1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

July 13, 2020

General Warm Up

2k Bike

12-10-8

Gymnastics Kips

Med Ball Cleans

Burpees

 

Strength

Strict Press

5x4 @75-85%

First and last sets must be at 75%

 

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

AMRAP 8 Minutes

12 Chest to Bar Pull Ups

12 DB Deadlifts 30-70lbs

12 Lateral Burpees over the Bar

 

Accessory Work

2 Rounds

:15 Row for Meters

1:45 Rest

:30 Row for Meters

2:30 Rest

:45 Row for Meters

3:15 Rest

Score is total Meters

 

At Home WOD

 

General Warm Up

20 Step Through/Front to Back Lunge

Pigeon Pose, 1:00/side

2:00 Squat Therapy Hold

20 Air Squats

Run 400m

 

Workout

20 Rounds

15 Air Squats

3 Busters 50/35s

A buster is a Burpee + a Squat Clean Thruster

25 minute cap

 

Accessory Work

100m Suitcase Carry each arm

July 10, 2020

Mobility/Activation Recommendation

Hanging Shoulder Opener, 1:00/side

 

General Warm Up

Straight Through

:30 Hanging L-Sit

30 Empty Bar Thrusters

30/26 Calorie Row, increase speed every 10

calories

 

Strength

EMOM 10 Minutes

1 Power Clean & Jerk @80%+

 

Conditioning

AMRAP 7 Minutes

30 Double Unders

10 Clean and Jerk 95/70lbs

 

Accessory Work

For Time

3k Bike (AAB or C2)

25 Deadlifts 165/110lbs

Rest 2:00

2.5k Bike

20 Deadlifts 195/130lbs

Rest 2:00

2k Bike

15 Deadlifts 225/150lbs

Rest 2:00

1.5k Bike

10 Deadlifts 255/170lbs

Rest 2:00

1k Bike

5 Deadlifts 285/190lbs

 

At Home WOD

General Warm Up

3 rounds

8 Unweighted Turkish Get Ups (light weight on last round)

1:00 Back Scales

:30 HS Hold

 

Workout

6 Rounds for Quality

6 Turkish Get Ups (3/arm) 50/35lbs

12 Double DB Single Leg RDL (6/leg) 50/35s

40’ HS Walk or :60 of Freestanding HS Hold Practice

25 minute cap

 

Accessory Work

4 Rounds

1:00 Squat Therapy Hold

30 Hollow Rocks

 

July 9, 2020

Mobility/Activation Recommendation

1:00 Wrist Stretch

 

General Warm Up

On a 6:00 Clock

Row 500m

30 Empty Bar Push Press

Max 25’ Handstand walks in remaining time

 

Strength

Push Press

4 @70-75%

3 @75-80%

2 @80-85%

3 @75-80%

4 @70-75%

 

Conditioning

4 Rounds

Run 400m

100m Sandbag Carry 50-150lbs

 

Accessory Work

For Time:

100/80 Assault Bike Calories*

*1 Rope Climbs on the minute every minute,

including at 0:00, until you reach 100 Calories

12:00 Cap

 

At Home WOD

General Warm Up

:30 Butt Kicks

:30 High Knees

40 Arm Circles (20 forward, 20 backward)

15 KB Swings

15 Burpees

Then, 1:00 Calf Stretch per side

 

Workout

5 Rounds

Sprint 300m

30 KB Swings 53/35lbs

Rest 2:00

 

Accessory Work

5x30 Single Arm Row (15/arm)

July 8, 2020

General Warm Up

Banded Ankle Distraction, 2:00/side (0:42)

Jog 200m

Couch Stretch, 1:00/side (1:25)

Jog 200m

20 Empty Bar Front Squats

Jog 200m

20 Side-to-Side Squats/Pistols (2:58)

 

Strength

2-second Pause Front Squat

4x4

 

HSPU Skill

5x1 HSPU Negative, kick down after each

3x1 HSPU Negative + butt to the wall, knees out

2x 2-4 Kipping HSPU

 

Conditioning

AMRAP 4 Minutes x 3

10 Alternating Pistols

9 Box Jump Overs 24/20"

8 HSPU

Rest 2:00 Between AMRAPs

Pick up where you left off each AMRAP.

