1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

September 2, 2019

Labor Day WOD 

10am

Family BBQ to follow!

August 30, 2019

Warm-up

Burpees x 30 then 

2 Rounds of 

Ski 250m

Bike 20 Cals

Push Press x 15

Hang Power Snatch x 10

 

Week 2

7 Rep Max Push Press followed by 

2 Drop sets

2x10@-5% of 7 rep max

 

Conditioning

Every 3 mins x 6 Rounds

12 Power Snatch 95/65

12 Bar Facing Burpees

*Rest Remaining Time of Each Round

 

Lite Class

Five rounds for time of:

22 Kettlebell swings

22 Box jumps

Row 400 meters

22 Deadlifts

22 Wall ball

August 29, 2019

Week 4 of 4 Handstand Walk Practice

 

Warm-up

1 Round of

10 Light 1 arm KBS (Russian style) each side

Bottoms up Walk Down/Back at 90 degrees each side

Bottoms up OH Walk Down/Back

10 Downward Dog to Spiderman (5 each side)

Band Pull Aparts x 20

Banded External Rotation x 20

 

Handstand Walk Practice

Handstand walks are a skill that must be practiced on a regular basis.  We will continue to work on them for 4 consecutive weeks. No matter where you are on your handstand walk journey, we have drills to fit every skill level!

 

Conditioning

“Annie meets Cindy” (sit-ups first this time)

50 Sit-ups/50 Double Unders/5 Rounds of Cindy (5 pull-ups, 10 push-ups, 15 air squats)

40 Sit-ups/4 Double Unders/4 Rounds of Cindy

30 Sit-ups/30 Double Unders/3 Rounds of Cindy

2 Sit-ups/20 Double Unders/2 Rounds of Cindy

10 Sit-ups/10 Double Unders/1 Round of Cindy

 

Lite Class

Run 1 mile

Clean and jerk x 21

Run 800 meters

Clean and jerk x 21 

Run 1 Mile

August 28, 2019

Warm-up

10 Hang Power Cleans

15 Cal Bike, Ski and Run

20 Lunge Steps each leg with :03 Hip Flexor Stretch each step

30 Step-ups (15 each leg)

 

Teams of 3

4, 7:00 WODS with 2:00 rest in between

 

WOD 1

7:00 to Build to a Heavy Power Clean (1 Bar)

 

WOD 2

7:00 Max Calorie Air Runner (switch as needed)

 

WOD 3

7:00 AMRAP 5 Hang Power Cleans (50% of WOD 1)/5 Box Jumps 24/20”/5 T2B

 

WOD 4

7:00 Max Calorie Bike

 

Lite Class

Class Warm-up then

 

150 Wall Ball for Time with 5 Burpee EMOM

Rest 2:00

150 Sit-ups for Time with 5 Burpee EMOM

August 27, 2019

Warm-up

2 Rounds of

200m Ski

10 Burpees 

10 Spidermans 

 

Mobility

Pigeon Pose x 1:00 per side

Couch Stretch x 1:00 per side

Ankle Mobility Coach Led

Accumulate 1:00 Supinated Hang from Rig

Glute Activation Down/Back

 

Week 2

7 Rep Max Back Squat followed by 

2 Drop sets

2x10@-5% of 7 rep max

 

Conditioning

For Time

 

400m Run

15 Front Squats 95/65

400m Row

12 Front Squats 135/95

400m Ski

9 Front Squats 165/95

400m Choice

6 Front Squats 195/135

 

Lite Class

Five Rounds for time of:

500m row

10 Hang Squat Cleans

10 Shoulder to OH 

10 Pull-ups

August 26, 2019

Warm-up

1 Round of

1:00 Air Runner

1:00 Bike

1:00 Ski

10 Spidermans

10 Pass Throughs

10 PVC OHS

 

Barbell Snatch Warm-up

 

12:00 to Build up to a Heavy 3 Rep Max Touch and Go Power Snatch

 

Conditioning

GSO WOD 3 “Hook, Line and Sinker”

21-15-9

Hang Power Snatch

T2B

HSPU

Rx 115/75

Masters 95/65

Scaled 75/55, 12/9/6 t2b, head to abmat +10# plate for HSPU

 

Lite Class

 

10 rounds of

5 Pull-ups 

10 Push-ups

15 Goblet Squats

20 KBS (Russian Style)

15 Sit-ups

1:00 Plank

5 Burpees to 6" Target

August 23, 2019

Warm-up

Accumulate 100/80 Calories between Bike, Ski, Row

 

Strength

New Push Press Cycle (same reps as Back Squat)

 

Week 1

10 rep max

Drop sets

2x10@-5%

 

 

Met-Con 

AMRAP 20 Minutes

3 Rounds of “Cindy”

3 Squat Cleans 185/125lbs

Add 10/5lbs each Round 

 

Lite Class

5 rounds of 

8 Power Cleans

12 Back Squats

16 Burpees

24 Cal row

30 Sit-ups

August 22, 2019

Week 3 of 4 Handstand Walk Practice

 

Warm-up

2 Rounds of

10 Light 1 arm KBS (Russian style) each side

Bottoms up Walk Down/Back at 90 degrees each side

10 Downward Dog to Spiderman (5 each side)

 

Shoulder Prep

1:00 Banded Lat Stretch each side

1:00 Door Jamb Stretch each side

:30 Supinated Hang

:30 Pronated Hang

Band Pull Aparts x 20

Banded External Rotation x 20

Bottoms up OH Walk Down/Back

 

Handstand Walk Practice

Handstand walks are a skill that must be practiced on a regular basis.  We will continue to work on them for 4 consecutive weeks. No matter where you are on your handstand walk journey, we have drills to fit every skill level!

 

Conditioning

 

3 sets of 1:00 Max Effort Air Runner for Cals

 

Rest as needed between sets

 

Lite Class

Class Warmup

Planks/Core Work then 

Tabatas with 1:00 rest between sets

 

Bike

Ski

Row

Air Runner

August 21, 2019

Warm-up

2 Rounds of

1:00 Air Runner

1:00 Bike

1:00 Ski

10 Spidermans

10 Pass Throughs

10 PVC OHS

 

Barbell Snatch Warm-up

 

10:00 to Build to 75% of your 1RM Snatch then

EMOM 7 of 1 Squat Snatch + 1 Hang Squat Snatch + 1 OHS

(Up 5% from last week)

 

Conditioning (compare to 4/3/2019)

For Time

21-15-9

Hang Squat Snatches 95/65#

Box Jumps 30/24"

 

Lite Class

Class Warm-up then

2 rounds

20 squat cleans

400m run

20 box jumps

400m run

20 burpees

400m run

20 pull ups

400m run

August 20, 2019

Warm-up

Partner Ski

10 Rounds each of alternating 100m.  Partner not skiing rests in plank position.

Partner Row

10 Rounds each of alternating 150m.  Partner not rowing does alternating spidermans.

 

10:00 Foam Roll

 

Sled Work

Teams of 3-4

1, 2, 3, 4, 5, 4, 3, 2, 1 (90/50)

*1 equals 60ft push (length of building). 2 would be down and back. Everything should be Max Effort because you will have ample rest while your partners work.

 

Lite Class

Same as regular class

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