1100 Globe Ave Mountainside, NJ 07092

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Workout of the Day (WOD)

September 16, 2019

1. Warm-up 

3 Rounds of 

10 Jumping Air Squats 

5 Kip Swings + 5 Kipping Knee Raises 

Ski 100m 

 

2. Strength 

Back Squat 

Find a new 10RM

2 Drops sets at 90% of 10RM

 

3. Conditioning

21-15-9 

Row For Calories 

Toes to Bar 

Push Press 95/65

 

Lite Class

4 Rounds of the class Warmup then 

 

21-15-9-15-21

Row for calories

T2B

Ski for calories

Push Press

Air Runner for Calories

September 13, 2019

1. Warm-up 

2 Rounds of 

20 Russian KB Swing 53/35lbs 

20 Dead Bugs 

8 Strict Pull Ups w/ 1 second Pause at the top 

Run 100m 

 

2. Strength

Push Press 3RM then

2 Drops sets at 95% of 3RM

 

3. Conditioning

AMRAP 5 Minutes 

10 DB Snatch 50/35lbs 

5 Pull Ups 

Rest 2 Minutes 

AMRAP 5 Minutes 

8 DB Snatch 50/35lbs 

4 C2B Pull-ups

 

Lite Class

27-21-15-9

Row for Calories

Deadlift 

Lunge Jump

Shoulder to OH

September 12, 2019

Warm-up

25 Cal Bike

25 Cal Ski

20 Spidermans (10 each side)

20 Band Pull Aparts

15 Kip Swings

15 Light DB Pullovers

 

Gymnastics

Week 2 Bar Muscle-ups

 

Conditioning

3 Rounds of 

12-9-6 

Deadlift 225/155lbs 

DB Box Step Over 50/35s to 24/20" 

Rest 3:00 after each "12-9-6" 

 

Lite Class

5 rounds of 

Plank on hands 1:00

25 Mountain Climbers

Plank on Elbows 1:00

25 Jumping Jacks

Plank on right elbow 1:00

25 biceps curls

Plank on left elbow 1:00

25 tricep extensions

Wall Sit 1:00

25 Air Squats

September 11, 2019

1. Warm-up 

2 Rounds, Teams of 3, Rotating Every Minute 

P1: Bike 

P2: Handstand Hold/Handstand Walk Practice 

P3: Air Squats

 

2. Strength 

Power Snatch 

4 Rounds :90 on, 2:30 off Singles @80-85% 

 

3. Conditioning

9/11 Tribute WOD

Row 2001m 

Then 

3 Rounds of 

9 Thrusters 115/75lbs 

11 Toes to Bar 

9 Squat Snatch 115/75lbs 

11 Toes to Bar 

 

Lite Class

10 down to 1 Thrusters with 100m run after each set

Then

10 down to 1 Burpees with 100m run after each set

 

Then

21-15-9

Hanging Knee Raises

Sit-ups

Russian twist

Supermans

September 10, 2019

1. Warm-up 

Run 800m 

15 Hang Squat Clean Thrusters 

Accumulate 1:00 Hanging L-Sit 

 

2. MisFit Clean Complex 2.0

Power Clean, Hang Power Clean, Squat Clean, Hang Squat Clean, Split Jerk

Every :90 for 9 Minutes 2 Rep @ 60% of 1RM C&J 

 

3. Conditioning

3 Rounds 

20  Back Rack Lunge Steps 115/75lbs 

200m Run 

40 Double Unders

 

Lite Class

3 rounds of

25 calorie row

10 Power Snatches

 

Then

 

3 rounds of

20 calorie row

10 OHS 

 

Then 3 rounds of 

15 calorie row

50 sit-ups

September 9, 2019

1. Warm-up 

3 Rounds of 

12 Lunge and Twist (6 with right leg forward, 6 with left) 

12 Air Squats w/ Glute Activation Band 

:15 Bike “sprint” 

 

2. Strength 

Back Squat 3RM then

2 Drops sets at 95% of 3RM 

 

3. Conditioning

5 Rounds of 

10 Power Snatch 75/55lbs 

10 Calorie Row

 

Lite Class

800m run

10 C&J

400m run

10 C&J

200m run

10 C&J

 

Then 

 

3 rounds of

21 KBS 

12 Pull-ups 

100 Double Unders

September 6, 2019

Warm-up

Banded Glute Activation x 20 steps in each direction 

Then 2 Rounds

15 Empty Bar Back Squats with :45 HS Hold in the Bottom of the squat

 

Strength

5RM Back Squat

2x5 Drop Sets @95% of above

 

Conditioning

2 Rounds 

15/12 Calorie Row 

12 Squat Cleans 135/95 

9 Burpee Box Jump Overs 24/20" 

6 Squat Snatch 135/95 

Rest 2:00

 

Lite Class

For Time

50 Box jumps

50 Jumping pull-ups

50 KBS

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 35 pounds

50 Sit-ups

50 Wall ball 

50 Burpees

50 Double unders

September 5, 2019

Warm-up

3 Rounds of 

40 Double Unders

Ski 200m

10 Lunge Steps each leg

 

Shoulder Prep

Banded External Rotation x 20

Band Pull Aparts x 20

Bottoms up Walk (elbow at 90) Down/Back

 

New Gymnastics Cycle

Bar Muscle-ups

 

Conditioning

 

4 Rounds of 

2:00 Work/2:00 Rest 

25 ft shuttle sprint Down/Back x 4

Remaining Time:

Max Calories on Rower (rounds 1,3)

Max Calories on Bike (rounds 2,4)

 

Lite Class

Class Warm-up then

6 Rounds of 

2:00 Work/2:00 Rest 

25 ft shuttle sprint Down/Back x 4

Remaining Time:

Max Calories on Rower (rounds 1,2)

Max Calories on Bike (rounds 3,4)

Max Calories on Ski (rounds 5,6)

 

Finisher

Core Work with Coach Josh

September 4, 2019

1. Warm-up

AMRAP 7 Minutes

10 S-Arm OH DB Walking Lunge Steps

Row 200m

10 Perfect Push Ups

 

2. Strength

5RM Push Press

2x5 Drop Sets @95% of above

 

3. Conditioning

3 Rounds for Time

30ft HS Walk or 4 Wall Walks

15 OHS 95/65

5 KB Single Arm Thruster

 

Lite Class

Class Warm-up then

2 Rounds of 

25 Power Cleans 

25 Front Squats

25 Thrusters 

100 Walking Lunge Steps (50 each leg)

September 3, 2019

Warm-up

3 Rounds

12 S-Arm, S-Leg DB RDLs

12 Wallballs

5-8 Strict Pull Ups

 

Strength

Power Clean

4 Rounds

:90 on, 2:30 off

Singles @ 80-85%

Drop and Reset

 

Conditioning

3 Rounds

50 Wallballs 20/14lbs

20 Pull Ups

 

Lite Class

Class Warm-up and WOD

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