1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

June 4, 2019

Belmar Beatdown Prep Day

Warmup
15 Burpees
15 Band Pull Aparts

15 Air Squats

Then

15 Front Squats (empty bar)

15 Burpees

15 Kip Swings

 

Mobility

Banded Shoulder Distraction

Banded Hip Flexor Stretch

 

Barbell Warm-up

Weightlifting 

Every 2:00 for 5 rounds complete 

3 Squat Cleans (not T&G). Add no more than 10# per side with the goal being to end up around 90% of your 1RM Squat Clean. 

Conditioning 

3 Rounds of 
12 Thrusters 95/65
12 OTB Burpees 
12 T2B
 

The Lite Class will be an ALL Week Chipper this week. Map out your plan of attack to ensure you get all of the work in!

400m of lunging
Run 3 miles
Bike 3 miles
3000m of rowing
3000m of skiing
300 sit-ups 
300 box jumps or Step ups each leg
150 wall ball
150 KBS
100 back squats
100 Thrusters 
100 T2B
100 push presses
100 Pull-ups
100 push-ups
100 deadlifts

June 3, 2019

Warmup (25:00 to complete.  If you finish early, mobilize)

1 Mile Run

500m Ski

800m Run

400m Ski

200m Run

300m Ski

 

Tabata Double Unders/Hollow Rocks

Alternate back and forth for 8 rounds each

Conditioning

16:00 AMRAP

200m Run

20 Mountain Climbers each leg

15 Lunge Steps each leg

10 Push-ups

 

The Lite Class will be an ALL Week Chipper this week. Map out your plan of attack to ensure you get all of the work in!

400m of lunging
Run 3 miles
Bike 3 miles
3000m of rowing
3000m of skiing
300 sit-ups 
300 box jumps or Step ups each leg
150 wall ball
150 KBS
100 back squats
100 Thrusters 
100 T2B
100 push presses
100 Pull-ups
100 push-ups
100 deadlifts

May 31, 2019

Warmup

3 Rounds of 

200m Run

10 Band Pull Aparts 

10 Step ups each Leg

10 Kip Swings

 

Mobilize Shoulders

Lacrosse Ball Biceps

Rope Climb Technique Work

 

Conditioning

50 Burpee Box Jumps 24”/20”

40 T2B

30 Lunge Jumps each leg

20 Perfect Push-ups (Full ROM

10 Rope Climbs

 

Lite Class

Class Warmup and WOD

May 30, 2019

Warm-up

30 Burpees

200m Ski

10 Air Squats

5 Spidermans each side

 

Back Squat Prep

Glute Activation x 15 steps each way

Spidermans x 5 each side with :10 Hold per rep

Pigeon Stretch x 1:00 per side

Couch Stretch x 1:00 per side 

 

Week 4 of 12 Back Squat Program

1x8 @25%

1x8 @40%

1x6 @50%

1x4 @65%

1x6 @70%

 

Conditioning 

7:00AMRAP

10 KBS 53/35

50 Double Unders

 

Lite Class

Class Warm-up then 

 

2 Rounds of

7:00AMRAP

10 KBS 53/35

50 Double Unders

 

7:00AMRAP

200m Run

20 Burpees

 

7:00AMRAP

10 Bulgarian Split Squats each leg

15 Hollow Rocks

May 29, 2019

Warm-up

2 Rounds of

200m Run

Lunge Down/Back

:30 Supinated Hang from Rig

Downward Dog to Runner’s Lunge x 10 each side

Once complete, you will go through a coach led barbell warm-up.

 

Conditioning

Partner WOD

1 Mile Run Buy In (both partners run)

Then complete

30 Power Snatches 95/65

30 Hang Squat Snatches 95/65

30 OHS 95/65

800m Run

30 Power Cleans 135/95

30 Front Squats 135/95

30 Thruster 135/95

400m Run

 

Remaining Time

Mobility

 

Lite Class

Partner WOD

1 Mile Run Buy In (both partners run)

Then complete

60 Wall Ball Each

60 Partner Russian Twists 

800m Run

60 Leg Raises Each on the Rig

60 Partner High Fives

1 Mile Run

May 28, 2019

Today will be an Open Gym Style Class with the intent being to recover from Murph. Please do not come in with the purpose of maxing out a lift. Use this time to move, mobilize, do technique work with light weight and finish with the AMRAP. 

 

Warm-up

Row/Ski combined 2000m breaking it up how you see fit. 

 

Foam Roll

Lats

Hip Flexors

Quads

 

Lacrosse Ball

Biceps

Traps

Scapula

 

Banded Shoulder Distraction

Ankle Mobility 

 

15:00 AMRAP 

15 Box Jumps 24/20”

15 Sit-ups 

15 Cal Ski, Row, Bike*

*Alternate between the above every round

 

Lite Class

Warm-up

Row/Ski combined 2000m breaking it up how you see fit. 

 

10:00 Mobility with Coach Thy

 

25:00 AMRAP 

15 Box Jumps 

15 Ring Rows

15 Sit-ups 

15 Cal Ski, Row, Bike*

*Alternate between the above every round

May 25, 2019

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

May 24, 2019

Many of you are doing “Murph” tomorrow or Monday so the volume is low today.

  1. Warm-up

           Slow 1 mile run

 

  1. HSPU Drills and then 10:00 EMOM of HSPU (pick a number you can do for all 10 rounds) 
  1. Weighted Step ups (moderate weight)

           3x10 each leg

  1. Mobilize for “Murph” or if you are not doing “Murph” complete the same finisher from Monday with the goal being beat your score.

2 Sets with 3:00 rest between efforts of

:30 Bike for Max Calories

 

Lite Class

100 overhead walking lunges each leg

15 squat cleans
30 toes-to-bars
30 box jumps
15 pull-ups
30 push presses
30 double-unders
15 thrusters
30 pull-ups
30 burpees
100 overhead walking lunges each leg

May 23, 2019

Warmup 

3 Rounds of 

200m Ski

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 Squat Snatches 

 

Conditioning 

For Time:

200m Run

10 Hang Squats Snatches 75/55

200m Run

10 Hang Squats Snatches 95/65

200m Run

10 Hang Squats Snatches 115/75

 

Lite Class

Class Warm-up

5 Rounds of Treadmill Sprints

1:00 on/:30 Rest (incline 3.0, speed AFAP)

 

60 Double Unders, 30 KBS, 30 Renegade Rows

60 Double Unders, 30/21 Calorie Row, 30 Calorie Ski

60 Double Unders, 30 Toes to Bar, 30 Pull-ups 

60 Double Unders, 30/21 Calorie Row, 30 Calorie Ski

60 Double Unders, 30 KBS, 30 Renegade Rows

May 22, 2019

Warmup

2 Rounds of 

200m Row

20 Burpees 

20 Air Squats

 

Shoulder and Core Stability

3 Rounds of 

Band Pull Aparts x 20

Supinated Band Pull Aparts with elbows at your side 

Bottoms up Hold (arm at 90 degrees) Down/Back each arm

Suitcase Carry Down/Back each arm

 

 

Tabata Row for Max Meters

*This will be similar to last week but we will set the rower for :20 on/:10 off.  The goal is max meters in the 8 Rounds. That will be the number recorded in Wodify. 

 

Teams of 3

:20 on/:10 off for 6 rounds each alternating turns

Max meters on the ski erg

 

Lite Class

Class Warmup then 

 

Tabata Row

 

For Time in Teams of 3

Complete 150 Cal on Bike and Ski

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