 

Accessory Work

5x15 Double Russian KB Swings 53/35s

 

At Home WOD

General Warm Up

Run 400m

20 Lunges

Run 200m

20 Sit Ups

Run 100m

20 Air Squats

Then, mobilize ankles and knees

 

Workout

AMRAP 15 Minutes

20 Jumping Lunges

20 Mountain Climbers

20 Pistols

20 V-Ups

 

Accessory Work

EMOM 8 Minutes

20 Russian Twists

July 7, 2020

General Warm Up

1:00 Lunge and Reach

1:00 Squat and Twist

15 Squats

15 Empty Bar OH Squats

Then,

Tall Snatch Warm Up, 5 reps in each position

 

Strength

Every 4 Minutes for 16 Minutes

Perform the following as an unbroken complex

TWICE

You may drop the bar between full complexes

Squat Snatch + OHS + Hang Squat Snatch + 2 OHS +

Squat Snatch + 3 OHS

 

Conditioning

EMOM Until Completion

7 Toes to Bar

Max Wallballs 20/14lbs with remaining time

*Rest 1:00 after every 2 rounds.

Continue with 2 minutes of work and 1 minute of

rest until 100 Wallballs have been completed. Each

working minute, you must buy in with 7 toes to bar.

 

Accessory Work

5 Rounds

1 Comfortable unbroken set of Ring Muscle Ups

Rest 3-5 Minutes

 

At Home WOD

General Warm Up

2 Rounds

Run 200m

:20 HS Hold

15 S-arm DB Squats (DB in front rack)

:20 HS Hold

Then, mobilize shoulders, hips, and upper back.

 

Workout

30-20-10-5

Alternating DB Squat Snatch 50/35lbs or 75/55lbs Barbell

HSPU

 

Accessory Work

3 Sets for Quality

20 S-Leg Glute Bridges

2:00 Plank (1:00 elbows, :30 per side on elbow)

20 Hollow Rocks

July 6, 2020

General Warm Up

Run 400m, then:

12-9-6

Single leg KB RDLs

S-Arm KB Push Press (12-9-6 per arm)

Duck Walk Steps

 

Mobility/Activation Recommendation

Calf/Achilles Smash 1:00/side

 

Strength

Strict Press

5x5 @65-75%

First and last sets must be at 65%

 

Conditioning

For Time

40 KB Goblet Squats 70/53lbs

50 KB Swings 70/53lbs

60/48 Calorie Row

 

Accessory Work

Every 4:00 for 20:00

600m Run*

Start slower than your PR 5K Pace and aim to

end at a faster pace than your 5K. 

 

At Home WOD

General Warm Up

EMOM 8 Minutes (all 3 moments in the same minute)

5 DB RDLs

4 Burpees

7 Air Squats (Goblet squats in last 3 rounds)

 

Workout

5 Rounds

10 DB Power Cleans 50/35lbs or 115/75lb barbell

100m Farmer’s Carry 50/35s

20 Burpees

Accessory Work

EMOM 9 Minutes

1:00 Max Rep Sit Ups

1:00 Max Rep DB Rows 50/35lbs Right Arm

1:00 Max Rep DB Rows 50/35lbs Left Arm

July 3, 2020

General Warm Up

4 Rounds

8 Ring Rows

8 Barbell “Very Good For You"s*

8 Burpees over Bar

*One Very GFY is - L-Side reverse lunge, R-Side

reverse lunge, thruster.

