1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

February 17, 2020

Mobility/Activation 

4-way Banded Glute Activation, 20 steps per direction, 8 squats after each direction 

 

General Warm Up 

2 Rounds 

10 KB Taters 

:20 Ring Support Hold or Bottom of Push Up Hold 

Row 150m 

 

Strength 

Test Find a 1RM Back Squat (compare to 1/6/2020)

 

Ring Muscle Up Skill 

2x3 Kip Swings 

2x2 Big Kips w/ Pull to Hips 

1x 1-3 Muscle Up Turnovers (no dip) 

 

Conditioning 

9 Muscle Ups 

15 Thrusters 135/95lbs 

Rest 1:00 

7 Muscle Ups 

12 Thrusters 135/95lbs 

Rest 1:00 

5 Muscle Ups 

9 Thrusters 135/95lbs 

 

Accessory Work 

3x10 Barbell RDLs

 

Lite Class

3 Rounds of the class warmup

 

2 Rounds of

19 Pull Ups 

15 Thrusters 

Run 300m

Rest 1:00 

17 Pull Ups 

12 Thrusters 

Ski 600m

Rest 1:00 

15 Muscle Ups 

9 Thrusters 

Row 900m

February 12, 2020

Mobility/Activation 

1:00 Squat and Twist 

 

General Warm Up 

2 Rounds 

16 Alternating DB Snatch 

16 Goblet Squats 

 

Strength 

For Time 

10 Squat Clean & Jerk @75% 

Rest :60 

8 Squat Clean & Jerk @77.5% 

Rest :60 

6 Squat Clean & Jerk @80% 

 

Conditioning 

3 Rounds 

15 Devils Presses 35/20s 

25' HS Walk 

25 Box Jumps 24/20" 

 

Accessory Work 

1:30 on / :30 off until completion 150/100 Calorie Row* 

*Must stay between 26 and 30 SPM

 

Partner WOD

 

1 Mile Run Buy In (both partners run)

Then complete

60 Wall Ball Each

60 Partner Russian Twists Each

800m Run Each

60 Leg Raises Each on the Rig

60 Partner High Fives Each

1 Mile Run

February 11, 2020

General Warm Up On a 6 minute clock: 

3 rounds of 

10 Kip Swings 

8 Empty bar hang muscle snatch 

6 Burpees 

Then, practice freestanding HS holds with remaining time. 

 

Strength 

Every 2:00 for 12:00 5 Touch and Go Power Snatch 

 

Bar Muscle Up Warm Up 

Jumping Kip Swing, 5 reps

Kip + Knees Up, 4 reps 

Kip + Knees + Hips to the bar, 3 reps 

2 Bar Muscle Ups 

 

Conditioning 

Alternating EMOM for 15 Minutes 

Minute 1: 15/10 Calorie Row 

Minute 2: 10 Shoulder to Overhead 135/95lbs 

Minute 3: Max Reps Bar Muscle Ups 

 

Accessory Work

EMOM for 10 Minutes 

5-7 Toes to Bar

 

Lite Class

Line Drill Warmup then

Alternating EMOM for 25 Minutes 

Minute 1: 15 Calorie Row 

Minute 2: 12 Shoulder to Overhead 

Minute 3: 25 Sit-Ups

Minute 4: 15 Cal Ski

Minute 5: 20 KBS

February 10, 2020

Mobility/Activation 

20 Hip Openers in each direction 

 

General Warm Up 

AMRAP 6 Minutes 

10 Band Pull Aparts 

8 Burpees 

10 Banded OH Squats 

8 Push Ups 

 

Strength 

Back Squat 5x5 @60% 

 

HSPU Skill 

5x1 HSPU Negative, kick down after each 

3x1 HSPU Negative + butt to the wall, knees out 

2x 2-4 Kipping HSPU 

 

Conditioning 

3 Rounds 

Run 400m 

15 HSPU 

15 Burpees to 6" Target 

 

Accessory Work

5 x 1:00 (:30 per leg) 

Single Leg Wallsit

 

Lite Class

1 Mile Run or 1000m Row or 800m Ski

15 Rounds of 

5 Pull-ups

10 Push-ups

15 Goblet Squats

1 Mile Run or 1000m Row or 800m Ski

February 7, 2020

Mobility/Activation 

20 Band Pull Aparts 

20 Scap Pull Ups 

 

General Warm Up 

2 Rounds 

16 Empty Bar Front Rack Reverse Lunges 

16 Empty Bar Push Presses 

10/7 Calorie Bike Sprint 

 

Strength 

Every :90 For 6 Sets 4 Push Press Start around 85% and work up if they are fast and efficient 

 

Conditioning 

5 Rounds 

10/7 Calorie Bike 

10 DB Step Overs 24/20" w/ 50/35lbs DBs 

2 Rope Climbs 

Rest 1:00 

 

