1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

May 22, 2020

General Warm Up

3 Rounds

10 Single DB Step ups (light)

6 BTN Snatch Grip Press

10 Empty Bar OH Squats

 

Mobility/Activation

Hanging Shoulder Opener, 1:00/side

 

Strength

Overhead Squat

3x10

 

Conditioning

"Apocalypse Thou"

AMRAP 12 Minutes

Max Rep DB Box Step Overs 50/35s to 24/20"

Every Minute including 0:00, perform 1 Dirty DB

Complex 50/35lbs

A Dirty DB Complex is a: Double DB Deadlift +

Double DB Clean and Jerk + a Cluster. The DBs

go to the ground for each movement in the

complex.

 

Accessory Work

For Time

40 Bar Facing Burpees

Rest 5:00

40 Bar Facing Burpees

 

At Home Workout

General Warm Up

800m Run

then

2:00 Per Side, Pigeon/Banded Pigeon Pose

then

30 Box Jumps

 

Workout

AMRAP 18 Minutes

Max Reps Single DB or unweighted Step Ups

Every Minute including 0:00,

Perform 8 Push Presses (4 each arm) + 8 Jumping Lunges

 

Accessory Work

4 Rounds

1:00 Squat Therapy Hold

30 Russian Twists

May 21, 2020

General Warm Up

2 Rounds

20 Russian KB Swings

25' HS Walk or :30 HS Hold

200m Run

 

Mobility/Activation 

Front Rack Elbow Pointers, 1:00

 

Strength

Every Other Minute for 12 Minutes

3 Power Cleans at 60%

 

Conditioning

3 Rounds

15 Power Cleans 135/95lbs

15 HSPU

Rest 2:00

 

Accessory Work

Strict Pull Ups

5x10

 

At Home Workout

 

General Warm Up

50m Butt Kicks

50m High Knees

40 Arm Circles (20 forward, 20 backward)

15 KB Swings

15 Burpees

Then, 1:00 Calf Stretch per side

 

Workout

3 Rounds

Run 400m carrying a 53/35lb KB anyhow

40 KB Swings 53/35lbs

 

Accessory Work

5x30 Single Arm Row (15/arm)

May 20, 2020

General Warm Up

2:00 Bike, speeding up every :30

 

Then 2 Rounds

20 KB Swings

15 Goblet Squats

10 Gymnastics Kips

5 Kipping Knee Raises (toes to bar on R2)

 

Strength

Back Squat

8x3 @ 60%

 

Conditioning

21-15-9

Toes to Bar

Calorie Bike

 

Accessory Work

For Time

Run 1 Mile

Rest 2:00

40 Pull Ups

Rest 2:00

30 Front Squats 185/115lbs

 

At Home Workout

 

General Warm Up

:30 Handstand Hold

Run 400m

:60 Squat Hold

Run 200m

5 HSPU Negatives

20 Air Squats

Then, Couch Stretch 2:00/side

 

Workout

AMRAP 15 Minutes

10 DB Front Rack Good-For-Yous 50/35lbs

12 HSPU

40 Double Unders

A ‘Good For You’ is a: right leg reverse lunge + left leg reverse lunge

+ squat, all while holding a single DB in the front rack.

 

Accessory Work

21-15-9 

Burpee 

V-Ups 

May 19, 2020

General Warm Up

AMRAP 5:00

10 Horizontal Ring Rows

20 Air Squats

:30 HS Hold

 

Snatch Warm Up

Tall Snatch Warm Up, 4 reps in each position

 

Strength

 

EMOM 12 Minutes

Sets 1-4: 1 Snatch @70-80%

Sets 5-8: 1 Snatch @80%

Sets 9-12: 1 Snatch @70%

 

Conditioning

3 Rounds

10 Power Snatches 115/75lbs

10 Overhead Squats 115/75lbs

 

Rest 3:00

 

3 Rounds

8 Power Snatches 115/75lbs

8 Overhead Squats 115/75lbs

 

Rest 3:00

6 Power Snatches 115/75lbs

6 Overhead Squats 115/75lbs

 

