1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

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 

March 26, 2020

General Warm Up 

3 Rounds 

5 Strict Pull Ups 

10 Front Squat w/ Empty Bar 

5 Tall Burpee Box Jumps, step down 

 

Mobility/Activation 

Dragon Pose, 1:00/side 

 

Clean Warm Up 

3 Position 1 Squat Cleans and 3 Hang Squat Cleans 

 

Strength 

Squat Clean & Split Jerk 

6x2 @80% 

 

Conditioning 

AMRAP 5 Minutes 

30 Box Jumps 30/24" 

30 KB Squat Cleans (15 each arm) 70/53lbs 

30 KB Goblet Lunge Steps 70/53lbs 

 

At Home WOD

 

General Warm Up 

3 Rounds 

12 Lateral Squats 

8 Push Ups w/ a twist then, 

20 Calf Raises 

 

Workout 

30-20-10 Goblet Lunge Steps 

1-Arm KB/DB Push Presses 50/35lbs or less 

1-Arm KB/DB Row 

Lateral Hops over the KB/DB 

 

Accessory Work 

Tabata Sit Ups Tabata is 8 Cycles of :20 Work, :10 Rest 

March 25, 2020

General Warm Up 

AMRAP 6 minutes 

10 Ring Rows 

15 Jump Squats 

10 Shoulder Taps 

15 Double or Single Unders 

 

Mobility/Activation 

Hanging Shoulder Opener, 1:00/side 

 

Strength 

3" Deficit Deadlift 

8x3 @70% 

 

Thruster Warm Up 

2x6 Pause Thrusters, first set with an empty bar, second set with lighter than workout weight. 

 

Conditioning 

For Time 

25 Thrusters 95/65lbs 

25 Pull Ups 

100' HS Walk 

25 Thrusters 95/65lbs 

25 Pull Ups 

 

Accessory Work 

5 Rounds 

15 R. Arm KB Push Presses AHAP 

15 L. Arm KB Push Presses AHAP 

Rest 2:00

 

At Home WOD

 

General Warm Up 

9 Burpees 

20 Lunge Steps 

7 Burpees 

20 Lunge Steps 

5 Burpees 

then 2:00 Puppy Dog Pose 

 

Workout 

3 Rounds 

15-12-9 Dumbbell Snatch 50/35lbs or less 

Lateral Burpee over the DB 

Rest 4:00 between 15-12-9’s Go hard on each interval - 4:00 is a lot of rest! 

 

Accessory Work

3 Rounds 

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

Max Duration Single Leg Lunge Holds, left leg forward Rest 1:00 

March 24, 2020

Mobility/Activation 

20 Band Pull Aparts 

20 Arm Circles per arm (10 forward, 10 backward) 

 

General Warm Up 

3 Rounds 

10 Single KB Front Squats 

10 S-Arm KB Push Press 

Ski or Row 150m 

 

Push Jerk Warm Up 

2x5 Pause Push Jerks, increasing weight 

 

Strength

"Touch and Go" Push Jerks 10-8-6-2 

 

Conditioning 

EMOM 12 Minutes - Alternating Movements 

8 Burpee Pull Ups 

8 Unbroken Front Squats AHAP 

 

Accessory Work 

3 Rounds 

600/500m Row 

1,800/1,600m C2 Bike 

Rest 3:00 

If C2 bikes are not available, Echo or Assault Bike will work.

 

At Home WOD

 

General Warm Up 

Tabata Lateral Line Hops then, 

10 inchworms then, 

1:00 Per Side, Doorway Stretch 

 

Workout 

AMRAP 4:00 x 5 

30 Mountain Climbers (each leg coming up = 1 rep) 

15 Sit Ups 

15 Push Ups 

Rest 1:00 between rounds 

 

Accessory Work 

10 Rounds :20 Superman Hold Rest :40

March 23, 2020

Monday

 

Mobility Recommendation 

20 Front Rack Elbow Pointers 

1:00 Wrist Stretch 

 

General Warm Up 

Row 300m, then: 

12-9-6 

Empty Bar Hang Squat Clean 

:30 Freestanding HS Hold after each set 

 

Strength 

Squat Clean 

5x1 @90-95% 

 

HSPU Skill

5x1 HSPU Negative, kick down after each 

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

2x 2-4 Kipping HSPU 

 

Conditioning 

AMRAP 15 Minutes 

Run 200m 

15 Sit Ups 

Run 200m 

15 HSPU 

 

Accessory Work 

"Flight Simulator" 

10-20-30-40-50-40-30-20-10 Unbroken Double Unders 

Rest as needed to stay unbroken 

15 Minute Cap

 

At Home WOD

 

