1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

August 25, 2020

General Warm Up

Alternating Every 2:00 For 8:00

10 KB Taters into max calories on a machine

in remaining time

10 KB RDLs into max calories on a machine

in remaining time

 

Strength

Clean & Jerk

4x2 @ 80-85%

Drop and Reset

Conditioning

 

AMRAP 13 Minutes

8 Dumbbell Deadlift 50-100lbs

Run 300m

 

Accessory Work

Every :90 for 5 Rounds

1 Muscle Up into 7 Ring Dips

 

Parking Lot/At Home WOD

 

General Warm Up 

2 Rounds of 

10 Spidermans

100m Run 

10 inchworms 

100m Run

 

Strength

Front Rack Bulgarian Split Squats

EMOM 10 (alternating legs each round)

7 reps

 

Conditioning

3 Rounds

100m Shuttle*

8 Burpees

100m Shuttle*

8 Burpees

 

Rest 5:00 between Rounds

*50m out 50m back

 

Accessory Work

10 Rounds :20 Superman Hold Rest :40

August 24, 2020

Mobility/Activation Recommendation

Internal Shoulder Rotation Stretch, 1:00/arm

 

General Warm Up

Run 200m

Then

3 Rounds

6 Lateral Burpees over Barbell

8 Air Squats (OH Squats on R2 and 3)

:30 HS Hold

Then

Run 200m

 

Conditioning

AMRAP 6 Minutes

12 Box Jump Overs 30/24"

8 Overhead Squats 115/80lbs

4 Bar Muscle-ups

 

Interval

Every :90 until failure

2 Lateral Burpees over bar

2 Shoulder to Overhead 115/75lbs

Add 2 reps to each movement until you can no longer

complete the prescribed reps for that round.

10 Round Cap

 

Rowing

AMRAP :40*

Max Distance Row

Rest 1:20

*Continue until you complete 2000/1800m

 

Parking Lot/At Home WOD

 

General Warm Up 

Run 800m 

2:00 Per Side, Dragon Pose 

2:00 Squat Hold 

 

Strength

Every :90 for 8 Rounds

Power Clean + Hang Power Clean + Squat Clean + Hang Squat Clean + Split Jerk

 

Conditioning

3 Rounds 

8 Devils Press* 50s/35s

12 DB Push Press*

 

Rest 5:00, then:

 

3 Rounds

8 Devils Press 50s/35s

12 DB Push Press

 

*All Single arm work for today.  Split the reps between both arms.

 

Accessory Work 

Every 2 Minutes for 10 Minutes 

:20 Hollow Body Hold directly into 15 V-Ups

August 21, 2020

General Warm Up

2:00 Double Under Practice (100 rep cap)

Then

20 RDLs

20 Empty Bar Front Squats

20 Push Ups

20 Jump Squats

 

Strength

EMOM for 10 Minutes

3 Deadlifts @60%

Speed off the floor is the focus.

 

Conditioning

AMRAP 12 Minutes

20 Single Arm DB Hang Clean and Jerk 50/35lbs

12 Left Arm DB OHWL Steps 50/35lbs

20 Push Ups

12 Right Arm DB OHWL Steps 50/35lbs

 

Accessory Work

For Time

15 DB Facing Burpees

15 DB Thrusters 50/40s

Rest 1:30

12 DB Facing Burpees

12 DB Thrusters 50/40s

Rest 1:00

9 DB Facing Burpees

9 DB Thrusters 50/40s

Rest :30

6 DB Facing Burpees

6 DB Thrusters 50/40s

3 DB Facing Burpees

3 DB Thrusters 50/40s

 

Parking Lot/At Home WOD

 

General Warm Up

Every 3 Minutes for 12 Minutes 

Run 400m

"Rest" in Plank Position

Then

1:00 Per Side, Doorway Stretch

 

Strength

Pendlay Rows

Every 2:00 for 12:00

10 reps (heavier than last week)

 

Conditioning

12 Rounds

12 Single DB Hang Clean and Jerk 50/35lbs

100m Run

 

Accessory Work

10 Rounds of

:30 Flutter Kicks

:30 Rest

August 20, 2020

Mobility/Activation Recommendation

Floss Hamstrings

 

General Warm Up

4 Rounds

:20 Handstand Hold

Run 100m

10 Goblet Squats

Run 100m

 

Strength

Front Squat

6x3 @60%

Tempo Down, Speed up

 

Rollercoaster Tycoon

AMRAP 7 Minutes

10 Deadlifts 225/155lbs

50 Double Unders

 

Extra

AMRAP 10 Minutes

30' Handstand Walk

Rest :30

 

Parking Lot/At Home WOD

 

General Warm Up 

20 Spidermans (10 each leg)

1:00 Wrist Stretch 

20 Spidermans 

1:00 Pigeon Stretch each side

20 Spidermans 

1:00 Hip Flexor Stretch each leg

 

Strength

Every :90 for 8 Rounds

1 Power Snatch + 3 OHS

 

Conditioning

15:00 Climb the Math Ladder

1 Burpee/4 Double Unders

2/8

3/12

4/16

5/20

 

Always multiply your burpees by 4 to get your double under amount for that set.

