1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

August 12, 2020

Mobility/Activation Recommendation

20 Lateral/Cossack Squats

 

General Warm Up

400m Run

Then

2 Rounds

14 Step Ups

14 Hang Power Snatches

14 OH Squats

 

Strength

Every 2:00 for 12:00

Above Knee Snatch + Below Knee Snatch + Snatch

Sets 1-2: Technique Focus

Sets 3-4: Build in weight, NO misses

Sets 5-6: Technique Focus

Drop and reset between reps if necessary to maintain form.

Above Knee Snatch should be well below hip.

 

Conditioning

6 Rounds with a Partner,

Alternating full rounds

Row 200m

3 Bar Muscle Ups

Row 200m

3 Bar Muscle Ups

 

Accessory Work

3-5-7-9-11-9-7-5-3

Unbroken HSPU

Rest as needed to stay unbroken

 

Parking Lot/At Home WOD

 

General Warm Up 

2:00 Spidermans then 

2:00 Hip Flexor Stretch (each side) then 

1:00 of Calf Stretch then 

1:00 Jump Rope

10 Push Ups with a twist 

 

Strength

Every 1:30 for 6 Rounds

Snatch + Hang Snatch + OHS

Sets 1-2: Technique Focus

Sets 3-4: Build in weight, NO misses

Sets 5-6: Technique Focus

 

Conditioning

5 Rounds 

40 Double Unders 

30 Goblet Hold Walking Luneges 50/35lbs 

20 Burpees 

Rest :90

 

Core Work

2 Rounds of

:30 on/:15 off

Rotating Planks

Hollow Hold

Crossbody Mountain Climbers

August 11, 2020

Mobility/Activation Recommendation

2x10 Band Pull Aparts

 

General Warm Up

2 x 10 Gymnastic Kips

Then

Run 200m

20 Empty Bar Low Hang Clusters

20 Hollow Rocks

:40 Ring Support

:60 Dead hang from bar

 

Strength

Clean & Jerk

6x3 @ 70-75%

Drop and Reset

 

Conditioning

AMRAP 8 Minutes

Run 200m

5 Devils Presses 40/25s

 

Accessory Work

Every 3 Minutes for 12 Minutes

In as few sets as possible, 25 Toes to Bar

 

Parking Lot/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, 

1:00 Per side, Calf Stretch

 

Strength

EMOM 8

Strict Press + Push Press + Push Jerk

 

Conditioning

Every 5 Minutes for 20

Minutes

30 Squat Jumps to 6" Target

Run 200m

20 Squat Jumps to 6" Target

Run 200m

10 Squat Jumps to 6" Target

Run 200m

 

Core Finisher

AMRAP 8

10 V-Ups

10 Bird Dog (5 each side)

10 Seated Leg Lifts

10 Elbow Elbow Hand Hand (5 right leading, 5 left leading) 

August 10, 2020

General/Pistol Warm Up

Run 300m, increasing speed halfway, then:

Banded Ankle Distraction, 2:00/side 

Jog 100m

Couch Stretch, 1:00/side 

Jog 100m

20 Side-to-Side Squats/Pistols 

 

“Ooh La La”

AMRAP 13 Minutes

10 Clean and Jerk 135/100lbs

8 Chest to Bar Pull Ups

20 Pistols

 

Interval

For Time

12 Hang Power Snatch 115/75lbs

50' Handstand Walk (25' out and back)

12 Hang Power Snatch 115/75lbs

 

Rest 2:30

 

10 Hang Power Snatch 115/75lbs

50' Handstand Walk (25' out and back)

10 Hang Power Snatch 115/75lbs

 

Rest 2:00

 

8 Hang Power Snatch 115/75lbs

50' Handstand Walk (25' out and back)

8 Hang Power Snatch 115/75lbs

 

Aerobic CrossFit

AMRAP 20 Minutes

20 Double Unders

300/250m Row

20 Double Unders

15 Wallballs 20/14lbs to a 10' Target

20 Double Unders

20 Single DB Box Step Up 24/20" w/ 50/35lb DB

 

Parking Lot/At Home WOD

 

General Warm Up 

3 Rounds 

10 Step Back Lunges

10 BB RDLs 

10 Front Squats

then 

2:00 Pigeon Stretch (each side) 

 

Strength

EMOM 10

Power Clean + Hang Squat Clean + Front Squat

 

Conditioning

AMRAP 8 Minutes

35 Double Unders

9 Thrusters 75/55

 

Accessory Work

2 Rounds of 

:40 on/:20 off

Mountain Climbers

Hollow Hold

Plank Walkouts

Superman Hold

August 7, 2020

General Warm Up

3:00 on a Machine

Then

4-6-8

Inchworms

Wall Climbs

 

Strength

3" Deficit Deadlift

6x3 @60% 1RM Conventional Deadlift

 

Conditioning

AMRAP 14 Minutes

10 Burpee Box Jumps 30/24"

20 KB Snatch 53/35lbs

8 Burpee Box Jumps 30/24"

16 KB Snatch 53/35lbs

6 Burpee Box Jumps 30/24"

12 KB Snatch 53/35lbs

 

Accessory Work

Every 5 Minutes Until 150/125 Row or Ski* Calorie

Completed:

300m Run

20/15 Calorie Bike**

Max Calorie Ski or Row in Remaining Time

Rest 1:00 after each 5 minute block

5 Round Cap

*Ski is the preferred implement

**C2 Bike is the preferred Bike

 

Parking Lot/ At Home WOD

 

Warmup

AMRAP 5

30 Jumping Jacks

10 Burpees

 

Mobility

2:00 Pigeon Pose each side

2:00 Couch Stretch each side

10 Scorpions each side with :05 hold per side

 

Conditioning

Double MetCon Day!