Accessory Work

5 Sets of

4 Reps of Single or Double Kettlebell Clean and Lunge Complex.

The complex is:

1 Double KB Clean + Right Leg Reverse Lunge + Leg

Leg Reverse Lunge + Right Leg Reverse Lunge +

Left Leg Reverse Lunge

Rest as needed

 

At Home Workout

 

General Warm Up

2 Rounds

Run 400m

20 Lunges

15 Squats

10 S-arm Push Press

 

Workout

2 Rounds

Run 200m

20 S-Arm Squat Clean Thrusters 50/35lbs

Run 200m

Rest 1:30

 

Then,

 

2 Rounds

10 S-Arm Squat Clean Thrusters 50/35lbs

Run 400m

10 S-Arm Squat Clean Thrusters 50/35lbs

Rest 1:30

 

Accessory Work

3 Sets for Quality

20 Glute Bridges

12 Lateral/Cossack Squats

20 Hollow Rocks

May 18, 2020

General Warm Up

5 Rounds

5 Slow RDLs 75/55lbs

5 Push Jerks 75/55lbs (focus on pushing

UNDER the bar)

5 Row or Any Machine Sprint

 

Strength

Deadlift

3x10 @ 70%

 

Conditioning

AMRAP 2:00 x 4

15 Push Jerks 115/85lbs

Max Calorie Row in Remaining Time

Rest 2:00

 

Accessory Work

For Time

3x5 Strict Deficit HSPU 2/1"

Rest as needed

3x7 Deficit HSPU 4/2"

Rest as needed

3x9 HSPU

Rest as little as needed between sets, but as

much as needed between deficits.

 

At Home Workout

General Warm Up

EMOM 10 Minutes (all 3 moments in the same minute)

:10 HS Hold

4 Burpees

7 Air Squats (Goblet squats in last 3 rounds)

Then mobilize hips and ankles

 

Workout

5 Rounds

24 Alternating DB Snatches 50/35lbs

20 Lateral Burpees Over the DB

16 Lunge Jumps (8 each leg)

 

Accessory Work

Plank for 1:00/Rest for :30

Hands

Right Elbow or Hand

Left Elbow or Hand

Both Elbows

May 15, 2020

Mobility/Activation Recommendation

2:00 Squat Therapy, against a wall with arms

up

 

General Warm Up

3 Rounds

10 OH Squats

:30 Freestanding HS Hold Practice

Run 100m

 

Strength

Pause Overhead Squat

6x3

 

Conditioning

AMRAP 4:00 x 3

10 HSPU

8 DB Front Squats 50/35s

6 DB Box Step Overs 50/35s

Rest 2:00 between AMRAPs. Restart each

AMRAP.

 

Accessory Work

6 Rounds, For Distance

AMRAP 2:00

Meters on Ski Erg

Rest 2:00

Goal is more meters each round

 

At Home Workout

 

General Warm Up

7 Rounds

3 Burpees

5 Push Ups

7 DB Snatch

 

Workout

3 Rounds

100 Double Unders

10 S-Arm Devil's Press, Right 50/35lbs

10 S-Arm Devil's Press, Left 50/35lbs

 

Accessory Work

5 Rounds

30 Top Half V-Ups

 

May 14th, 2020

General Warm Up

1:00 Hang from Pull-Up Bar

10 Strict Pull Ups

1:00 Wall Sit

20 KB Goblet Squats

1:00 HS Hold

20 KB Swings

 

Strength

Every Other Minute for 12 Minutes

2 Power Cleans at 80%

 

Conditioning

5 Rounds

4 Squat Clean and Jerk 215/140lbs

16/12 Calorie Bike

 

Accessory Work

Every 2:00 for 14 Minutes

7 Chest to Bar Pull Ups

3 Bar Muscle Ups

The goal is unbroken through the whole

complex.

