1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

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

October 11, 2019

OPEN 20.1

Workout 20.1
10 rounds for time of:
8 ground-to-overheads
10 bar-facing burpees

♀ 65 lb. ♂ 95 lb.

 

Lite Class

Monostructural Warm-up then
10 Rounds of
8 Power Clean and Jerk
10 BFB
12 Cals on Bike, Ski or Row

 

October 10, 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 Snatch EMOM for 10 Minutes 1 Rep @ 80% 

 

Or 

 

2b. Gymnastics Weakness Work

Choose a gymnastic movement to work on.

 

3. Conditioning

AMRAP 8 Minutes 

30 Double Unders 

10 Toes To Bar 

10 Deadlift 155/105lbs 

 

Lite Class

Class Warm-up then

 

5 Rounds of 

:50 on/:10 rest

Burpees

Box Jumps

Ski

Hollow Hold 

Bike 

 

October 9, 2019

1. Warm-up 

Rep Accumulation 

100 Double Unders 

40 Empty Bar Thrusters 

:60 Hanging Knee Raise Hold 

 

2. Strength 

3 RM Back Squat

2 Drop Sets @90% of above

*Compare to 9/9/2019

 

3. Conditioning

Row 800m 

20 Squat Cleans 185/125lbs 

Row 600m 

25 Box Jumps 30/24“ 

Row 400m 

30 Strict HSPU 

Row 200m 

125' HS Walk 

 

Lite Class

Class Warm-up then

 

Assault Runner Sprints

10 Rounds of 

1:00 on ME/1:00 Recovery Pace

 

4 Rounds of 

200m Row

10 Back Squats

October 8, 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 @ 72.5% Rest as needed 

 

3. Conditioning 

AMRAP 18 Minutes 

Alternate every round between 

.75m bike, 400m ski, 400m Assault Runner 

30 Alternating DB Box Step Ups 50/35lbs to 24/20" (Single DB) 

 

Lite Class

2 Rounds of 

20 Cal Row

20 Burpees 

20 Kip Swings 

20 1 arm KBS (10 each side) then

 

27-21-15-9-3 reps for time of:

Row for calories

Thrusters

October 7, 2019

1. Warm-up 

2 Rounds 

20 Duck Walk steps 

12 Empty Bar Pause OHS (:03)

8 Push Presses

Row 200m 

 

2. Strength 

3 RM Push Press

2 Drop Sets @90% of above

Compare to 9/13/2019 

 

3. Conditioning 

15-12-9-12-15 

Overhead Squats 105/70lbs 

Pull Up 

Calorie Row 

 

Lite Class

Class Warm-up then 

5 Rounds of 

50 Double Unders 

10 Pull-ups 

10 Power Clean & Jerk

 

Finisher

Remaining Time

100m Ski erg Sprint

:30 Rest

October 4, 2019

1. Warm-up 

4-way Banded Glute Activation Steps, 20 per direction + 5 Air Squats after each direction 

20 S-Arm DB Thrusters (10/side) Then, 

Primer Sprint 

30/22 Calorie Ski 

25 DB Snatch 50/35lbs 

20 Lateral DB Burpees 

 

2. Strength 

Back Squat 

Find a new 5RM then

2 Drop Sets @90% of above

Compare to 9/6/2019

 

3. MetCon 

AMRAP 9 Minutes 

10 Toes to Bar 

10 DB Thrusters 50s/35s 

10 Toes to Bar 

15 DB Thrusters 50s/35s 

10/20, 10/25, 10/30 etc. 

 

Lite Class

100 goblet squats

800m run

60 push presses

400m run

20 burpees

50 goblet squats

400m run

30 push presses

200m run

10 burpees

October 3, 2019

1. Warm-up 

Rep Accumulation 

3 Rounds 

Run 200m 

9 Squat Jumps 

12 Light RDLs (95/65lbs or less) 

10-15 Perfect Push Ups 

 

2a. Strength Option

Power Clean and Jerk EMOM 10 Minutes 1 Rep @ 80% 

 

2b. Skill Option

Gymnastics Weakness

Choose a gymnastics movement you would like to work on with the coach’s guidance.

 

3. MetCon 

AMRAP 10 Minutes 

10/7 Bike/Rower Calories (alternate each round)

9 Power Cleans 95/65

8 HSPU 

 

Lite Class

Fight Gone Bad Style!

6 rounds of 

Burpees

Flutter Kicks

Mountain Climbers 

HS Hold/Plank

High Knees

 

1:00 Rest

October 2, 2019

1. Warm-up 

Rep Accumulation 

3 Rounds 

12/8 Calorie AAB 

6-10 Strict Pull Ups 

15 Goblet Squats (no heavier than 53/35lbs) 

 

2. Strength 

Push Press

Find a new 5RM then

2 Drop Sets @90% of above

*Compare to 9/4/2019

 

3. Conditioning 

AMRAP 12 Minutes 

Climb The Ladder 

5 Box Jump Overs 24/20"

5 Wallballs 20/14lbs 

5 Box Jump Overs 24/20" 

10 Wallballs 20/14lbs 

5/15, 5/20, 5/25, etc. 

Continue adding 5 Wallballs each round for 12 minutes. 

 

Lite Class

15:00 AMRAP

10 wall balls

7 Box dips

5 burpees

 

Rest 1:00

 

5 rounds of

20 sit ups

15 cal row

10 power cleans

October 1, 2019

1. Warm-up 

Weakness Warm Up 

Coach helps athletes pick based on weakness 

50 Bar Facing Burpees 

70/50 Calorie AAB 

Row, Run, or Ski 1,500m 

 

2. Strength 

Front Squat 3x6 @ 70% Rest as needed 

 

3. Conditioning 

AMRAP 16 Minutes With a Partner, alternating movements 

12 KBS 70/53

Run 200m 

6 C2B Pull-ups

 

Lite Class

4 rounds

400m run

25 lunges

25 push ups

25 weighted step ups

25 pull ups

400m run

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