1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

June 17, 2020

General Warm Up

3 Rounds

12/10 Calorie Ski/Row

12 Duck Walk Steps

12 Jump Squats

Run 100m

 

Strength

Back Squat

5 @ 70%

4 @ 75%

3 @ 80%

5 @ 72.5%

4 @ 77.5%

3 @ 82.5%

5 @ 75%

4 @ 80%

3 @ 85%

 

Conditioning

AMRAP 10 Minutes

Run 200m

4 Bar Muscle Ups

 

Accessory Work

High Box Jumps From a seated start

8x3

 

At Home Workout

General Warm Up 

800m Run, then 

2 Rounds 

10 Lunge and Reach 

10 Push Ups 

5 Inchworms 

 

Workout

AMRAP 8 Minutes 

60 Push Ups 

40 Odd Object Front Squat 

Max Jump Overs or Max Distance Broad Jumps in Remaining Time 

 

Accessory Work

1 Mile Run AFAP

June 16, 2020

General Warm Up

AMRAP 5 Minutes

10 Horizontal Ring Rows

20 Air Squats

:30 HS Hold

Snatch Warm Up

Tall Snatch Warm Up, 4 reps in each position

 

Strength

Squat Snatch

4 @ 50%

3 @ 60%

2 @ 70%

4 @ 72.5%

3 @ 77.5%

2 @ 82.5%

4 @ 75%

3 @ 80%

2 @ 85%

Drop and Reset

 

Conditioning

5 Rounds

10 Push Ups

10 HSPU

20 Wallballs 20/14lbs

 

Accessory Work

Max Set of Unbroken Muscle Ups

Rest 2:00

Until you reach 30/25 Reps

Retest from two weeks ago, goal is bigger sets than

last time

 

At Home Workout 

General Warm Up 

2:00 Per Side, Doorway Stretch 

2:00 Per Side, Calf/Achilles Smash then, 

AMRAP 5 Minutes 

5 Squat Jumps 

10 Lunge Steps 

:30 Hollow Body Hold 

 

Workout

20 Rounds 

12 Air Squats 

10 S2OH (5 each arm if using a DB)

 

Accessory Work

5 Rounds of 

10 V Ups

10 Bird Dog (5 per side)

June 15, 2020

General Warm Up

Row 750m

Then

10 Empty Bar Press

8 Burpee Box Jumps

2:00 Max Distance HS Walks, 5-25’

8 Burpee Box Jumps

10 Empty Bar Press

 

Strength

Strict Press

5x3 @80-90%

First and last sets must be at 80%

 

Conditioning

For Time

Row 60/45 Calories

80' HS Walk (40 out, 40 back)

20 Burpee Box Jumps 36/20”

 

Accessory Work

Every 5 Minutes for 25 Minutes

400m Run

After your run, Flush your legs with:

1K C2 Bike, Damper @2/1 or 200m Walk

Goal: Negative Splits, starting faster than your

mile PR pace.

 

At Home Workout 

 

Warmup

2:00 Wrist Stretch then 

6 Rounds

:40 Plate Hops 

Rest :20 

then 

2 Rounds 

20 Leg Swings 

100m Run 

 

Every 3 Minutes for 18 Minutes 

16 Object Facing Burpees 

16 DB Snatches 50/35 

 

Accessory Work

Accumulate 3:00 per side in a Side Plank 

Rest as needed

June 12, 2020

Mobility/Activation Recommendation

Internal Shoulder Rotation Stretch, 1:00/side

 

General Warm Up

4-Way Wrist Stretch

Then

AMRAP 5 Minutes

10 KB Taters

6 KB Facing Burpees

:20 Dead Hang on Pull-up bar

 

Strength

Build to a Moderate Weight of:

Squat Clean + FS + Hang Squat Clean + 2 FS +

Hang Squat Clean + 3 FS

 

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

3 Rounds

15 Chest to Bar Pull Ups

12 Box Jump Overs 36/30"

9 Devil's Press 50/35s

 

Accessory Work

3 Rounds

20 Burpees to 6" Target

40 Jumping Lunges

20 GHD Sit Ups

Rest 3:30

 

At Home WOD

 

General Warm Up 

3 Rounds 

30 Jumping Jacks 

10 Plank Transitions 

 

AMRAP 15 Minutes, with a vest if available 

100m Odd Object Carry 

400m Run 

Odd objects can be anything from a loading up a wheelbarrow to a bag of mulch or dirt from the garden. Get creative!

