1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

April 8, 2020

Mobility/Activation 

Internal Shoulder Rotation Stretch, :60/side 

 

General Warm Up 

3 Rounds Ski, Row, or Run 250m 

10 Deadlifts 95/65lbs 

:20 Hanging L-Sit Hold 

 

Strength 

3" Deficit Deadlift 

3x1 @60-70% 

3x1 @70-80% 

1x1 @80%+ 

1x1 @60% 

 

Conditioning Re-test 

"Lord of the Stings" 

For Time 

8 Clean and Jerks 155/105lbs 

50' HS Walk 

35 Pull Ups 

8 Clean and Jerks 155/105lbs 

50' HS Walk 

20 Chest to Bar Pull Ups 

8 Clean and Jerks 155/105lbs 

50' HS Walk 

10 Bar Muscle Ups 

 

Accessory Work

“PRE" You must hit the following checkpoints to continue* 

Run 400m by 1:30/1:45 

Run 800m by 3:00/3:30 

Run 1200m by 4:30/5:15 

Run 1600m by 6:00/7:00 

Run 2000m by 7:30/8:45 

Run 2400m by 9:00/10:30 

Run 2800m by 10:30/12:15 

Run 3200m by 12:00/14:00 

*You may bank meters, you do not need to stop. If 2 miles are completed by 12/14 minutes, stop.

 

At Home WOD

 

General Warm Up 

3:00 Calf/Achilles Smash (each side) then 

2:00 Dragon Pose (each side) then 

1:30 of Jump Rope then 

10 Push Ups with a twist 

 

Workout For Time 

100 Lateral Line Hops 

50 Mountain Climbers 

20 DB Thrusters 50/35s or less 

75 Lateral Line Hops 

40 Mountain Climbers 

15 DB Thrusters 

50 Lateral Line Hops 

30 Mountain Climbers 

10 DB Thrusters 

25 Lateral Line Hops 

20 Mountain Climbers 

5 DB Thrusters 

 

Accessory Work

5 Rounds 

15 Sliders 

Rest :90 

April 7, 2020

General Warm Up 

30 Band Pull-Aparts 

Then 2 Rounds 

12 Barbell Good Mornings + BTN Press* 

12 Duck Walk Steps 

12 Box Jumps 24/20”, step down 

 

Push Jerk Prep 

3x5 Pause Push Jerks, increasing weight 

 

Strength 

"Touch and Go" Push Jerk 

9-7-5-2 Start around 70% - build across sets if reps stay smooth and fast. 

 

Conditioning 

AMRAP 5 Minutes x 2 

1 Power Snatch 135/95lbs 

4 Burpee Box Jump Overs 24/20" 

2 Power Snatch 135/95lbs 

4 Burpee Box Jump Overs 24/20" 

3 Power Snatch 135/95lbs 

4 Burpee Box Jump Overs 24/20"

4/4, 5/4, 6/4, etc. 

Rest 3:00 Restart on the second AMRAP. 

 

Accessory Work 

Every :90 for 12:00 1 Drop Snatch + 2 Pause OHS

 

At-home WOD

General Warm Up 

5:00 Run then, 

30 High Knees (in place) 

30 Butt Kicks (in place) 

30 Leg Swings (front-to-back) 

30 Leg Swings (side-to-side) then, 

2:00 Per side, Mash Arches of Foot 

 

AMRAP

5 Minutes x 3 

12 Burpees 

16 KB Snatch 53/35lbs (8/side) or 300m Run 

Rest 2:00. 

Continue where you left off.

 

Accessory Work

5 Rounds of 

10 Push-ups

10 Sit-ups

April 6, 2020

General Warm Up 

:60 Front Squat Hold 

15 Burpees 

:60 Saddle Pose

15 Front Squats 

:60 Pigeon/Banded Pigeon Pose /side 

15 Burpees

:60 Front Squat Hold 

 

Strength 

Find a 1RM Squat Clean 

 

Conditioning 

For Time 

Row 1000/900m 

25 HSPU 

50 KB Swings 53/35lbs 

25 HSPU 

Run 800m 

 

Accessory Work

6 Rounds 

AMRAP Peak Wattage on Bike Rest :90 

At-home modification 6 x 50m Sprint Rest :90

 

