1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

November 22, 2019

General Warm Up 

5 Rounds 

:15 on, :45 Rest Row “Sprint” 

 

Specific Warm Up 

4-way Banded Glute Activation Steps, 20 per direction 

5 Front squats after each direction Then, warm up front squats 

 

Mobility/Activation 2:00 T-Spine Smash w/ foam roller 

 

Strength 

Every 2:00 For 12 Minutes (6 sets) 

(1) 3-Second Pause Front Squat 

 

Conditioning 

6 Rounds 

10/7 Calorie Ski OR 10 Burpees 

10 Box Jump All The Way Overs 24/20" 

Rest :30 

 

Lite Class

5 Rounds of 

10 Lunge Jumps each leg

20 Hang Power Cleans 

30 Double Unders

400m run

500m ski

November 21, 2019

General Warm Up 

3 Rounds 

8 Power Clean and Push Press 75/55lbs 

8 Front Rack In place lunges 75/55lbs 

4 Burpee Box Jump Overs 24/20” 

 

Mobility/Activation Calf/Achilles Smash, :90/side

 

Power Clean Warm up Coach Led

 

Strength 

AMRAP 1 Minute, Power Cleans @60% Rest 3 Minutes 

AMRAP :90, Power Cleans @70% Rest 3 Minutes 

AMRAP 2 Minutes, Power Cleans @80% 

 

Or

 

T2B Strength and Drills

 

Conditioning Test

“Sweeney Quad” 

2 Rounds 

16/10 Calorie Bike 

15 Box Jumps 30/24" 

14 DB Push Press 50/35lbs 

Rest 5:00 

 

Lite Class

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

November 20, 2019

General Warm Up 

Empty Bar, 5 Reps of each, then repeat with 75/55 

Muscle Snatch 

Behind the Neck Snatch Grip Press 

Overhead Squat Snatch Balance 

Position 1 Squat Snatch 

 

Mobility/Activation 

Internal Shoulder Rotation Stretch, :90/side 

 

Strength Every 2:00 For 12 Minutes (6 sets) 

6 Touch and Go Squat Snatch 

Set 1: 50-60% Range. Set the tone for your movement 

Sets 2-5: Build. Stay smooth. 

Set 6: Back down to opening weight. End with perfect reps. 

 

Specific Warm Up (Muscle Up) 

2x3 Kip Swings on Rings 

2x2 Big Kips w/ Pulling Rings to Hips 

1x 1-3 Muscle Up Turnovers (no dip) 

 

Conditioning Test

 "Punxsutawney Ill” 

4 Rounds 

6 Muscle Ups 

18 Alternating DB Squat Snatch 50/35lbs 

 

Lite Class

2 rounds of

Row 500m

40 Empty Bar Thrusters

Row 500m

40 sit-ups

 

Then

 

5 rounds of

10 Pull-ups

20 Squat Jumps

30 Russian Twists

November 19, 2019

General Warm Up 

3 Steady Rounds 

8 Empty Bar Strict Press 

10 Perfect Push Ups 

8 Hang Muscle Cleans 

Run 100m 

 

Mobility/Activation 

2x10 Bottoms Up Press 

 

Strength 

Strict Press 5x5 @ 60% 

 

Specific Warm Up 

Pull Up Progression Warm Up 1-2 times through, all unbroken 

1 Pull Up + 1 Kip 

2 Pull Ups + 1 Kip 

3 Pull Ups + 1 Kip 

 

Conditioning 

For Time 

Sprint 300m 

15 Chest to Bar Pull Ups 

5 Cleans 205/145lbs 

15 Chest to Bar Pull Ups 

Sprint 300m 

 

Lite Class

1 mile Run then complete the following:

100 Lunge Steps each leg

80 Mountain Climbers each leg

60 Sit-ups

40 Burpees

20 Push Press

November 18, 2019

General Warm Up 

2 Rounds 

20 S-Arm Russian KB Swings 

20 Wallballs 

 

Mobility/Activation 

Banded Pigeon Pose :90/side 

 

Strength Test 

Work up to a Heavy Deadlift Single 

 

Specific Warm Up (KB Snatch Skill) 

1x10 S-Arm KB Swings (5/arm) 

1x10 S-Arm KB Swings w/ bent arm 

1x10 S-Arm Swing, tip KB up 

1x10 KB Snatch 

 

Conditioning 

3 Rounds 

Row, Ski, Run (Air Runner) 400m (alternate every round)

30 Sit Ups 

24 KB Snatch 53/35lbs (12 each arm)

Rest 2:00 

 

Accessory Work

2x20 Banded Strict Pull-ups to be done immediately after the WOD. 

 

These must be done unbroken so choose your band accordingly. 

 

Lite Class

Buy In: Row 500m, Ski 500m, Row 500m

4 Rounds:

21 Kettlebell Swings 

21 Pull Ups

Cash Out: Row 500m, Ski 500m, Row 500m

November 15, 2019

General Warm Up 

2 Rounds 

10 Russian Baby Makers 

:60 Squat Hold 

16 Alternating DB Snatches 

 

Mobility/Activation Recommendation 

Banded Front Rack Stretch, :90/side 

Banded Ankle Distraction, 2:00/side (done before conditioning) 

 

Strength 

AMRAP 4 Minutes x 3 with a Partner Clean and Jerks Rest 2:00 

Round One: 135/95lbs 

Round Two: 155/105lbs 

Round Three: 185/125lbs 

 

Conditioning For Time with a partner 

100 Calorie Row 

80 Pistols 

60 DB Box Step Overs 50/35lbs 

40 Front Squats 135/95lbs 

20 Front Rack Lunge Steps each 135/95lbs 

 

Lite Class

Class Warmup then

100 Calorie Row 

80 Calorie Ski

60 DB Box Step Overs 

40 Front Squats

20 S2OH

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

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