1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

November 8, 2019

WORKOUT 20.5
For time, partitioned any way:
40 muscle-ups, 80-cal. row, 120 wall-ball shots
♀ 14-lb. ball to 9 ft. ♂ 20-lb. ball to 10 ft.
Time cap: 20 minutes

 

Lite Class

40 pull-ups, 80-cal. row, 120 wall-ball shots, 160 sit-ups

November 7, 2019

General Warm Up 

2:00 weakness warm up 

1:00 of single or double unders 

2:00 squat hold 

 

Specific Warm Up 

2 Rounds 

12 Light RDLs 

12 PVC Pass Throughs 

12 PVC OHS

 

Mobility/Activation Recommendation 

2:00 Banded Overhead Contract/Relax 

 

Strength 

Power Snatch EMOM for 10 Minutes 1 Rep @ 85% 

 

Conditioning 

AMRAP 6 Minutes 

30 Air Squats 

200m Ski

10 Burpees 

 

Lite Class

Class Warmup then

5 Rounds of 

30 Air Squats 

200m Ski

10 Burpees 

5 Cal Bike

November 6, 2019

General Warm Up 

20 Deadbugs 

20 Cossack Squats 

 

Specific Warm Up 

2 Rounds 

15 Wallballs 

10 Strict Pull Ups 

50’ Handstand Walk 

 

Mobility/Activation Recommendation 

Foam Roll Upper Back, 2:00 

 

Strength 

Front Squat 3x6 @ 82.5% Rest as needed 

 

Conditioning 

4 Rounds 

45 Double Unders 

12 Thrusters 105/70lbs 

12 Pull Ups Rest 1:00

 

Lite Class

Class Warm-up then

 

10 Rounds:

8 Thrusters

8 Russian KBS

30 Double Unders

Rest :30

November 5, 2019

1. Warm-up 

15 Scap Pull-ups

15 Scap Push-ups then

3 Rounds 

10 Push Press (empty bar) 

10 Empty Bar OH Squats 

Run 100m 

 

2. Strength 

Push Press

3RM then

2 Drop Sets @90% of above

Compare to 10/07/2019

 

3. Conditioning

3 Rounds 

Row 500m 

20 OH Squats 95/65lbs 

15 Ring Dips 

 

Lite Class

Class Warm-up then

 

Run 1 mile

100 Wallballs

Run 800m

November 4, 2019

1. Warm-up

2 Rounds

10 Barbell Good Mornings

10 Empty Bar Back Squats

Run 100m on Air Runner

10 Glute Activation Steps each way

:60 Freestanding HS Hold Practice

 

2. Strength

Back Squat

3RM then

2 Drop Sets @90% of above

Compare to 10/09/2019

 

3. Conditioning 

For Time 

20/12 Calorie Bike

30 Push Ups 

30 DB Box Step Overs 50/35s to 24/20" 

20 Strict HSPU 

30 DB Walking Lunge Steps 50s/35s

 

Lite Class

Class Warm-up then

 

Climb the Ladder

2 Burpees

2 Front Squats

2 Pull-ups

5 Shuttle Sprints Down/Back then 4/4/4 shuttle sprint...

November 1, 2019

20.4!

For time:
30 box jumps, 24 in.
15 clean and jerks, 95/65
30 box jumps, 24 in.
15 clean and jerks, 135/85
30 box jumps, 24 in.
10 clean and jerks, 185/115
30 single-leg squats
10 clean and jerks, 225/145
30 single-leg squats
5 clean and jerks, 275/175
30 single-leg squats
5 clean and jerks, 315/205

Time cap: 20 minutes

 

Lite Class

20.4 or

50 Lunge Jumps each leg

50 Deadlifts 

50 KBS

50 Med Ball Cleans

50 Knees-to-Elbows

50 Push Press

50 Sit-ups 

50 Wall Balls 

50 Burpees

50 Double-Unders

October 25, 2019

20.3!

For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.

 

Lite Class

John's Special Surprise!

October 24, 2019

1. Warm-up 

Rep Accumulation 

3 Rounds 

:20 Hanging L-Sit Hold 

15 Empty Bar OH Squats 

15 Ring Rows 

 

2a. Strength 

Power Snatch EMOM for 10 Minutes 1 Rep @ 82.5% 

 

2b. Gymnastics Weakness Work

 

3. Conditioning 

AMRAP 8 Minutes 

12 OHS 75/55lbs 

10 OTB Burpees

12 KB Swing 53/35lbs 

 

Lite Class

Sprints make you...with Coach Josh

October 23, 2019

1. Weakness Warm Up 

Choose 1 of the following:

50 Bar Facing Burpees 

70/50 Calorie Bike

Row, Run, or Ski 1,500m 

 

2. Strength 

Front Squat 3x6 @ 77.5% Rest as needed 

 

3. Conditioning 

AMRAP 6 Minutes 

25 Devil's Press 50/35s 

Max Distance 30’ Shuttle in the time remaining 

 

Lite Class

6 rounds of

40 mountain climbers

30 Russian Twists

20 thrusters

400m Assault Runner

October 22, 2019

1. Warm-up 

Rep Accumulation 

2 Rounds 

1:00 Single Leg Wall Sit (switch legs anytime) 

1:00 Push up to plank 

20 Empty Bar Bent Over Rows 

 

2. Strength

Push Press

7 RM then

2 Drop Sets @90% of above

Compare to 9/27/2019

 

3. Conditioning 

3-6-9-12-15-18-21 

Hang Power Clean 95/65lbs 

2x Sit-ups

 

Lite Class

3 Rounds for time of: 

100 Ft, Front Rack Lunge 

10 Clean & Jerks 

10 burpees

 

Then

 

3 rounds

25 Deadlifts 

400m run

 

Then

 

21-15-9  

Back squats

KBS

 

Pages