General Warm Up 

Run 5:00 

2:00 Per Side, Dragon Pose 

2:00 Squat Hold 

 

Workout For Time 

100 Air Squats 

400m Run (or run 1:00 out/back or 75 Jumping Jacks) 

75 Air Squats 

400m Run 

50 Air Squats 

400m Run 

25 Air Squats 

 

Accessory Work 

Every 2 Minutes for 10 Minutes 

:20 Hollow Body Hold directly into 15 V-Ups

March 20, 2020

Mobility/Activation 

2:00/side, Pigeon/Banded Pigeon Pose 

 

General Warm Up 

3 Rounds 

5 Goblet Squats 

5Burpees 

10 Kipping Knee Raises 

10 Pass Throughs

 

Snatch Warm Up 

Tall Snatch Warm Up, 2 reps in each position 

5 Position 1 Snatches 

5 Hang Snatches 

 

Strength 

Above Knee Hang Squat Snatch 

6x1 @90% 

 

Conditioning 

10 Rounds 

7 Calorie Machine (Bike preferred, 7/5 calories) 

7 Toe to Bar 

7 Overhead Squats 145/100lbs 

 

Accessory Work

AMRAP 12 Minutes 

6 DB Deadlift 50/35lbs 

9 DB Power Cleans 50/35lbs 

12 DB Front Rack Lunge 50/35lbs 

Rest :60 

 

Lite Class

Class Warmup

Class WOD

Time Remaining complete class accessory work

March 19, 2020

General Warm Up 

Straight Through 

Row 750m 

12 Muscle Clean from Hip 

12 Tall Cleans 

10 Split Jerks 

 

Mobility/Activation 

1:00 Hanging Shoulder Opener 

 

Split Jerk Skill 

1x10 Split Jerk (no bar - feet only) 

2x5 Jerk from split position, empty bar 

1x5 Split Jerk, empty bar

 

Strength 

Squat Clean & Split Jerk 

5x3 @75-80% 

 

Conditioning 

"Fastest Kid Alive" 

AMRAP 5 Minutes x 2 - 

Climb the Ladder 

2 Push Press 115/75lbs 

2 Box Jump Overs 30/24" 

4-4, 6-6, 8-8, etc. 

Rest 3:00 

Restart at 2/2 each AMRAP 

 

Accessory Work 

4 Rounds 

3:00 Easy Run 

2:30 Moderate Run 

0:30 Hard Run 

 

Lite Class

Warmup

2 Rounds of 

500m Row

20 Air Squats

500m Ski

20 Lunge Steps w/ hip flexor stretch per leg

500m Run

20 Burpees

Then

3 Rounds of the Class WOD

March 18, 2020

General Warm Up 

:20 Ring Support Hold Then 

Steady Through 

15-10-5 

Double KB Deadlifts 53/35s 

Row/Ski Calories Then, 

:20 Ring Support Hold 

 

Strength 

3" Deficit Deadlift 8x3 @67.5% 

 

Ring Muscle Up Skill 

2x3 Kip Swings 

2x2 Big Kips w/ Pull to Hips 

1x 1-3 Muscle Up Turnovers (no dip) 

 

Conditioning 

5 Rounds 

3 Muscle Ups 

8 DB Thrusters 50/35s 

3 Muscle Ups 

60 Double Unders

 

Accessory Work 

4 Rounds 

10 Reps 

Double KB Clean 

Round 1: Light 

Round 2: Moderate 

Round 3: Heavy 

Round 4: Heavier 

 

Lite Class

Class Warmup then

30-20-10

Right Arm Thruster

Ski

Left Arm Thruster

Bike for Cals

KBS

March 17, 2020

General Warm Up 

3 Rounds 

8 Empty Bar Squats 

6 x 50' Shuttle Run 

6 Strict Pull-Ups 

 

Mobility/Activation 

Front Rack Elbow Pointers, 20 reps 

 

Strength 

"Touch and Go" Push Jerk 9-7-5-2 

 

Conditioning

For Time 

2 Strict HSPU 

40 Deadlifts 185/115lbs 

2 Strict HSPU 

20 Front Squat 185/115lbs 

2 Strict HSPU 

10 Power Clean 185/115lbs 

2 Strict HSPU 

 

Accessory Work

AMRAP 6 Minutes 

200m Run 

30' Handstand Walk 

Rest 2:00 

AMRAP 4 Minutes 

200m Run 

30' Handstand Walk 

Rest 2:00 AMRAP 

2 Minutes 

200m Run 

30' Handstand Walk 

 

Lite Class

Class Warmup then

30 Cal Bike Buy In

10 S2OH

40 Deadlifts  

10 S2OH

20 Front Squat 

10 S2OH 

10 Power Clean

10 S2OH

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