1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

May 4, 2020

General Warm Up 

Run 400m 

2 Rounds: 

Kettlebell or DB “DT" (Light) 

12 DBL KB DL 

9 DBL KB Hang Cleans 

6 DBL KB Shoulder to OH 

 

Strength 

Deadlift 2x13 

 

Conditioning 

Every 3 Minutes for 18 Minutes 

15 Bar Facing Burpees 

9 Deadlifts 205/135lbs 

 

Accessory Work

4 Rounds 

60 Double Unders 

9 Strict HSPU 

 

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

May 1, 2020

Mobility/Activation 

20 Banded Internal/External Rotations per arm 

 

General Warm Up 

10-8-6-4 

Empty Bar OH Squats 

Ring Support Holds in seconds + Dip Negative as a dismount 

Calorie Ski or Row 

 

Strength 

Pause Overhead Squat 

7x2 

 

Conditioning 

AMRAP 10 Minutes 

100m Farmers Carry 30-80s in each hand

Max Distance Ski while partner is walking 

Score is total calories 

 

Accessory Work

For Time 

100/70 Calorie Bike (C2 or AAB) 

:30 Work

2:30 Rest Time Cap: 24 Minutes

 

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 

 

OR

 

50 Super Burpees 

:30 Work 

1:00 Rest 

A Super Burpee is a burpee into a squat jump to a 12” target

April 30, 2020

General Warm Up 

3 Rounds 

10 Russian KB Swings 70/53lbs 

10 Ring Rows 

10/7 Calorie Bike 

 

Mobility/Activation 

Front Rack Elbow Pointers, 20 reps 

 

Strength 

Every Other Minute for 12 Minutes 

3 Power Cleans at 70% 

 

Conditioning 

20 Rounds With A Partner, Alternating Full Rounds 

10/7 Calorie Bike 

10 KB Swings 53/35lbs 

 

Accessory Work

Every 2:00 for 16 Minutes 7 Pull Ups + 3 Bar Muscle Ups

 

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

April 29, 2020

General Warm Up 

Straight Through 

Run 400m 

10 Front Squats 

10 Shoulder to OH 

10 OH Squats 

10 Kip Swings 

10 Kipping Knee Raises or Toes to Bar 

Run 200m 

 

Strength 

Back Squat 8x3 at 65% 

 

Conditioning 

7 Rounds 

7 Lateral Burpees over the bar 

12 Overhead Squats 75/55lbs 

7 Toes to Bar 

 

Accessory Work 

4 Rounds - :90 Stations for Max Reps 

Rope Climbs 

Box Jump Overs 36/30" 

Rest :90 - If no rope is available, substitute strict towel pull ups, HS walks for distance, or Arm Up Plank Shoulder Taps 

 

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

Accumulate 5:00 Arms extended at your side

April 28, 2020

Mobility/Activation 

20 Band Pull Aparts 

20 Arm Circles per arm (10 forward, 10 backward) 

 

General Warm Up 

AMRAP 5:00 

1,000/900m Bike 

15 KB Taters 

Free Standing HS practice in time remaining 

 

Strength 

Snatch 6x3 at 75% 

 

Conditioning 

On a 10:00 clock: 

AMRAP 3 Minutes 

Clusters 95/65lbs 

:30 Rest/weight change 

 

AMRAP 3 Minutes 

Clusters 135/95lbs 

:30 Rest/weight change 

 

AMRAP 3 Minutes 

Clusters 165/115lbs 

 

A cluster-jerk is allowed, meaning as you stand up out of the clean you immediately push under the bar for your jerk.

 

Accessory Work 

AMRAP 1:00 x 5 

Max Reps KB Push Press 35/26lbs 

Rest 2:00 after each AMRAP 

 

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 

April 27, 2020

Mobility/Activation 

2 Rounds 

10 Kip Swings 

10 Scap Pull Ups 

 

General Warm Up 

Weakness Warm-Up 

Row or Ski 1,500/1300m 

 

Strength 

Deadlift 2x12

 

Conditioning 

AMRAP 3 Minutes x 3 - 

Climb the Ladder 

3 Power Snatch 115/75lbs 

2 Bar Muscle Ups 

10 Double Unders 

Add 1/2/10 reps each round (4/3/20, 5/4/30, etc.) 

Rest 1:00 Between AMRAPs - 

Start over each AMRAP. 

