1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

November 19, 2019

General Warm Up 

3 Steady Rounds 

8 Empty Bar Strict Press 

10 Perfect Push Ups 

8 Hang Muscle Cleans 

Run 100m 

 

Mobility/Activation 

2x10 Bottoms Up Press 

 

Strength 

Strict Press 5x5 @ 60% 

 

Specific Warm Up 

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 

For Time 

Sprint 300m 

15 Chest to Bar Pull Ups 

5 Cleans 205/145lbs 

15 Chest to Bar Pull Ups 

Sprint 300m 

 

Lite Class

1 mile Run then complete the following:

100 Lunge Steps each leg

80 Mountain Climbers each leg

60 Sit-ups

40 Burpees

20 Push Press

November 18, 2019

General Warm Up 

2 Rounds 

20 S-Arm Russian KB Swings 

20 Wallballs 

 

Mobility/Activation 

Banded Pigeon Pose :90/side 

 

Strength Test 

Work up to a Heavy Deadlift Single 

 

Specific Warm Up (KB Snatch Skill) 

1x10 S-Arm KB Swings (5/arm) 

1x10 S-Arm KB Swings w/ bent arm 

1x10 S-Arm Swing, tip KB up 

1x10 KB Snatch 

 

Conditioning 

3 Rounds 

Row, Ski, Run (Air Runner) 400m (alternate every round)

30 Sit Ups 

24 KB Snatch 53/35lbs (12 each arm)

Rest 2:00 

 

Accessory Work

2x20 Banded Strict Pull-ups to be done immediately after the WOD. 

 

These must be done unbroken so choose your band accordingly. 

 

Lite Class

Buy In: Row 500m, Ski 500m, Row 500m

4 Rounds:

21 Kettlebell Swings 

21 Pull Ups

Cash Out: Row 500m, Ski 500m, Row 500m

November 15, 2019

General Warm Up 

2 Rounds 

10 Russian Baby Makers 

:60 Squat Hold 

16 Alternating DB Snatches 

 

Mobility/Activation Recommendation 

Banded Front Rack Stretch, :90/side 

Banded Ankle Distraction, 2:00/side (done before conditioning) 

 

Strength 

AMRAP 4 Minutes x 3 with a Partner Clean and Jerks Rest 2:00 

Round One: 135/95lbs 

Round Two: 155/105lbs 

Round Three: 185/125lbs 

 

Conditioning For Time with a partner 

100 Calorie Row 

80 Pistols 

60 DB Box Step Overs 50/35lbs 

40 Front Squats 135/95lbs 

20 Front Rack Lunge Steps each 135/95lbs 

 

Lite Class

Class Warmup then

100 Calorie Row 

80 Calorie Ski

60 DB Box Step Overs 

40 Front Squats

20 S2OH

November 14, 2019

General Warm Up 

20 Empty bar low hang squat clean thrusters 

2:00 Freestanding HS Hold practice

 

Strength 

In 10 Minutes, in partners both find a 1RM Overhead Complex: 

3 Push Press + 2 Push Jerks + 1 Split Jerk 

Weight may not decrease across the 10 minute window 

 

Conditioning 

AMRAP 12 Minutes, alternating movements with a partner 

15 Thrusters 75/55lbs 

12 Push Ups 

12 Jumping Lunges 

 

Lite Class

Class Warmup then 

Core Work with Coach Josh

 

Remaining Time

AMRAP of

21 Sit-ups 

18 Lunge Jumps each leg

15 Deadlifts

12 Push Ups

9 Thrusters 

November 13, 2019

Mobility/Activation Recommendation 

Banded Internal/External Shoulder Rotation, 10 reps per arm 

 

General Warm Up 

20 PVC Pass Throughs 

20 PVC OH Squats, palms facing upward, PVC Balancing in the palm of the hands 

 

Strength 

As a team of 2, both partners find a 3RM OH Squat from the floor in 10 minutes. 

 

Conditioning 

AMRAP 12 Minutes with a partner, alternating movements 

6 Burpee Box Jump Overs 24/20" 

12/7 Calorie Bike

6 Bar Muscle Ups 

 

Lite Class

5:00 of movement (bike, ski, row or run)

Planks with Coach John 

3 Rounds for Time of

40 Cal Row

30 Burpee Box Jump Overs 24/20”

20 T2B

*Rest 1:00 after completing the T2B

November 12, 2019

General Warm Up 

Row 300m, hard 

20 Empty Bar OH Squats 

 

Specific Warm Up 

3x10 DB OH Squats, 5/arm, increasing DB weight across the three sets 

 

Strength 

Teams of 2, relay style DB Snatch Ladder 

3 Rounds 

8 Reps 35/20

6 Reps 40/25

4 Reps 45/30

2 Reps 50/35

 

Conditioning For Time with a partner, with an 18 minute cap: 

800m Row (400m Relay x 1 each) 

12 Rope Climbs 

40 S2OH 135/95

800m Row (400m Relay x 1 each) 

8 Rope Climbs 

30 S2OH 135/95

 

Lite Class

Class Warm-up then

 

50 Wall Ball

3 Rounds of 

15 Deadlifts 

15 Lateral Barbell Burpees

 

50 Wall Ball

3 Rounds of 

25 Mountain Climbers

25 Russian Twists each way

 

50 Wall Ball

3 Rounds of 

15 Slam Ball

15 S2OH

November 11, 2019

1. Warm-up 

2 Rounds 

15 Medball Squat Cleans 

10 Kip Swings + 10 kipping knee raises 

10 Medball Bear Hug Good Mornings 

 

2. Strength 

Alternating Unbroken Sets with a Partner

AMRAP 8 Minutes 

Max Sets of 5 Touch and Go Squat Cleans 135/95lbs 

Score is total number of sets 

 

3. Conditioning 

Splitting the work with a Partner 

AMRAP 16 Minutes 

50 Toes to Bar 

40 Power Snatch 135/95lbs 

150' Handstand Walk (25' segments UB) 

40 Squat Snatch 155/105lbs

 

Lite Class

Class Warm-up then

5 Rounds of 

50 Double Unders

10 Pull-ups 

10 Power Clean and Jerk

 

Finisher

Remaining Time

100m Ski Erg Sprint

Rest :30

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

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