 

Accessory Work 

3 Rounds 

25 Hollow Rocks 

Rest 2:00 

June 11, 2020

General Warm Up

Run 400m, increasing speed after 200m

Then

Alternating EMOM 6:00

3-5 Strict Pull-Ups + 10 Goblet Squats

:40 HS Shoulder Taps or FS HS Hold Practice

 

Strength

Push Press

3 @80%

2 @85%

1 @90%

2 @85%

3 @80%

 

Pistol Warm Up

Banded Ankle Distraction, 1:00/side (0:42)

Jog 100m

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

Jog 100m

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

 

Conditioning

AMRAP 14 Minutes

12 Deadlift 205/145lbs

16 Pistols

200m Run

 

Accessory Work

4 Rounds

20/16 Standing Calories on C2 Bike

10 Strict HSPU

Rest 2:00

 

At Home WOD

 

General Warm Up 

2:00 Wrist Stretch then 

2:00 Plank then 

20 Leg Swings (front-to-back) 

20 Leg Swings (side-to-side) 

 

Workout

10 Rounds 

100m Sprint 

15 KB Swings 53/35lbs, 14 DB Snatch 50/35lbs, or 10 Super Burpees* 

*A super burpee is a burpee with a squat jump to a 12” target 

 

Accessory Work 

4 Sets 

30 Top Half V-Up 

Rest 1:00

June 10, 2020

Mobility/Activation Recommendation

4-way Banded Glute Activation, 20 steps per

direction, 5 squats after each direction

 

General Warm Up

3 Rounds

Run 200m

10 Perfect Push Ups

10 Jump Squats

 

Strength

Front Rack Walking Lunges

5x10 Steps AHAP

 

Conditioning

For Time

40 Wallballs 20/14lbs

12 Hang Power Cleans 155/105lbs

30 Wallballs 20/14lbs

9 Hang Power Cleans 155/105lbs

20 Wallballs 20/14lbs

6 Hang Power Cleans 155/105lbs

10 Wallballs 20/14lbs

3 Hang Power Cleans 155/105lbs

 

Accessory Work

High Box Jumps From a seated start

8x3

 

At Home WOD

 

General Warm Up 

20 Spidermans 

20 A-frame Toe Touches 

20 Vertical Leaps 

 

7 Rounds 

7 Lateral Burpees over the DB

10 Alternating DB Squat Snatch 50/35lbs 

7 Toes to Bar or V-Ups

 

Accessory Work

Alternate between

1:00 Wall Sit

1:00 Arms Extended

June 9, 2020

General Warm Up

2:00 Squat Therapy Hold

AMRAP 6:00

5 Power Position Snatch (may perform power

for the first 2 rounds to loosen up hips)

7 Pause OHS

9 Lateral Burpees

 

Strength

Build to a Heavy Complex of:

Squat Snatch + 4 OHS + Hang Squat Snatch

 

Conditioning

5 Rounds

40 Double Unders

12 HSPU

4 Squat Snatch 165/110lbs

 

Accessory Work

EMOM Until Failure

2 Vested Muscle Ups

10 Minute Cap

 

At Home WOD

 

General Warm Up 

Run 800m then 

20 Arm Circles Forward 

20 Arm Circles Backwards 

then 1:00 Squat Hold 

 

Workout

1 Max rep set of double DB Clusters 50/35s 

Rest 3:00, then: 

3 Rounds of X DB Clusters (X=the same number you hit in your max set) 

Rest 1:00 E.g. you hit 20 reps for your max set. Rest 3:00, then begin 3x20 reps (not unbroken) with a 1:00 rest after each set of 20 is completed. 