 

MetCon 1

AMRAP 14 Minutes

10 Burpee Box Jumps 24/20”

20 KB Snatch 53/35lbs (10 each side)

8 Burpee Box Jumps 24/20”

16 KB Snatch 53/35lbs (8 each side)

6 Burpee Box Jumps 24/20”

12 KB Snatch 53/35lbs (6 each side)

 

Rest 3:00

 

MetCon 2

Every 2 Minutes for 16 Minutes 

10 Box Step ups with KB 53/35 

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

 

Coach Mobility

August 6, 2020

Mobility/Activation Recommendation

2:00 Sink Stretch

 

General Warm Up

Run 200m

20 Push Ups

20 High Hang Squat Snatches w/ empty bar

:40 HS Hold

Run 200m

 

Strength

Every 2:00 for 12:00

Above Knee Snatch + Below Knee Snatch + Snatch

Sets 1-2: Technique Focus

Sets 3-4: Build in weight, NO misses

Sets 5-6: Technique Focus

Drop and reset between reps if necessary to maintain form.

Above Knee Snatch should be well below hip.

 

“Keep Trying Bud!” (KTB)

4 Rounds

15 HSPU

15 Calorie Row

Squat Snatch*

Complete the prescribed reps at the prescribed weight before

each time hack to continue. Athletes may move on to the next

round if they complete it early.

15 reps at 95/65 by 4:00

12 reps at 135/95 by 8:00

9 reps at 165/115 by 12:00

6 reps at 185/125 by 16:00

 

“Quad Stewart"

4 Rounds

45 Double Unders

30 Wallballs 20/14lbs

15 Lateral Burpees over Bar

Rest :90

 

Parking Lot/At Home WOD

 

Mobility/Activation Recommendation

2:00 Pigeon each side

 

General Warm Up

Run 200m

20 pass Throughs

15 PVC OHS

10 High Hang Squat Snatches w/ empty bar

5 Plank Rotations each side

Run 200m

 

Strength

Every 2:00 for 12:00

Snatch + Hang Snatch

Sets 1-2: Technique Focus

Sets 3-4: Build slightly in weight, NO misses

Sets 5-6: Technique Focus

 

Conditioning

“Nancy”

5 Rounds For Time

400 meter Run

15 Overhead Squats 95/65

August 5, 2020

Mobility/Activation Recommendation

2:00 of Couch Stretch, Per side

 

General Warm Up

4 Rounds

100m Run

10 Gymnastic Kips

8 Lunges

8 Empty Bar Front Squats

 

Strength

Front Squat

6x3 @65%

Tempo Down, Speed up

 

Conditioning

6 Rounds

25’ HS Walk

20 Jumping Lunges

 

Accessory Work

AMRAP :60 x 4

Ring Muscle Ups

Rest 2:00

 

Parking Lot/At Home WOD

 

Mobility/Activation 

2:00 of Couch Stretch, Per side

 

Warmup

800m Run

10-8-6-4-2

Spidermans

Step Back Lunges each leg

 

Double MetCon Day

 

MetCon 1

EMOM 7 (all 3 movements!)

7 Russian Kettlebell Swings 53/35

7 Goblet Squats 53/35

7 Burpees

 

Rest 3:00

 

MetCon 2

10 Sit-ups/25 Push-ups/200m Run

20 Sit-ups/20 Push-ups/200m Run

30 Sit-ups/15 Push-ups/200m Run

40 Sit-ups/10 Push-ups/200m Run

50 Sit-ups/5 Push-ups/200m Run

 

Accessory Work

3 Rounds 

:30 Single Leg Lunge Holds, right leg forward Rest :30 

:30 Single Leg Lunge Holds, left leg forward Rest :30

 

August 4, 2020

Mobility/Activation Recommendation

Front Rack Elbow Pointers, 1:00

 

General Warm Up

Alternating EMOM 8:00

- 6 Single Leg RDLs per side

- 100m Run into 8 S-arm DB Thrusters

 

Strength

Clean & Jerk

4x3@70%

Drop and Reset

 

Conditioning

3 Rounds

10 Deadlift 225/155lbs

10 Box Jump All the Way Overs 24/20”

10 DB Push Press 50s/35s

 

Accessory Work

From 0:00 - 3:00

21 Chest to Bar Pull Ups

From 3:00 to 5:00

15 Chest to Bar Pull Ups

From 5:00 to 6:00

9 Chest Pull Ups

From 6:00 to 10:00

Rest

From 10:00 - 11:00

9 Pull Ups

From 11:00 - 13:00

15 Pull Ups

From 13:00 - 16:00

21 Pull Ups

 

