1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

September 23, 2019

1. Warm-up 

2:00 on Ski, Bike or Run 

Banded Glute Activation Down/Back

Then 2 Rounds of 

12 Empty Bar Back Squats 

:30 Static Hanging Knee Raise Hold 

 

2. Strength 

Back Squat (compare to 8/27/2019)

Find a new 7RM then

2 Drop Sets @90% of above

 

3. Conditioning 

For Time 

30 Hang Power Cleans 155/105lbs 

50 Wallballs 20/14lbs 

Run 800m 

50 Wallballs 

30 Hang Power Cleans 

 

Lite Class

Class warm-up then

800m Run

30 Hang Power Cleans

50 Wallballs 

Run 1 Mile

30 Deadlifts

50 Sit-ups 

800m Run

September 20, 2019

1. Warm-up 

2 Rounds of

250m Row

8 Lunges (4 per leg) 

8 Empty Bar Pause OH Squats (:03 in the bottom)

 

2. Strength 

Push Press

Find a new 10RM

2 Drops sets at 90% of 10RM

 

Walking Lunge Steps 2x12 (Pre, Post or During Push Presses)

 

3. Conditioning

AMRAP 10 Minutes 

1,000/850m Row 

800m Run 

Max DB Snatch 50/35 in remaining time 

 

4. Extra Work (if time allows)

Every 2:00 for 10 Minutes 

10 OHS 95/65lbs 

10 Burpees to 6" Target

 

Lite Class

3 Rounds of the class Warmup then

2 Rounds of

1,000 Row 

800m Run 

40 DB Snatches (20 each arm)

20 Lunges each leg with DB on shoulder

September 19, 2019

1. Warm-up 

With a Partner, Split the Following Work In Half 

60 Russian KB Swings 50/35lbs (switch every 10) 

50 Air Squats (non-working partner holds a squat) 

:40 Dead Hang from a pull ups bar (done together, :40 each) 

30 Strict Pull Ups in minimum sets of 3 

 

2. Skill

Week 3 Bar Muscle-ups

 

3. Conditioning

 "Angie"

100 pull-ups

100 push-ups

100 sit-ups

100 squats

 

 

Lite Class

Class Warmup and WOD

 

September 18, 2019

1. Warm-up 

6 Rounds of the following Complex 

1 Muscle Snatch 

1 Behind the Neck Snatch Grip Press 

1 Overhead Squat 

1 Snatch Balance 

1 Position 1 Squat Snatch 

 

2. Strength 

Snatch 4x4 Touch and Go 

Add weight each set 

 

3. Conditioning 

AMRAP 15 Minutes 

200m Run 

4 Muscle Ups 

Run 200m 

8 Strict HSPU 

 

Lite Class

Warmup and then SPRINTS!! Sprints will be a combo of bike, ski and run!

September 17, 2019

1. Warm-up 

2:00 Ski, bike or run then

6 Rounds of the following complex with an empty bar 

1 Muscle Clean 

1 Front Squat 

1 Tall Clean 

1 Position 1 Squat Clean 

1 Hang Squat Clean 

 

2. Strength 

Squat Clean 3x5 Touch and Go 

Add weight each set 

 

3. Conditioning

For Time 

40 Double Unders 

20 Thrusters 75/55lbs 

40 Double Unders 

20 Power Snatch 75/55lbs 

40 Double Unders 

20 Squat Cleans 75/55lbs 

40 Double Unders 

20 Bar Facing Burpees 

40 Double Unders 

 

Lite Class

Roxanne Warmup then planks.

 

2 Rounds of the class WOD

September 16, 2019

1. Warm-up 

3 Rounds of 

10 Jumping Air Squats 

5 Kip Swings + 5 Kipping Knee Raises 

Ski 100m 

 

2. Strength 

Back Squat 

Find a new 10RM

2 Drops sets at 90% of 10RM

 

3. Conditioning

21-15-9 

Row For Calories 

Toes to Bar 

Push Press 95/65

 

Lite Class

4 Rounds of the class Warmup then 

 

21-15-9-15-21

Row for calories

T2B

Ski for calories

Push Press

Air Runner for Calories

September 13, 2019

1. Warm-up 

2 Rounds of 

20 Russian KB Swing 53/35lbs 

20 Dead Bugs 

8 Strict Pull Ups w/ 1 second Pause at the top 

Run 100m 

 

2. Strength

Push Press 3RM then

2 Drops sets at 95% of 3RM

 

3. Conditioning

AMRAP 5 Minutes 

10 DB Snatch 50/35lbs 

5 Pull Ups 

Rest 2 Minutes 

AMRAP 5 Minutes 

8 DB Snatch 50/35lbs 

4 C2B Pull-ups

 

Lite Class

27-21-15-9

Row for Calories

Deadlift 

Lunge Jump

Shoulder to OH

September 12, 2019

Warm-up

25 Cal Bike

25 Cal Ski

20 Spidermans (10 each side)

20 Band Pull Aparts

15 Kip Swings

15 Light DB Pullovers

 

Gymnastics

Week 2 Bar Muscle-ups

 

Conditioning

3 Rounds of 

12-9-6 

Deadlift 225/155lbs 

DB Box Step Over 50/35s to 24/20" 

Rest 3:00 after each "12-9-6" 

 

Lite Class

5 rounds of 

Plank on hands 1:00

25 Mountain Climbers

Plank on Elbows 1:00

25 Jumping Jacks

Plank on right elbow 1:00

25 biceps curls

Plank on left elbow 1:00

25 tricep extensions

Wall Sit 1:00

25 Air Squats

September 11, 2019

1. Warm-up 

2 Rounds, Teams of 3, Rotating Every Minute 

P1: Bike 

P2: Handstand Hold/Handstand Walk Practice 

P3: Air Squats

 

2. Strength 

Power Snatch 

4 Rounds :90 on, 2:30 off Singles @80-85% 

 

3. Conditioning

9/11 Tribute WOD

Row 2001m 

Then 

3 Rounds of 

9 Thrusters 115/75lbs 

11 Toes to Bar 

9 Squat Snatch 115/75lbs 

11 Toes to Bar 

 

Lite Class

10 down to 1 Thrusters with 100m run after each set

Then

10 down to 1 Burpees with 100m run after each set

 

Then

21-15-9

Hanging Knee Raises

Sit-ups

Russian twist

Supermans

September 10, 2019

1. Warm-up 

Run 800m 

15 Hang Squat Clean Thrusters 

Accumulate 1:00 Hanging L-Sit 

 

2. MisFit Clean Complex 2.0

Power Clean, Hang Power Clean, Squat Clean, Hang Squat Clean, Split Jerk

Every :90 for 9 Minutes 2 Rep @ 60% of 1RM C&J 

 

3. Conditioning

3 Rounds 

20  Back Rack Lunge Steps 115/75lbs 

200m Run 

40 Double Unders

 

Lite Class

3 rounds of

25 calorie row

10 Power Snatches

 

Then

 

3 rounds of

20 calorie row

10 OHS 

 

Then 3 rounds of 

15 calorie row

50 sit-ups

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