1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

February 6, 2020

Mobility/Activation 

20 Duck Walk Steps

 

General Warm Up

30 Air Squats w/ Glute Activation Band 

20 Burpees

 

Strength

Back Squat 4x4 at 87.5%

 

HSPU Skill

5x1 HSPU Negative, kick down after each

3x1 HSPU Negative + butt to the wall, knees out 2x 

2-4 Kipping HSPU

 

Conditioning

2 Rounds

100 Double Unders

30 Goblet Lunge Steps 53/35lbs 

20 HSPU

 

Accessory Work

3x10 DB Bench Press

 

Lite Class

Class Warmup

 

3 Rounds

100 Double Unders

80 Lunge Steps total

60 Cals (any combo of machines)

40 Sit-ups 

20 Push-ups

February 5, 2020

Mobility/Activation 

2:00 Hanging Shoulder Opener (1:00/side)

 

General Warm Up

2 Rounds

10 KB Taters

12 S-Arm KB Push Press 

:20 AAB Hard

 

Strength

For Time

10 Squat Snatch @75%

Rest :60

8 Squat Snatch @77.5%

Rest :60

6 Squat Snatch @80%

 

Conditioning

For Time

1/.8K Bike

30 Push Ups

60 Kettlebell Swings 53/35lbs 

30 Push Ups

500m Row

 

Accessory Work

KOA Classic FLOATER WOD

1:00 ME Cal Assault Run

 

Lite Class

Class mobility and Warmup

 

1/.8K Bike

10 Squat Clean and Jerks

30 Push Ups

10 Squat Clean and Jerks

60 Kettlebell Swings 

10 Squat Clean and Jerks

30 Push Ups

10 Squat Clean and Jerks

500m Row

February 4, 2020

General Warm Up

2 Rounds

10 Front Rack Elbow Pointers

10 Empty Bar Pause Front Squats :45 HS Hold

 

Mobility/Activation 

Foam Roll T-Spine Smash 2:00

 

Clean Skill

2x5 Hovering Clean Drill, increase weight

 

Strength

EMOM for 8 Minutes

3 Power Cleans @75-85%

Drop and Reset

 

Conditioning

2020 KOA SPRING CLASSIC WOD 3

for time 

10:00 time cap

RX

100 wall balls 20/14

75 DB Snatches 50/35

50 OHS 135/95

25 burpee box jump overs 24/20

 

Scaled

100 wall balls 14/10

75 DB Snatches 35/20

50 Front Squats 95/65 

25 burpee box step overs 24/20

 

Extra

3x15 Banded Strict Pull-ups

 

Lite Class

Class Warmup

3x15 Banded Strict Pull-ups

3x15 Banded Strict Push-ups

 

2 Rounds of Class WOD

February 3, 2020

General Warm Up 

4-way Banded Glute Activation, 20 steps per direction followed by 5 air squats w/ band around knees 

Then 

10 Burpees AFAP 

20 Jump Squats 

10 Burpees AFAP 

 

Strength 

Back Squat 5x5 at 77.5% 

During rest periods, athletes accumulate 1 minute in a handstand hold to warm up the shoulders. 

 

Conditioning 

2020 KOA SPRING CLASSIC WOD 1

for time 

8:00 Time Cap*

RX

6 rounds for time

12 Cal Bike

9 T2B

6 Hang C+J 155/105

 

Scaled

6 rounds

12 Cal Bike

9 Med Ball Sit-ups 20/14

6 Hang C+J 95/65

 

*This will be a You go/I go format.  For example, Partner 1 completes 12 cals on the bike, Partner 2 completes 9 T2B, Partner 1 completes 6 Hang Clean + Jerk.  Partner 2 starts round 2 on the Bike.

 

Accessory Work 

3x10 Pause Wall Squats

 

Lite Class

Class Warm-up then 

6 Rounds of 

15 Cal Row

12 Front Squats

9 Cal Bike

6 S2OH

January 31, 2020

General Warm Up 

3 Rounds 

12 Duck Walk Steps 

6 Strict Pull Ups 

12 S-arm DB Thruster 

:20 Bike hard 

 

Strength 

Every :90 For 4 Sets 

8 Push Press 

Start around 75% and work up if they are fast and efficient 

 

Conditioning 

5 Rounds 

5 Squat Snatch 115/75lbs 

120m of Shuttle Runs (10m down, 10m back, 6 times) 

5 Squat Snatch 115/75lbs 

Rest 1:30

 

Lite Class

Class Warmup then

10 Rounds of 

5 Burpees

10 Situps 

15 Lunge Jumps each leg

120m of Shuttle Runs (10m down, 10m back, 6 times)

 