Parking Lot/At Home WOD

 

Mobility/Activation Recommendation

Front Rack Elbow Pointers, 1:00

 

General Warm Up

Alternating EMOM 8:00

- 6 Single Leg RDLs per side

- 100m Run + 8 Thrusters

 

Strength

EMOM 10

Strict Press x 5

 

Conditioning

AMRAP 15

10 Deadlift 115/75

10 Box Jumps 24/20”

10 Push Press 115/75

 

Accessory Work

Every 2 Minutes for 10 Minutes 

:20 Hollow Body Hold directly into 15 V-Ups

August 3, 2020

General Warm Up

AMRAP 5:00

30 Single Unders

6 Empty Bar Clusters

:30 HS hold

 

Conditioning

AMRAP 8 Minutes

24 Double Unders

8 DB Thrusters 50s/35s

4 Bar Muscle Ups

 

Interval

AMRAP 3 Minutes

20 Kipping HSPU

Max Power Snatch 135/95lbs in remaining time

Rest 3:00

AMRAP 3 Minutes

10 Power Snatch 135/95lbs

Max Strict HSPU in remaining time

Rest 3:00

AMRAP 3 Minutes

20 Kipping HSPU

Max Power Snatch 135/95lbs in remaining time

 

Grunt Work

Every 5 Minutes for 15 Minutes

12 Burpees to 6" Target

200m Row

9 Burpees to 6" Target

200m Row

6 Burpees to 6" Target

200m Row

 

Parking Lot/At Home WOD

 

Warmup

AMRAP 5:00

30 Single Unders

6 Spidermans 

6 Empty Bar Front Squats

 

Strength

EMOM 10

Power Clean x 1 into 3 Front Squats (light)

 

Conditioning

2 Rounds:

 

AMRAP 2

Buy-in: 50 Double Unders + 15 Air Squats

Max Sit-ups

 

Rest 1 Minute

 

AMRAP 2

Buy-in: 50 Double Unders + 15 Burpees

Max Hollow Rocks

 

Rest 1 Minute

 

AMRAP 2

Buy-in: 50 Double Unders + 15 Lunge Jumps

Max Push-ups

 

Rest 1 Minute

 

Finisher

2 Rounds of

400m Run

Rest 1:00

July 31, 2020

Mobility/Activation Recommendation

Pigeon/Banded Pigeon Pose, 1:00/side

 

General Warm Up

2:00 Bike, increase speed every :30, then:

10 Barbell Good mornings

8 Bench Dips or controlled ring dip negatives

10 Hang Clean and Press

8 Bench Dips or controlled ring dip negatives

10 Hang Clean and Jerk

9 Burpees over the bar AFAP

 

Strength

In 12 Minutes, build to a heavy set of 5 deadlifts

Interval Test

AMRAP 16 Minutes

3 Muscle Ups

3 Clean and Jerks 135/95lbs

3 Muscle Ups

3 Clean and Jerks 135/95lbs

Rest 1:00

 

Accessory Work

Every 4 Minutes for 12 Minutes

Two Sets of Max Distance Handstand Walk

Rest as needed between your two sets to maximize

volume

 

Parking Lot/At Home WOD

 

Warmup

20 Step Through/Front to Back Lunge

Pigeon Pose, 1:00/side

20 Step Through/Front to Back Lunge

Pigeon Pose, 1:00/side

20 Air Squats

Run 400m

 

On the 4:00 x 5 Rounds:

10 Burpees

10 Alternating Single Dumbell Power Snatches 50/35

10 DB Rows each side 50/35

10 Alternating Single Dumbell Power Snatches 50/35

10 Burpees

 

Accessory Work

3 Rounds of 

Seated Leg Raises x 10

Bird Dog x 10 (5 each side)

July 30, 2020

General Warm Up

4 Rounds

5 Strict Pull Ups

10 Thrusters 45/35lbs

10 Jumping Lunges

 

Mobility/Activation Recommendation

Front Rack Elbow Pointers, 20 reps

 

Strength

Front Squat

6x3 @60%

Tempo Down, Speed Up

 

Conditioning

AMRAP 12 Minutes

9 Front Squats 115/75lbs

10 Box Jump Overs* 30/24”

11 Shoulder to OH 115/75lbs

*We strongly recommend athletes do not perform

re-bounding box jump overs even if they can. Turn,

step down, jump back up.

 

Accessory Work

AMRAP 2 Minutes

Toes to Bar (40 rep cap)

Rest 4:00

For Time

"X" Toes to Bar*

*"X" refers to repeating the total volume of toes to

bar you completed in the AMRAP, but this time, for

time.

 

Parking Lot/At Home WOD

 

Warmup

3 Rounds of 

200m run

5 Spidermans

10 Air Squats

 

Coach Mobility

 

Workout

Jog with a KB to the hill

 

10 down to 1 by 1 of

KBS

Goblet Squat

 

Run down/up the hill after every set.

 

Finisher

 

3 Rounds of

:45 Plank Plus

:15 Rest

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