 

Accessory Work 

10 Rounds 

10 Hollow Rocks

Rest :30

August 19, 2020

Activation Recommendation

2:00 Banded Duck Walk

 

General Warm Up

AMRAP 5:00

10 Empty Bar Jumping Back Squats (OH Squats after 2

rounds)

10 Empty Bar Back Rack Lunge Steps

10 Empty Bar Good Mornings

 

Strength

Every 2:00 for 12:00

Above Knee Snatch + Below Knee Snatch + Snatch

Sets 1-2: Technique Focus

Sets 3-4: Build in weight, NO misses

Sets 5-6: Technique Focus

Drop and reset between reps if necessary to maintain form.

Above Knee Snatch should be well below hip.

 

Conditioning

9-12-15

Power Clean 155/110lbs

Chest to Bar Pull Ups

Rest 3:00

15-12-9

Power Clean 155/110lbs

Chest to Bar Pull Ups

 

Accessory Work

9 Rounds

9 Hang Power Snatch 75/55lbs

6 HSPU

3 Burpee Bar Muscle Ups

Rest 3:00 after Round 3 and 6

 

Parking Lot/At Home WOD

 

General Warm Up 

5 Inchworms 

1:00 Squat Hold 

5 Inchworms 

1:00 Handstand/Plank Hold 

5 Inchworms 

1:00 Elbow/Elbow/Hand/Hand

 

Double MetCon Day!

 

WOD 1

5 Rounds

10 DB Front Squats 50s/35s

4 Devils Press 50s/35s

10 DB Front Squats 50s/35s

4 Devils Press 50s/35s

Rest 2:00

 

WOD 2

Every 4:00 for 20 Minutes

200m Run

Aim to be faster each round.

 

Core Finisher

4 Rounds 

30 Russian Twists

Rest :30

 

August 18, 2020

Mobility/Activation Recommendation

Calf/Achilles Smash, 1:00/side

 

General Warm Up

EMOM 9:00 (:40 work windows)

Gymnastic Kips (Dead hang Round 1)

Box Jump, Step Down

KB Taters

 

Strength

Clean & Jerk

4x2@80%

Drop and Reset

 

Conditioning

For Time

Run 800m

200m Farmers Carry 30 - 70lbs

Run 400m

 

Accessory Work

Every :45 for 9:00*

3/2 UB Muscle Ups

*If you fail a round, skip the entire next round

and resume.

 

Parking Lot/At Home WOD

 

General Warm Up 

2 Rounds 

50 Jumping Jacks 

20 BB Rows 

10 BB Good Mornings 

then 2:00 Per Side, Calf/Achilles Smash

 

Strength

Every 2:00 for 6 Rounds

5 BB Floor Press

 

Conditioning

4 Rounds of

20 Russian Kettlebell Swings 70/53

30 Sit-ups

400m Run

 

Accessory Work

2 Rounds of 

10 Toe Touches

5 Bird Dogs each side

August 17, 2020

Mobility/Activation Recommendation

2:00 4-way Banded Glute Activation

 

General Warm Up

1000m Bike

Then

2 Rounds

5 Inch worms

10 Cossack Squats

:20 Empty Bar OHS Hold

 

Conditioning

AMRAP 20 Minutes

12 Pull Ups

4 Box Jump All the Way Overs 24/20"

10 Squat Snatch 95/65lbs

4 Box Jump All the Way Overs 24/20"

 

Interval

3 Rounds

6 Devils Press 50s/35s

12 Strict HSPU

Rest 5:00, then:

3 Rounds

6 Devils Press 50s/35s

12 HSPU

 

Anaerobic Monostructural

For Time

30/24-25/20-20/16-15/12-10/8

Calorie Ski or Row*

Rest 2:00 between efforts

*Ski is the preferred machine

 

Parking Lot/At Home WOD

 

General Warm Up 

2 Rounds of 

1:00 Per Side, Doorway Stretch 

1:00 Lunges 

1:00 Plank 

1:00 Jumping Jacks

1:00 Superman Hold

 

Strength

Every :90 for 8 Rounds 

Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk

 

Conditioning

10 Double DB Snatch 50s/35s

20 DB Push Press

10 Double DB Snatch 50s/35s

Rest 2:30

8 Double DB Snatch 50s/35s

20 DB Push Press

8 Double DB Snatch 50s/35s

Rest 2:00

6 Double DB Snatch 50s/35s

20 DB Push Press

6 Double DB Snatch 50s/35s

 