At-home WOD 

General Warm Up 

3 Rounds 

10 Step Ups or lunges

10 KB RDLs 

10 Box Jumps or Squat Jumps (step down) then 

2:00 Pigeon Stretch (each side) 

 

Workout 

5 Rounds 

20 KB/DB Goblet Step Ups or Lunges 53/35lbs or less 

20 KB Swings or DB Hang Snatches 53/35lbs or less 

20 Box Jumps or Squat Jumps

 

Accessory Work 

Alternating Tabata* 1: Flutter Kicks 2: Legs Extended Hold *Perform 8 cycles of each 

April 3, 2020

General Warm Up 

2:00 Row (increase speed on second minute) Then, 

2 Rounds 

15 Empty bar Pendlay Rows 

10 Push Ups 

15 OH Squats 

 

Mobility/Activation 

Double LAX Ball T-Spine Smash, 2:00 

 

Strength 

Below Knee Hang Squat Snatch 

6x2 @80% of your 1RM from last week 

 

Conditioning 

10 Rounds (Alternating with a partner) 

15 Burpees to a 6" Target 

2 Rope Climbs 

*Alternating full rounds 

 

Accessory Work 

3 Rounds 

Max distance HS Walk (you may re-attempt if you slip up and come down too early) 

Rest 3:00 

 

At Home WOD

General Warm Up 

3 Rounds 

30 Jumping Jacks 

10 Plank Transitions 

 

Workout 

AMRAP 20 Minutes 

15 R. Arm DB Push Presses 50/35lbs or less 

15 L. Arm DB Push Presses 

75 Double Unders

 

Accessory Work 

3 Rounds 

25 Hollow Rocks 

Rest 2:00

April 2, 2020

General Warm Up 

Alternating 6 minute EMOM 

1. 10 Plate Squat Clean Thruster 

2. 12 Calorie Bike 

 

Mobility/Activation 

Banded Front Rack Mobilization, :90/side 

 

Strength

Squat Clean & Split Jerk 5x2 @80-85% 

 

Conditioning 

6 Rounds 

40 Double Unders 

5 Bar Muscle Ups 

8 Deadlifts 225/155lbs 

Rest :30 

 

Accessory Work

Until Failure Every Minute for 7 Minutes 

10/8 Calorie Ski Every Minute for 7 Minutes 

14/10 Calorie Ski Every Minute for 7 Minutes 

18/12 Calorie Ski Every Minute for 7 Minutes 

22/16 Calorie Ski 

Your rest is your remaining time in each window. 

 

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 

Run 1 Mile 

5:00 Wall Sit 

5:00 Handstand Hold 

Run 1 Mile 

Push both runs hard! 

 

Accessory Work 

4 Sets 

30 Top Half V-Up 

Rest 1:00 

April 1, 2020

General Warm Up 

3 Rounds 

Run 100m 

8 KB Taters 

:20 Hanging L-Sit Hold

 

Strength 

3" Deficit Deadlift 

8x3 @60% 

 

Conditioning 

AMRAP 14 Minutes 

200m Run 

20 Wallballs 20/14 

12 Toes to Bar 

 

Accessory Work

24-22-20-18-16-14-12-10-8-6-4-2

Unbroken KB Swings 53/35lbs Rest as little as need to remain unbroken 

 

At Home WOD

 

General Warm Up 

20 Spidermans 

20 A-frame Toe Touches 

20 Vertical Leaps 

 

Workout For Time 

150 Kettlebell Swings 53/35lbs or less* 

 

*Every 2 Minutes until you finish, including the start, 16 Jumping Lunges 

 

Accessory Work

Accumulate 5:00 Arms extended at your side

March 31, 2020

General Warm Up 

30 Band Pull Aparts

Then 2 Rounds 

10 Barbell Good Mornings + BTN Press (perform a Good morning followed by a BTN press = 1 rep)

:20 Bike Sprint 

 

Mobility/Activation 

Banded Overhead Contract/Relax, :60/side 

 

Strength 

"Touch and Go" Push Jerk 

3x10 @70% 

 

Conditioning

“Bike Tyson” 

For Time 

15/9 Calorie Bike 

12 Sandbag Cleans 150/100lbs* 

Rest 3:00 

12 Sandbag Cleans 150/100lbs 

15/9 Calorie Bike 

*Sub for Sandbag Cleans are Clean and Jerks 135/95lbs 

 

Accessory Work 

3 Rounds 

Max Distance Row @ :10 faster than your 2K 500m/split 

Rest 4:00 between rounds 

Score is distance in meters.