Lite Class

Class Mobility and Warmup

 

5 Rounds

2 Rope Climbs

12 Cal Bike

24 DB Step Overs (12 each leg)

February 6, 2020

Mobility/Activation 

20 Duck Walk Steps

 

General Warm Up

30 Air Squats w/ Glute Activation Band 

20 Burpees

 

Strength

Back Squat 4x4 at 87.5%

 

HSPU Skill

5x1 HSPU Negative, kick down after each

3x1 HSPU Negative + butt to the wall, knees out 2x 

2-4 Kipping HSPU

 

Conditioning

2 Rounds

100 Double Unders

30 Goblet Lunge Steps 53/35lbs 

20 HSPU

 

Accessory Work

3x10 DB Bench Press

 

Lite Class

Class Warmup

 

3 Rounds

100 Double Unders

80 Lunge Steps total

60 Cals (any combo of machines)

40 Sit-ups 

20 Push-ups

February 5, 2020

Mobility/Activation 

2:00 Hanging Shoulder Opener (1:00/side)

 

General Warm Up

2 Rounds

10 KB Taters

12 S-Arm KB Push Press 

:20 AAB Hard

 

Strength

For Time

10 Squat Snatch @75%

Rest :60

8 Squat Snatch @77.5%

Rest :60

6 Squat Snatch @80%

 

Conditioning

For Time

1/.8K Bike

30 Push Ups

60 Kettlebell Swings 53/35lbs 

30 Push Ups

500m Row

 

Accessory Work

KOA Classic FLOATER WOD

1:00 ME Cal Assault Run

 

Lite Class

Class mobility and Warmup

 

1/.8K Bike

10 Squat Clean and Jerks

30 Push Ups

10 Squat Clean and Jerks

60 Kettlebell Swings 

10 Squat Clean and Jerks

30 Push Ups

10 Squat Clean and Jerks

500m Row

February 4, 2020

General Warm Up

2 Rounds

10 Front Rack Elbow Pointers

10 Empty Bar Pause Front Squats :45 HS Hold

 

Mobility/Activation 

Foam Roll T-Spine Smash 2:00

 

Clean Skill

2x5 Hovering Clean Drill, increase weight

 

Strength

EMOM for 8 Minutes

3 Power Cleans @75-85%

Drop and Reset

 

Conditioning

2020 KOA SPRING CLASSIC WOD 3

for time 

10:00 time cap

RX

100 wall balls 20/14

75 DB Snatches 50/35

50 OHS 135/95

25 burpee box jump overs 24/20

 

Scaled

100 wall balls 14/10

75 DB Snatches 35/20

50 Front Squats 95/65 

25 burpee box step overs 24/20

 

Extra

3x15 Banded Strict Pull-ups

 

Lite Class

Class Warmup

3x15 Banded Strict Pull-ups

3x15 Banded Strict Push-ups

 

2 Rounds of Class WOD

February 3, 2020

General Warm Up 

4-way Banded Glute Activation, 20 steps per direction followed by 5 air squats w/ band around knees 

Then 

10 Burpees AFAP 

20 Jump Squats 

10 Burpees AFAP 

 

Strength 

Back Squat 5x5 at 77.5% 

During rest periods, athletes accumulate 1 minute in a handstand hold to warm up the shoulders. 

 

Conditioning 

2020 KOA SPRING CLASSIC WOD 1

for time 

8:00 Time Cap*

RX

6 rounds for time

12 Cal Bike

9 T2B

6 Hang C+J 155/105

 

Scaled

6 rounds

12 Cal Bike

9 Med Ball Sit-ups 20/14

6 Hang C+J 95/65

 

*This will be a You go/I go format.  For example, Partner 1 completes 12 cals on the bike, Partner 2 completes 9 T2B, Partner 1 completes 6 Hang Clean + Jerk.  Partner 2 starts round 2 on the Bike.

 

Accessory Work 

3x10 Pause Wall Squats

 

Lite Class

Class Warm-up then 

6 Rounds of 

15 Cal Row

12 Front Squats

9 Cal Bike

6 S2OH

January 31, 2020

General Warm Up 

3 Rounds 

12 Duck Walk Steps 

6 Strict Pull Ups 

12 S-arm DB Thruster 

:20 Bike hard 

 

Strength 

Every :90 For 4 Sets 

8 Push Press 

Start around 75% and work up if they are fast and efficient 

 

Conditioning 

5 Rounds 

5 Squat Snatch 115/75lbs 

120m of Shuttle Runs (10m down, 10m back, 6 times) 

5 Squat Snatch 115/75lbs 

Rest 1:30

 

Lite Class

Class Warmup then

10 Rounds of 

5 Burpees

10 Situps 

15 Lunge Jumps each leg

120m of Shuttle Runs (10m down, 10m back, 6 times)

 

Core Finisher

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