Core Finisher

3 Rounds (each side) 

15 Side Crunches into :45 Side Plank Hold 

Rest 1:00 after both sides

August 14, 2020

Mobility/Activation Recommendation

1:00 Handstand Hold

Banded Front Rack Stretch, 1:00/side

 

General Warm Up

3 Rounds

:40 Single Unders

Rest :20

Then

20 DB Snatches

15 Push Ups

1:00 Squat Hold

 

Strength

3" Deficit Deadlift

10x3 @60% 1RM Conventional Deadlift

Focus on leg drive in the first pull - be aggressive

squeezing glutes to push hips through as the bar

passes your knee.

 

“Bury Potter”

AMRAP 8 Minutes

10 Thrusters 95/65lbs

3 Muscle Ups

 

“Pain Gretzky”

8 Rounds

:10 AAB for Calories

Rest 2:20

 

Parking Lot/At Home WOD

General  Warmup

400m Run then, 

2:00 Per Side, Pigeon Pose

2:00 Hip Flexor Stretch

2:00 Calf Stretch (1:00 per side)

 

Strength

Pendlay Rows

Every 2:00 for 12:00

10 reps

 

Conditioning

Conditioning - For Rounds and Reps

AMRAP 18 Minutes

10 Burpee Box Jump 

20 Single Arm DB C&J 50/35lbs

8 Burpee Box Jump 

16 Single Arm DB C&J 50/35lbs

6 Burpee Box Jump 

12 Single Arm DB C&J 50/35lbs

 

Core Finisher

For Quality not Time

50 Hollow Rocks

August 13, 2020

Mobility Recommendation

2:00 Wrist Stretch

 

General Warm Up

3 Rounds

8 Scap Pull Ups

10 Empty Bar Pause Front Squats

12 Calorie Row, increasing speed

 

Strength

Front Squat

6x3 @70%

Tempo Down, Speed up

 

Conditioning

AMRAP 7 Minutes

15 Wallballs 20/14lbs to 10/9' Target

6 Sandbag Cleans 50-150lbs*

2 Rope Climbs

*Sub for SB Clean 165/115lbs Power Clean

 

Accessory Work

AMRAP 15 Minutes

Run 300m

20 OHS 135/100lbs

Rest 2:30

 

Parking Lot/At Home WOD

General Warm Up 

1:00 Upward Facing Dog then, 

2 Rounds 

20 Squat Jumps 

10 A-frame Toe Touches 

:30 Handstand Hold/Plank Hold

 

Mobility

8:00 Coach’s Choice

 

From 0:00 - 2:00

Run 200m

From 2:00 - 5:00

Run 400m

From 5:00 - 9:00

Run 600m

From 9:00 - 14:00

Run 800m

Rest 5:00

From 19:00 - 24:00

Run 800m

From 24:00 - 28:00

Run 600m

From 28:00 - 31:00

Run 400m

From 31:00 - 33:00

Run 200m

 

Core Work

3 Rounds

Plank Walkout x 10 (very slowly)

Bird Dog x 10 each side

 

August 12, 2020

Mobility/Activation Recommendation

20 Lateral/Cossack Squats

 

General Warm Up

400m Run

Then

2 Rounds

14 Step Ups

14 Hang Power Snatches

14 OH Squats

 

Strength

Every 2:00 for 12:00

Above Knee Snatch + Below Knee Snatch + Snatch

Sets 1-2: Technique Focus

Sets 3-4: Build in weight, NO misses

Sets 5-6: Technique Focus

Drop and reset between reps if necessary to maintain form.

Above Knee Snatch should be well below hip.

 

Conditioning

6 Rounds with a Partner,

Alternating full rounds

Row 200m

3 Bar Muscle Ups

Row 200m

3 Bar Muscle Ups

 

Accessory Work

3-5-7-9-11-9-7-5-3

Unbroken HSPU

Rest as needed to stay unbroken

 

Parking Lot/At Home WOD

 

General Warm Up 

2:00 Spidermans then 

2:00 Hip Flexor Stretch (each side) then 

1:00 of Calf Stretch then 

1:00 Jump Rope

10 Push Ups with a twist 

 

Strength

Every 1:30 for 6 Rounds

Snatch + Hang Snatch + OHS

Sets 1-2: Technique Focus

Sets 3-4: Build in weight, NO misses

Sets 5-6: Technique Focus

 

Conditioning

5 Rounds 

40 Double Unders 

30 Goblet Hold Walking Luneges 50/35lbs 

20 Burpees 

Rest :90

 

Core Work

2 Rounds of

:30 on/:15 off

Rotating Planks

Hollow Hold

Crossbody Mountain Climbers

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