Workout of the Day (WOD)
May 16, 2019
Warm-up
3 Rounds of
10 Pass Throughs
10 Kip Swings
:30 HS Hold
Core Work
3 Rounds of
:30 Hollow Rock
:30 Hold Opposite Arm/leg
:30 Hold Opposite Arm/leg
Snatch Skill Accessory Work
a. Snatch Grip Press or Push Press
b. Snatch Grip Press in OHS
c. Snatch Balance
d. Snatch Drop
15:00 Snatch Practice
Build up to a Clean Set of 3 T&G Power Snatches
(Clean means moving well, no pressout and no starfish)
Asbury Summer Games WOD 3 (3 person team)
12:00 AMRAP
60 Wall Ball 20/14
45 T2B
60 Wall Ball
45 Pull-ups
60 Wall Ball
Max Effort C2B Pull-ups
***One teammate must hang at all times***
Lite Class
Class Warm-up then
50 Wall Ball
25 Cal Ski
25 T2B
50 Wall Ball
25 Cal Bike
25 Pull-ups
50 Wall Ball
May 15, 2019
Warmup
800m Run then
15 Step ups each leg
15 Burpees
15 Sit-ups
250 Row
Tabata Row with Burpee Penalty
Goal
Men: 1000m
Women: 850m
1 Burpee for every 5m short of goal
Conditioning
50-40-30-20-10
Box Jumps 24/20”
Burpees
Sit-ups
Lite Class
Same as regular class
May 14, 2019
Warmup
15 Cal Bike
15 Cal Ski
Then
2 Rounds of
Spidermans x 10
Burpees x10
Glute Activation x 15 steps each way
Week 2 of 12 Back Squat Program
2x10 @25%
1x8 @40%
1x8 @50%
4x4 @60%
3, 3 Round Efforts with a 5:00 Cap. If you finish before the cap, rest remaining time.
3 Rounds of
Bike 15/12 Calories
40 Double Unders
3 Rounds of
Ski 15/12 Calories
40 Double Unders
3 Rounds of
Row 15/12 Calories
40 Double Unders
Lite Class
HIIT WOD
:40 on/:20 Transition
4x Through
Thrusters
DB Snatches
Bicycles
Burpees
Rest 2:00
:40 on/:20 Transition
4x Through
Push Press
Hollow Hold
High Knees
Renegade Rows
May 13, 2019
Warm-up
1. Gymnastics Warm-up
2. Clean & Jerk Prep
Jump Shrug from Position 1 x 5
Jump Shrug High Pull from Position 1 x 5 (keep the bar close)
Muscle Clean from Position 1 x 5
Strict Press x 5
Push Press x 5
Push Jerk x 5
3. WOD Prep
Warm-up to 70% of your 1RM C&J
4. Conditioning
3:00 ME Power Cleans @50% of 1RM C&J
Rest 2:00
3:00 ME S2OH @50% of 1RM C&J
Rest 2:00
3:00 ME Power Clean & Jerk @50% of 1RM C&J
5. Finisher
4 Rounds of Tabata Hollow Rocks
4 Rounds of Alternating Side Planks
Lite Class
Gymnastics Warmup
4 Rounds of Tabata Hollow Rocks
4 Rounds of Alternating Side Planks
Class Clean and Jerk Prep
Squat Clean Grace
30 Squat Clean and Jerks
Core/Low Back Finisher
May 10, 2019
Warmup
400m Run then
2 Rounds of
Spidermans x 5 each leg
Burpees x 10
Glute Activation x 15 steps each way
Week 1 of 12 Back Squat Program
1x8 @ 25%
1x8 @ 40%
4x6 @ 50%
1x4 @ 60%
(In between sets, do banded Shoulder Distraction and Band Pull Aparts. Coach will help you along with these.
