1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

October 25, 2019

20.3!

For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.

 

Lite Class

John's Special Surprise!

October 24, 2019

1. Warm-up 

Rep Accumulation 

3 Rounds 

:20 Hanging L-Sit Hold 

15 Empty Bar OH Squats 

15 Ring Rows 

 

2a. Strength 

Power Snatch EMOM for 10 Minutes 1 Rep @ 82.5% 

 

2b. Gymnastics Weakness Work

 

3. Conditioning 

AMRAP 8 Minutes 

12 OHS 75/55lbs 

10 OTB Burpees

12 KB Swing 53/35lbs 

 

Lite Class

Sprints make you...with Coach Josh

October 23, 2019

1. Weakness Warm Up 

Choose 1 of the following:

50 Bar Facing Burpees 

70/50 Calorie Bike

Row, Run, or Ski 1,500m 

 

2. Strength 

Front Squat 3x6 @ 77.5% Rest as needed 

 

3. Conditioning 

AMRAP 6 Minutes 

25 Devil's Press 50/35s 

Max Distance 30’ Shuttle in the time remaining 

 

Lite Class

6 rounds of

40 mountain climbers

30 Russian Twists

20 thrusters

400m Assault Runner

October 22, 2019

1. Warm-up 

Rep Accumulation 

2 Rounds 

1:00 Single Leg Wall Sit (switch legs anytime) 

1:00 Push up to plank 

20 Empty Bar Bent Over Rows 

 

2. Strength

Push Press

7 RM then

2 Drop Sets @90% of above

Compare to 9/27/2019

 

3. Conditioning 

3-6-9-12-15-18-21 

Hang Power Clean 95/65lbs 

2x Sit-ups

 

Lite Class

3 Rounds for time of: 

100 Ft, Front Rack Lunge 

10 Clean & Jerks 

10 burpees

 

Then

 

3 rounds

25 Deadlifts 

400m run

 

Then

 

21-15-9  

Back squats

KBS

 

October 21, 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

7 RM then

2 Drop Sets @90% of above

Compare to 9/23/2019

 

3. Conditioning 

4 Rounds 

Row 400m 

6 Bar Muscle Ups 

 

Lite Class

100 Calories Combo Row/Ski/Run/Bike

90 Wallball Shots, 

80 Calories Combo Row/Ski/Run/Bike

70 Burpees 

60 Calories Combo Row/Ski/Run/Bike 

50 Hanging Knee Raises 

40 Calories Combo Row/Ski/Run/Bike 

30 DB press

20 Calories Combo Row/Ski/Run/Bike

10 Pull ups and push ups

20.2!

OPEN 20.2

20-min. AMRAP:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders

♀ 35-lb. dumbbells
♂ 50-lb. dumbbells

 

Lite Class

Warmup
3 rounds of
400m run
400m row
400m ski

Class warmup and then remaining time

4 Barbell Thrusters
6 T2B
8 Burpees
4 cal row (next round 8 cal row, next 12 and so on)

 

October 17, 2019

1. Warm-up 

Rep Accumulation 

3 Rounds of 

5-8 Strict Chest to Bar Pull Ups 

15 Russian KB Swings 53/35lbs 

20-50’ HS Walk or :60 HS Hold 

 

2a. Strength

Power Clean and Jerk EMOM for 10 Minutes 1 Rep @ 82.5%

 

2b. Gymnastics Weakness Work

 

3. Conditioning 

AMRAP 10 Minutes

15 Box Jump Overs 24/20" 

12 Wallballs 20/14lbs

3 Muscle Ups

 

Lite Class

Warm-up

100 Lunge Steps (50 each leg) with hip flexor stretch then

 

50-40-30-20-10

Double Unders

Sit-ups

KBS

October 16, 2019

1. Warm-up

Rep Accumulation

2 Steady Rounds

:30 Ring Support Hold 

20 Banded Good Mornings 

20 Wallballs

 

2. Strength

Push Press

10 RM then

2 Drop Sets @90% of above

Compare to 9/20/2019

 

3. Conditioning 

AMRAP 12 Minutes 

12 Cal Row

9 HSPU

6 Deadlift 185/125lbs

 

Lite Class

“Brock”

 

100 calorie Row

100 calorie Ski Erg

100 calorie Bike

Every 2 minutes, perform:

7 Burpees

October 15, 2019

1. Warm-up 

Weakness Warm Up 

Choose 1 of the following:

50 Bar Facing Burpees 

70/50 Calorie Bike

Row, Run, or Ski 1,500m 

 

2. Strength Front Squat 3x6 @ 75% Rest as needed 

 

3. Conditioning 

5 Rounds

10 Thrusters 115/75lbs

10 Chest to Bar Pull Ups

 

Lite Class

Class Weakness warmup. 

 

5 Rounds

10 DB Squat Clean Thrusters 

10 Pull-ups

 

Finish with Planks with Coach Josh

October 14, 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

10 RM then

2 Drop Sets @90% of above

Compare to 9/16/2019

 

3. Conditioning

For Completion Every 4:00 x 3

50 Double Unders 

20 S-Arm DB Hang Clean and Jerk 50/35lbs (10 each side)

10 Burpees

 

Lite Class

1 Mile Run Warm-up then

5 Rounds of  

50 Double Unders 

400m Ski

30 Sit-ups

20 S-Arm DB Hang Clean and Jerk (10 each side)

10 Burpees

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