reps 45/30

2 Reps 50/35

 

Conditioning For Time with a partner, with an 18 minute cap: 

800m Row (400m Relay x 1 each) 

12 Rope Climbs 

40 S2OH 135/95

800m Row (400m Relay x 1 each) 

8 Rope Climbs 

30 S2OH 135/95

 

Lite Class

Class Warm-up then

 

50 Wall Ball

3 Rounds of 

15 Deadlifts 

15 Lateral Barbell Burpees

 

50 Wall Ball

3 Rounds of 

25 Mountain Climbers

25 Russian Twists each way

 

50 Wall Ball

3 Rounds of 

15 Slam Ball

15 S2OH

November 11, 2019

1. Warm-up 

2 Rounds 

15 Medball Squat Cleans 

10 Kip Swings + 10 kipping knee raises 

10 Medball Bear Hug Good Mornings 

 

2. Strength 

Alternating Unbroken Sets with a Partner

AMRAP 8 Minutes 

Max Sets of 5 Touch and Go Squat Cleans 135/95lbs 

Score is total number of sets 

 

3. Conditioning 

Splitting the work with a Partner 

AMRAP 16 Minutes 

50 Toes to Bar 

40 Power Snatch 135/95lbs 

150' Handstand Walk (25' segments UB) 

40 Squat Snatch 155/105lbs

 

Lite Class

Class Warm-up then

5 Rounds of 

50 Double Unders

10 Pull-ups 

10 Power Clean and Jerk

 

Finisher

Remaining Time

100m Ski Erg Sprint

Rest :30

November 8, 2019

WORKOUT 20.5
For time, partitioned any way:
40 muscle-ups, 80-cal. row, 120 wall-ball shots
♀ 14-lb. ball to 9 ft. ♂ 20-lb. ball to 10 ft.
Time cap: 20 minutes

 

Lite Class

40 pull-ups, 80-cal. row, 120 wall-ball shots, 160 sit-ups

November 7, 2019

General Warm Up 

2:00 weakness warm up 

1:00 of single or double unders 

2:00 squat hold 

 

Specific Warm Up 

2 Rounds 

12 Light RDLs 

12 PVC Pass Throughs 

12 PVC OHS

 

Mobility/Activation Recommendation 

2:00 Banded Overhead Contract/Relax 

 

Strength 

Power Snatch EMOM for 10 Minutes 1 Rep @ 85% 

 

Conditioning 

AMRAP 6 Minutes 

30 Air Squats 

200m Ski

10 Burpees 

 

Lite Class

Class Warmup then

5 Rounds of 

30 Air Squats 

200m Ski

10 Burpees 

5 Cal Bike

November 6, 2019

General Warm Up 

20 Deadbugs 

20 Cossack Squats 

 

Specific Warm Up 

2 Rounds 

15 Wallballs 

10 Strict Pull Ups 

50’ Handstand Walk 

 

Mobility/Activation Recommendation 

Foam Roll Upper Back, 2:00 

 

Strength 

Front Squat 3x6 @ 82.5% Rest as needed 

 

Conditioning 

4 Rounds 

45 Double Unders 

12 Thrusters 105/70lbs 

12 Pull Ups Rest 1:00

 

Lite Class

Class Warm-up then

 

10 Rounds:

8 Thrusters

8 Russian KBS

30 Double Unders

Rest :30

November 5, 2019

1. Warm-up 

15 Scap Pull-ups

15 Scap Push-ups then

3 Rounds 

10 Push Press (empty bar) 

10 Empty Bar OH Squats 

Run 100m 

 

2. Strength 

Push Press

3RM then

2 Drop Sets @90% of above

Compare to 10/07/2019

 

3. Conditioning

3 Rounds 

Row 500m 

20 OH Squats 95/65lbs 

15 Ring Dips 

 

Lite Class

Class Warm-up then

 

Run 1 mile

100 Wallballs

Run 800m

November 4, 2019

1. Warm-up

2 Rounds

10 Barbell Good Mornings

10 Empty Bar Back Squats

Run 100m on Air Runner

10 Glute Activation Steps each way

:60 Freestanding HS Hold Practice

 

2. Strength

Back Squat

3RM then

2 Drop Sets @90% of above

Compare to 10/09/2019

 

3. Conditioning 

For Time 

20/12 Calorie Bike

30 Push Ups 

30 DB Box Step Overs 50/35s to 24/20" 

20 Strict HSPU 

30 DB Walking Lunge Steps 50s/35s

 

Lite Class

Class Warm-up then

 

Climb the Ladder

2 Burpees

2 Front Squats

2 Pull-ups

5 Shuttle Sprints Down/Back then 4/4/4 shuttle sprint...

November 1, 2019

20.4!

For time:
30 box jumps, 24 in.
15 clean and jerks, 95/65
30 box jumps, 24 in.
15 clean and jerks, 135/85
30 box jumps, 24 in.
10 clean and jerks, 185/115
30 single-leg squats
10 clean and jerks, 225/145
30 single-leg squats
5 clean and jerks, 275/175
30 single-leg squats
5 clean and jerks, 315/205

Time cap: 20 minutes

 

Lite Class

20.4 or

50 Lunge Jumps each leg

50 Deadlifts 

50 KBS

50 Med Ball Cleans

50 Knees-to-Elbows

50 Push Press

50 Sit-ups 

50 Wall Balls 

50 Burpees

50 Double-Unders

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