 

Accessory Work

1:00 R. Side Plank 

1:00 L. Side Plank 

1:00 Rest 

:45, :45, :45, 

:30, :30, :30, 

:15, :15, :15 

June 8, 2020

General Warm Up Straight Through

2 Rounds

20 Wall Balls

15 Horizontal Ring Rows

10 Calorie Bike

 

Strength

Strict Press

5x4 @70-80%

First and last sets must be at 70%

 

Conditioning

3 Rounds

12/9 Calorie Bike

12 Thrusters 95/65lbs

6/4 Muscle Ups

 

Accessory Work

For Time

400m Run

25 Calorie Ski

25 Calorie Row

Rest 2:00

300m Run

20 Calorie Ski

20 Calorie Row

Rest 2:00

200m Run

15 Calorie Ski

15 Calorie Row

Rest 2:00

100m run

10 Calorie Ski

10 Calorie Row

 

At Home WOD

 

General Warmup

2:00 Jump Rope 

10 Push Ups 

1:30 Jump Rope 

15 Push Ups 

1:00 Jump Rope 

20 Push Ups then 

20 Leg Swings (front to back) 

 

AMRAP 3 Minutes x 5 - 

Climb the Ladder 

2 S-Arm DB Hang Clean and Jerk 50/35lbs 

2 Pistols or 2 Lunge Jumps

10 Double Unders or Lateral Hops 

Add 2/2/10 reps each round (4/4/20, 4/4/30, etc.) 

Rest 1:00 Between AMRAPs - Start over each AMRAP

 

Accessory Work 

5 Rounds 

1:00 Superman Hold 

Rest as needed 

June 5, 2020

Mobility/Activation Recommendation

Double LAX Ball T-Spine Smash, 2:00

 

General Warm Up

3 Rounds

6 Strict Pull Ups

12 Empty Bar Front Rack Duck Walk Steps

12 Empty Bar Thrusters

Run 100m

 

Strength

Build to a Heavy Complex of:

Power Clean + Push Jerk + 2 Front Squats + Squat

Clean + Jerk

 

Conditioning

AMRAP 14 Minutes

W/ a Partner, Alternating Full Rounds:

10 Lateral DB Burpees

50' OH Walking Lunge 50/35lb DB

 

Accessory Work

For time with a partner, alternating full rounds:

3-6-9-12-15-18-21

Calorie Row

Thrusters 95/65lbs

Women calories: 3-5-7-9-11-13-15

 

At Home WOD

 

General Warm Up 

2:00 Saddle Pose then 

20 Lateral Line Hops 

20' Duck Walk (10' forward, 10' backwards) then 

10 Squat Jumps

 

Workout

AMRAP 14 Minutes

Climb the Ladder 

2 Burpees 

2 DB Snatches 50/35lbs 

4/4, 6/6, 8/8, etc. 

 

Accessory Work

5 Rounds of

25 Bicycles each side

10 Bird Dogs each side

June 4, 2020

Mobility/Activation Recommendation

1:00 Wrist Stretch

 

General Warm Up

On a 6:00 Clock

Run 400m

30 Empty Bar Push Press

Max 25’ Handstand walks in remaining time

 

Strength

Push Press

4 @70%

3 @75%

2 @80%

3 @75%

4 @70%

 

Conditioning

5 Rounds

18 Goblet Step Ups 24/20" w/ 53/35lb KB

12 KB Snatches 53/35lbs

12 HSPU

 

Accessory Work

4 Rounds

20/12 Calorie Bike

15 Pull Ups

Rest 3:00

 

At Home WOD

 

General Warm Up 

3 Rounds 

12 Lateral Squats 

8 Push Ups w/ a twist then, 

20 Calf Raises 

 

Workout

AMRAP 13 Minutes 

13 Sit Ups 

13 KB Swings

13 Squat Jumps

 

Accessory Work 

*Tabata Flutter Kicks 

*Tabata is 8 Cycles of :20 Work, :10 Rest 

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