Conditioning
For Time:
100 Double-Unders
21 Squat Cleans 135/95
21 T2B
100 Double-Unders
15 Squat Cleans 135/95
15 T2B
100 Double-Unders
9 Squat Cleans 135/95
9 T2B
Lite Class
Class Warmup and WOD
May 9, 2019
Warmup
2 Rounds of
10 Calorie Row
10 Step ups each leg
10 KBS
10 Cal Ski
10 Cal Bike
For Time:
50/40 Calorie Row
40 Box Jumps 24/20
30 KBS 53/35
20/15 Cal Ski
10 Cal Bike
20/15 Cal Ski
30 KBS 53/35
40 Box Jumps 24/20
50/40 Calorie Row
Lite Class
Same as regular class
May 8, 2019
Warmup
2 Rounds of
200m Ski
10 PVC Pass Throughs
10 PVC OHS
Oly
Snatch Warm-up then
You will have 25:00 to work up to a heavy snatch in the following manner: Complete 20 Double Unders and then 2 full snatches at X weight (start light). Go up no more than 5# per side and complete 20 Double Unders and 2 Snatches. After 10:00, go to 20 Double Unders and 1 Snatch.
Conditioning
For Time
15-12-9-6-3
Deadlifts
C2B Pull-ups
*Deadlift weight will increase each round to the following:
135/95, 185/125, 225/155, 275/185, 315/205
Lite Class
30-20-10
Front Squats
Hops over the bar
Then
30-20-10
Power Cleans
Window Washers holding onto the rig
Remaining Time Alternate between
Bike 10 Calories
1:00 Plank
May 7, 2019
Warmup
2 Rounds of
500m Row
Lunge Down/Back
Leg Swings x 10 each way
Scorpions x 10 (5 each way)
Mobilize Hips and Shoulders
Tabatas
8 Rounds of :20 on/:10 Rest
OTB Burpees (practice for Belmar Beatdown)
2:00 Rest
Sit-ups
2:00 Rest
Asbury Park Summer Games WOD #2
Choose one part of the following:
- 750 Row + 150 Double Unders
- 1000m Row + 100 Double Unders
- 1250m Row + 50 Double Unders
Lite Class
Class Warmup then
Tabatas
8 Rounds of :20 on/:10 Rest
OTB Burpees (practice for Belmar Beatdown)
2:00 Rest
Sit-ups
2:00 Rest
KBS
2:00 Rest
Ski
2:00 Rest
Bike
2:00 Rest
Finish with Planks
May 6, 2019
Warm-up
400m Run
10 Russian KBS
10 Good Mornings
Oly
Every 2:00 for 5 rounds complete
3 T&G P. Cleans + 3 Front Squats + 3 S2OH @70% of 1RM Jerk.
Conditioning
12:00 to Run 1 mile. Remaining time Max Effort Wall Ball 20/14
Score is mile time and number of wall ball.
Lite Class
Partner Station Work
Ski
Goblet Squat
HSPU or HS Hold
T2B
Burpee
Pull-up
Lateral Hop over Parallette
Lunge in Place
The clock will be set for :50 on/:10 off. Each group of 2 will start in a different spot. Partner 1 will work for :50. The :10 allows partner 2 to get set up and ready to go. You will go through top to bottom twice so push AHAP during the :50 of work knowing you’ll have :70 to rest.
May 3, 2019
Warm-up
2 Rounds of
15 Wall Ball
10 Spidermans with w/twist
Back Squat Prep
2 Rounds of
Glute Activation (1:00 per side)
10 Kossack Squats each side with Barbell
10 Empty Bar Back Squats
Strength
Back Squat (Last week of this linear progression)
4x3@85% of 1RM
Get Your Crew Together for Belmar Beatdown WOD 3 “MAYDAY”
10:00 AMRAP Relay Style
Teammate 1: 30 Thrusters + 15 OTB Burpees
Teammate 2: 25 Thrusters + 20 OTB Burpees
Teammate 3: 20 Thrusters + 25 OTB Burpees
Teammate 4: 15 Thrusters + 30 OTB Burpees
Max Rope Climbs in Remaining Time
RX: 95/65 + 15’ RC
Masters: 75/55 + 15’ RC
Scaled: 75/55 + 10’ RC
Lite Class
30-25-20-15-10-5
Band Pull-Apart while in Wall Sit Position
Sit-ups
DB Squat Cleans
*After each set side shuffle down/back 3x