 

At Home WOD

 

General Warm Up 

Run 800m then 

20 Arm Circles Forward 

20 Arm Circles Backwards 

then 1:00 Squat Hold 

 

Workout 

5 Rounds 

AMRAP 1:00 Mountain Climbers 

AMRAP 1:00 Push Ups 

AMRAP 1:00 Squat Jumps 

AMRAP 1:00 V-Ups 

Rest 3:00 

 

Accessory Work

1:00 R. Side Plank 

1:00 L. Side Plank 

1:00 Rest 

:45, :45, :45, 

:30, :30, :30, 

:15, :15, :15

March 30, 2020

General Warm Up 

3 Rounds each, with a partner 

P1: 1:00 Row 

P2: Max rep S-Arm DB Hang Clusters 

 

Mobility/Activation 

Banded Front Rack Mobilization, :60/side 

 

Strength

Squat Clean 6x3 @60% 

 

Conditioning

For Time 

Run 400m 

30 Alternating DB Snatch 50/35lbs 

Run 400m 

30 Alternating DB Snatch 50/35lbs 

Run 400m 

30 Alternating DB Snatch 50/35lbs 

Run 400m 

 

Accessory Work Prep 

2 sets, increasing speed on round 2 

50m lateral side shuffles (25m per direction) 

50m Carioca steps (cross over/under) 

25m sprint

 

Accessory Work 

4 Rounds 

30-20-10m Shuttle Run

Rest 4:00 

 

At Home WOD

 

General Warm Up

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) 

 

Workout 

Every 3 Minutes for 30 Minutes

10 Burpees 

10 Sumo Deadlift High Pulls (KB, DB, or Barbell) 

30 Lateral Line Hops 

 

Accessory Work 

5 Rounds 

1:00 Superman Hold 

Rest as needed 

March 28, 2020

8:30 Virtual Mobility followed by 9-11 Virtual Open Gym

 

General Warm Up 

400m Run 

30 Step Ups 

2:00 Roll Arches of Foot on barbell or lacrosse ball 

30 Step Ups 

400m Run 

 

Workout 

Run 5K* 

*If possible, run this before you’ve eaten (AKA Fasted) 

 

Accessory Work 

Set a Clock for 5:00 Mobility work with your largest area of weakness 

For Example: - Tight Shoulders? Hang from a pull up bar - Tight calves? Smash the on barbell or lacrosse ball - Tight hips? Sit in the bottom of a squat 

March 27, 2020

Mobility/Activation 

20 Banded Internal/External Rotations per arm 

 

General Warm Up 

Row 1k, Then: 

2 Rounds 

20 PVC OH Duck Walk Steps 

10 Kip Swings 

5 Pull Ups 

 

Snatch Warm Up 

5 Position 1 Snatches and 5 Hang Snatches 

 

Strength 

Find 1RM Below Knee Hang Squat Snatch 

 

Conditioning 

2 Rounds 

AMRAP 3 Minutes 

Max Calorie Row 

AMRAP 3 Minutes 

Max Rep Bar Muscle Ups 

Rest 3:00 

 

Accessory Work 

AMRAP 9 Minutes 

40' UB HS Walks

 

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 (for height) 

 

Workout 

Every 2 Minutes for 20 Minutes 

10 Box Jumps or Jumps Over an Object 

20 Flutter Kicks (20 per leg, 40 total kicks) 

Max Rep Air Squats in remaining time 

No rest, continue squatting until the next 2 minute window begins and restart. 

 

Accessory Work 

Shoulder Death Circuit 

:30 Palms Forward 

:30 Palms Backwards 

:30 Internal/External Rotation Alternating 

:30 Swimmers 

1:00 Arms Extended at your sides Hold 

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