 

At Home Workout

General Warm Up

Every 5 Minutes for 10 Minutes

400m Run

In the remaining time in each 5:00 window,

10 Hollow Rocks

10 Box Jumps

 

Workout

AMRAP 30 Minutes

800m Run

40 Sit Ups

20 Goblet Lunges 50/35lbs

 

Accessory Work

7 Sets for Quality

20 1-Arm DB/KB Rows (10/per arm)

10 DB/Plate Skull Crushers

May 13th, 2020

General Warm Up

3 Rounds

10 Wall Balls

10 Alternating DB Snatch

:20 Ring Support Hold + Negative

 

Strength

Back Squat

8x3 @70%

 

Conditioning

For Time

Run 400m

7/5 Muscle Ups

12 Deadlift 275/185lbs

Run 200m

7/5 Muscle Ups

12 Deadlift 275/185lbs

Run 400m

 

Accessory Work

For Time

35/25 Calorie Row

Rest 3:00

25/18 Calorie Row

Rest 3:00

15/10 Calorie Row

Rest 5:00, and repeat.

 

General Warm Up

20 Lunge Steps

1:00 Squat Hold

:30 Wrist Stretch

16 Lunge Steps

:45 Squat Hold

:30 Wrist Stretch

12 Lunge Steps

:30 Squat Hold

:30 Wrist Stretch

then

5 HSPU or Push Up Negatives

 

Workout

For Time

250 Jump Squats*

*Every 1:00 until you finish, perform 8 Handstand Push Ups or Regular Push-ups, starting at minute 1:00.

 

Accessory Work

"Shoulder Death Circuit"

:45 Palms Forward

:45 Palms Backwards

:45 Internal/External Rotation Alternating

:45 Swimmers

1:00 Arms Extended at your sides Hold

Goal is to go continuously without stopping.

May 12th, 2020

General Warm Up 

20 PVC Pass Throughs Then, Alternating 

EMOM 8:00 

1. 12 Pause OHS 

2. 12 Ring Rows 

3. 8 Position 1 Squat Snatch 

4. 12 Lateral Bar Burpees 

 

Strength 

Snatch 7x2 @85% 

 

Conditioning 

AMRAP 15 Minutes 

5 Chest to Bar Pull Ups 

10 DB Thrusters 50/35lbs 

5 Chest to Bar Pull Ups 

Rest :45 

 

Accessory Work 

S-Arm Kettlebell Push Presses 

50-40-30-20 (total, split between each arm) 

Rest 2:00 

 

At How Workout

 

General Warm Up

2:00 of Single Unders

20 A-frame Toe Touches

20 Vertical Leaps (jump for height)

 

Workout

AMRAP 5:00 x 5

100m Run

7 Burpees

If you complete 5 rounds in under 5:00, perform Max Rep KB Swings

53/35lbs in remaining time.

Rest 2:00 between AMRAPs

 

Accessory Work

Bicycle Crunches

50-40-30-20-10

Rest as needed between sets

May 11, 2020

General Warm Up Straight through 

15 RDLs 95/65lbs 

5 HSPU 

10 RDLs 

10 Push Ups 

5 RDLs 

15 Burpees 

 

Strength 

Deadlift 2x14 

 

Conditioning 

4 Rounds 

12 Burpees to a 6" Target 

100 Double Unders* 

Rest :90 between sets 

*Goal is UB double unders, scale the amount of double unders to keep the amount of sets low 

 

Accessory Work 

HS Walk Flight Simulator

Unbroken HS Walks, in feet: 20-25-30-35-40-45-50-45-40-35-30-25-20 Rest as need to stay unbroken

 

At Home Workout

 

General Warm Up 

2:00 Per Side Calf/Achilles Smash 

50 Step Ups 

20 Burpees 

1:00 Overhead Plate Hold 

 

Workout 

For Time 

40-30-20-10 

Box Jumps 

Single DB Step Ups 50/35lbs 

S-Arm DB Push Press 

*Begin each round with a 400m Run 

 

Accessory Work

20 Rounds 

Single Leg Lunge Holds, back knee 1” off the floor* 

:30 On :30 Off 

*Alternate front leg every round

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