 

Accessory Work

10 Rounds 

12' HS Walk 

Pirouette

12' HS Walk 

Rest 1:00 

2 Stall Mats (lengthwise) = 12' 

 

At Home WOD

 

General Warmup

3:00 Jump Rope 

10 Push Ups 

2:00 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 

April 24, 2020

General Warm Up 

3 Rounds 

4 Strict Chest to Bar Pull Ups 

8 Double DB Squat Cleans 

12 Plank Transitions 

 

Strength 

Pause Overhead Squat 

6x3 

 

Conditioning 

AMRAP 

14 Minutes With A Partner, Alternate Movements 

Run 200m 

12 Chest to Bar Pull Ups 

12 Double DB Snatch 50s/35s 

 

Accessory Work

Every 4 Minutes for 16 Minutes 

750/650m Row 

Round 1: 20 - 24 SPM

Round 2: 26 - 32 SPM 

Round 3: 20 - 24 SPM 

Round 4: 26 - 32 SPM

 

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

April 23, 2020

General Warm Up 

Alternating EMOM 6:00 

1. 30 Mountain Climbers 

2. 10 Empty Bar Clusters

 

Mobility/Activation 

1:00 Hanging Shoulder Opener 

 

Strength 

Every Other Minute for 12 Minutes 

3 Power Cleans at 65% 

 

Conditioning 

AMRAP 13 Minutes 

8 GHD Sit Ups or 12 Sit Ups 

4 Power Cleans 175/120lbs 

 

Accessory Work

2 Rounds 

Death by Unbroken Bar Muscle Ups* 

Rest 5:00 

0:00 - 1 Bar Muscle up 

1:00 - 2 Bar Muscle up

2:00 - 3 Bar Muscle up And so on 

Stop when form breaks down in round 1, aim to match in round 2. 10:00 Cap each round 

 

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 Sit Ups 

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

April 22, 2020

General Warm Up 

Ski, Row, or Run 400m (or bike 800m) Then 

3 Rounds 

10 Goblet Squats (stand up FAST) 

10 S-Arm DB Hang Clean and Jerk 

 

Strength 

Back Squat 

8x3 at 62.5% 

 

Conditioning 

AMRAP 9 Minutes 

10 Deadlift 185/115lbs 

15/12 Calorie Row 

30' HS Walk 

 

Accessory Work

4 Rounds 

15/9 Calorie Bike 

2 Legless Rope Climbs 

Rest 1:00 

 

At Home WOD

 

General Warm Up 

9 Burpees 

20 Lunge Steps 

7 Burpees 

20 Lunge Steps 

5 Burpees 

then 2:00 Puppy Dog Pose

 

Workout

AMRAP 15 Minutes 

20 DB Deadlifts (50/35s) 

300m Run 

30' HS Walk or 16 Shoulder Taps

 

Accessory Work

3 Rounds 

Single Leg Lunge Holds :45, right leg forward Rest :30 

Single Leg Lunge Holds :45, left leg forward Rest :30

April 21, 2020

General Warm Up 

Weakness Warm-Up 

Run 1 Mile 

 

Mobility/Activation 2:00 Squat Therapy Hold (facing a wall, arms up) 

 

Strength 

Snatch

6x3 at 70% 

 

Conditioning 

For Time 

10 Bar Facing Burpees 

10 Wallballs 20/14lbs 

Rest 1:00 

20 Bar Facing Burpees 

20 Wallballs 20/14lbs 

Rest 1:00 

30 Bar Facing Burpees 

30 Wallballs 20/14lbs 

Rest 1:00 

40 Bar Facing Burpees 

40 Wallballs 20/14lbs 

 

Accessory Work

Every 2 Minutes for 12 Minutes 

3 R. Arm Turkish Get Ups AHAP 

3 L. Arm Turkish Get Ups AHAP 

 

At Home WOD

 

General Warm Up 

Tabata Lateral Line Hops then, 

10 inchworms then, 

1:00 Per Side, Doorway Stretch 

 

For Time 

10 Weight Facing Burpees 

10 Single Arm Thrusters (5 each arm)

Rest 1:00 

20 Weight Facing Burpees 

20 Single Arm Thrusters 

Rest 1:00 

30 Weight Facing Burpees 

30 Single Arm Thrusters

Rest 1:00 

40 Weight Facing Burpees 

40 Single Arm Thrusters

 

Accessory Work

10 Rounds :20 Superman Hold Rest :40  

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