 

Mobility/Activation Recommendation

Double LAX Ball T-Spine Smash, 2:00

 

Strength

Build to a Heavy Complex of:

Power Clean + Push Jerk + 2 Front Squats +

Squat Clean + Jerk

 

Conditioning

AMRAP 12 Minutes

16/12 Calorie Row

16 HSPU

 

Accessory Work

AMRAP 3 Minutes x 3

12/9 Calorie Bike

3 Sandbag Cleans 70-150lbs

Rest 3:00

 

At Home Workout

 

General Warm Up

6 Rounds

Plate Hops

:40 Work

:20 Rest

Then

20 Lunges w/ a twist

4 Per Side, Turkish Get Ups

 

Workout

2 Rounds

Run 400m

30 DB Push Presses 50/35lbs

30 DB Front Rack Lunge Steps 50/35lbs

Run 200m

Rest 5:00

 

Accessory Work

40-30-20-10

Russian Twists w/ 25lb Plate/DB/KB

Rest as needed between sets

July 2, 2020

General Warm Up

Alternating 6 minute EMOM

1. 10 Empty Bar Low Hang Clean and Press

2. 12/9 Calorie Bike

 

Mobility/Activation Recommendation

Banded Front Rack Mobilization, :90/side

 

Strength

Push Press

4 @70%

3 @75%

2 @80%

3 @75%

4 @70%

 

Conditioning

30-24-18

Dumbbell Snatch 50/35lbs

1-Arm DB OH Lunge Steps

Burpee to 6" Target

 

Accessory Work

10 Rounds

100m Run

7 Chest to Bar Pull Ups

Rest :30

 

At Home Workout

 

General Warm Up

400m Run

30 Front-to-Back Leg Swings, Per Side

30 Side-to-Side Legs Swings, Per Side

20 Shoulder Taps (inverted if possible)

200m Run

 

Workout

4 Round

800m Run

20 Handstand Push Ups

30 DB Hang Clean and Jerk 50/35lbs

 

Accessory Work

Accumulate 3:00, Per Side

Lunge Hold

*Rear leg’s knee should be 1” off the floor

July 1, 2020

General Warm Up

4 Rounds

12 Wallballs

8 Push Ups

8 V-Ups

Run 200m

 

Mobility/Activation Recommendation

Tricep/Lat Smash, 1:00/side

 

Strength

Pause Front Squat

2x10

 

Conditioning

AMRAP 15 Minutes

10 Power Snatches 75/55lbs

15 Wallballs 20/14lbs

 

Accessory Work

High Box Jumps From a seated start

8x3

 

At Home Workout

 

General Warm Up

AMRAP 5

10 Box Jumps (Step down)

100m Run

5 Push Ups

Then

2:00 Per Side, Pigeon Stretch

 

Workout

AMRAP 10 Minutes

7 Burpees

21 Air Squats

 

Accessory Work

10-20-30-40-50

AbMat Sit Ups

Rest :90 between sets

June 30, 2020

Mobility/Activation Recommendation

Banded Overhead Contract/Relax, :60/side

 

General Warm Up

Run 400m, then:

2 Rounds

:20 HS Hold

8 Muscle Snatch

8 OHS

:20 Dead Hang from Bar

then,

 

Tall Snatch Warm Up, 3 reps in each position

 

Strength

Build to a Moderate Weight of:

Squat Snatch + OHS + Hang Squat Snatch + 2

OHS + Hang Squat Snatch + 3 OHS

 

Conditioning

AMRAP 7 Minutes

250m Row

15 Lateral Bar Burpees

9 Deadlifts 225/155lbs

 

Accessory Work

Muscle Ups

Every 2:00 for 12 Minutes

4 "Perfect" Muscle Ups

 

At Home Workout

 

General Warm Up

30 Burpees

10 Push Ups w/ a twist

Then

20 Good Mornings

20 S-Arm DB Thruster (10 per side)

 

Workout

Strength Work:

15 x 5 Tempo Push Ups

- Three-count to the bottom, explosive on the way up

- Rest as needed between sets

 

20-30-40

Single-Arm DB Deadlift 50/35lbs*

Single-Arm DB Hang Power Clean 50/35lbs*

Single-Arm DB Push Press 50/35lbs*

*Each set must complete 1/2 on one side before switching to the other

side. For Ex. (10 DB Deadlift w/ DB in Right Arm, then 10 DB Deadlifts w/

DB in Left Arm)

 

Accessory Work

15 Bird Dog with :05 hold per side

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