Core Finisher

January 30, 2020

Mobility/Activation 

4-way Banded Glute Activation, 20 steps per direction, 5 squats after each direction 

 

Squat Warm Up 

2 Rounds 

16 Plank Plus 

12 Lateral Duck Walk Steps 

 

Strength 

Back Squat 4x4 @85% 

 

Pull Up Progression Warm Up 1-2 times through, all unbroken 

1 Pull Up + 1 Kip 

2 Pull Ups + 1 Kip 

3 Pull Ups + 1 Kip 

 

Conditioning 

For Time 

8 Ring Muscle Ups (16 Pull-ups) 

18 HSPU 

8 Ring Muscle Ups (16 Pull-ups)  

18 HSPU

 

Accessory Work

3x10 Seated DB Strict Press

 

Lite Class

Class mobility and warmup then

EMOM for 5 Rounds

Minute 1: 10 Back Squats

Minute 2: 20 KBS

Minute 3: 30 Russian Twists each way

Minute 4: 15 Bicep Curls in Wall Sit

Minute 5: 10 Cals on Runner

Minute 6: 15 Cals on Rower

January 29, 2020

General Warm Up 

30 Empty Bar Hang Clusters

 

Mobility/Activation 

Tricep/Lat Smash, :60/side 

20 Front Rack Elbow Pointers 

 

Strength 

For time: 

10 Squat Clean & Jerk @72.5% 

Rest :60 

8 Squat Clean & Jerk @75% 

Rest :60 

6 Squat Clean & Jerk @77.5% 

 

Toes to Bar Skill 

2x5 Kip Swings 

2x5 Kipping Knee Raises 

1x5 Toes to Bar, increasing height 

 

Conditioning 

18-16-14 

DB Box Step Overs 50/35s 24/20" 

Wallballs 20/14lbs 

Toes to Bar 

 

Accessory Work 

3 Rounds 

Row for Meters 

:35 Work 2:25 Rest

 

Lite Class

Class Warmup then

18-16-14 

DB Box Step Overs 50/35s 24/20" 

Wallballs 20/14lbs 

Toes to Bar 

Squat Clean & Jerk

Row for Calories

January 28, 2020

General Warm Up 

2 Rounds 

12 Burpees 

10 Double DB Clusters 

 

Snatch Warm Up 

Hovering Snatch Drill, 5-10 reps 

 

Strength 

Every 3:00 for 12:00 

7 Touch and Go Power Snatch 

 

Conditioning 

For Time 

20 Dirty DB Complexes 35/20s 

Rest 2:00 

15 Dirty DB Complexes 40/25s 

Rest 2:00 

10 Dirty DB Complexes 50/35s 

 

A Dirty DB Complex is performed with two DBs and is a Double DB Deadlift + Clean and Jerk + Cluster. 

 

Accessory Work

4 Rounds HS Walk Box Drill 

Rest as needed 

Set up a 10x10'' box and HS walk around it. Alternate directions each round.

 

Lite Class

Warmup

4 Rounds 

12 Burpees 

10 Double DB Clusters

8 Cals on Skierg

 

Class WOD

January 27, 2020

General Warm Up 

20 A-frame Toe Touches 

20 Spidermans 

4-way Banded Glute Activation, 20 steps per direction + 5 squats after each 

:20 Bike Sprint 

 

Strength 

Back Squat 5x5 @75% 

 

Touch and Go Power Clean Prep 

2 rounds of the Hovering Clean Drill 5-10 reps each, heavier on round 2 

 

Conditioning 

AMRAP 7 Minutes 

5 Power Cleans 135/95lbs

25 Double Unders 

 

Accessory Work

3x10 Barbell RDLs 

 

Lite Class

2 Rounds of the Class Warm-up then

10:00 Alternating EMOM

Miunte 1: 12 Burpees

Minute 2: 25 Sit-ups

 

10 Rounds of 

5 Power Cleans

5 Pull-ups

25 Double Unders

January 24, 2020

General Warm Up 

3 Rounds, :50 on, :10 transition

Freestanding HS Hold Practice

Max rep KB Taters 

Then, 1 max effort set of Strict pull ups after the 3 rounds (6 rep minimum, otherwise use a band) 

 

Mobility/Activation 2:00 Foam Roll T-Spine Smash 

 

Strength 

Every :90 For 6 Sets 

4 Push Press 

Start around 80% and work up if they are fast and efficient. 

 

Conditioning 

3 Rounds 

30 KB Swing 53/35lbs 

30 Wallballs 20/14lbs 

Rest 1:30 

 

Accessory Work 

For Time 

15 Sets of 2-4 Unbroken Strict HSPU 

10 minute cap

 

Lite Class

Class Warmup and Foam Roll then

Class WOD + Ski Sprint Finisher

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