1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

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

March 16, 2020

Mobility/Activation 

Banded Front Rack Stretch, 1:00/side 

 

General Warm Up 

Run 800m 

Every 200m, perform 5 push ups + 10 Air Squats 

 

Clean Warm Up 

Tall Clean Warm Up, 3 reps in each position 

3 Position 1 Squat Cleans 

3 Hang Squat Cleans w/ pause at the knee 

 

Strength 

Squat Clean 5x1 @90% 

 

Conditioning 

AMRAP 2 Minutes x 4 

20 Sit Ups

AMRAP Burpee Box Jump Overs 24/20" 

Rest 2:00 

 

Accessory Work 

:20 On / 1:40 Off x 5 

Max Distance Row, Damper @ 7/6 or higher 

Score is total meters 

 

Lite Class

12 Rounds of

200m Bike, Ski, Run (alternate every round)

3 Squat Cleans

6 Push-ups

9 Box jumps

12 Sit-ups

March 13, 2020

General Warm Up

3 Rounds

:30 Free-Standing HS Hold

10 Empty Bar Back Rack Jump Squats

8 Empty Bar Behind the Neck Snatch Grip presses

 

Snatch Warm Up

Tall Snatch Warm Up, 3 reps in each position Then 

5 Hang Squat Snatches w/ Pause in the hang

 

Strength

Above Knee Hang Squat Snatch 6x2 @80% of your 1RM from Week 1

 

Conditioning

For Reps

AMRAP 3 Minutes x 4 

350/300m Row

Max Rep Devils Press 50/35s 

Rest 2:00

 

Accessory Work 

AMRAP 7 Minutes 

35' UB HS Walks

 

Lite Class

Roxanne Warmup

 

Annie 

50-40-30-20-10

Double Unders

Sit-ups

then

 

AMRAP 5 Minutes x 4 

500m Row

Max Rep Devils Press 

Rest 2:00

March 12, 2020

General Warm Up

15 Band Pull Aparts (Palms down) Then

3 Rounds

10 Front Squats

5 Bar Facing Burpees

10 Push Press

Then

15 Band Pull-Aparts (Palms Up)

 

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%

 

Conditioning

AMRAP 3:00 x 3

10 Power Snatch 95/65lbs 

20 Wallballs 20/14lbs 

Rest 2:00

Continue where you left off each AMRAP.

 

Accessory Work

Every 5 Minutes for 20 Minutes 

20/16 Calorie Row

20/16 Calorie Ski

20/16 Calorie C2 Bike

Rest the remainder of the interval pedaling 80RPMS @ 1 damper on the C2 Bike

 

Lite Class

Class Warmup

1 mile run then

50 Wall Ball

200m Run

40 Wall Ball

200m Run

30 Wall Ball

200m Run

20 Wall Ball

200m Run

10 Wall Ball

200m Run

March 11, 2020

Mobility/Activation

Tricep/Lat Smash, 1:00/side

 

General Warm Up

3 Rounds

10 Calorie Row/Ski/Bike 

10 Single Leg KB Deadlift 

10 Push-Ups

 

Strength

3" Deficit Deadlift 8x3 @65%

 

Pull Up Progression Warm Up

1-2 times through, all unbroken. Repeat the second time with Chest to Bar

1 Pull Up + 1 Kip

2 Pull Ups + 1 Kip

3 Pull Ups + 1 Kip

 

Conditioning

AMRAP 7 Minutes 

30/20 Calorie Bike

60 Air Squats

30 Chest to Bar Pull Ups

 

Accessory Work

5 Rounds

8 Double KB Hang Squat Clean Thrusters AHAP

Rest 2:00

 

Lite Class

5 Rounds of the Class Warmup then

5 Rounds of 

15 Pull-ups

20 Air Squats

25 Cals on alternating machines

March 10, 2020

General Warm Up

AMRAP 5 minutes

10 Hang Power Clean and Jerk 

20 Double Unders

:30 Wall Sit

 

Strength

"Touch and Go" Push Jerk 10-8-6-2

 

HSPU Skill

5x1 HSPU Negative, kick down after each

3x1 HSPU Negative + butt to the wall, knees out 2x 2-4 Kipping HSPU

 

Conditioning

"Bean-o"

AMRAP 14 Minutes

12 Lateral Bar Burpees

6 Power Clean 185/125lbs

12 HSPU

 

Accessory Work

4 Rounds

9 Double DB Box Step Overs 50/35s to 24/20" 

12 Double DB Front Squats 50/35s

Rest :30 between each round

 

Lite Class

Class Warmup

4 Rounds of 

50 Sit-ups

40 Double Unders

30 Lunge Steps

20 Power Cleans

10 S2OH

March 9, 2020

Mobility/Activation 

Couch Stretch 2:00/side

 

General Warm Up

Steady Through 

20 Calorie Row 

20 KB High Pulls 

20 KB Squats

 

Clean Warm Up

Tall Clean Warm Up, 3 reps in each position 

3 Position 1 Squat Cleans

3 Hang Squat Cleans

 

Strength

Squat Clean 6x2 @85%

 

Conditioning

3 Rounds

Run 400m

30 KB Swings 53/35lbs

 

Accessory Work

6 Rounds 

500m C2 Bike 

Rest 3:00

 

Lite Class

Class Warmup then 

4 Rounds of 

400m Run

30 KBS

30 Goblet Squats

March 6, 2020

Mobility/Activation 

20 Band Pull Aparts 

20 Scap Pull Ups 

 

General Warm Up 

20 BTN Empty Bar Snatch Grip Presses 

20 Empty Bar OH Squats with Glute Activation Band 

 

Snatch Warm Up 

Tall Snatch Warm Up, 3 reps in each position Then

5 Power Position Snatches 

 

Strength

Above Knee Hang Squat Snatch 

5x3 @70% of your 1RM from last week 

 

Conditioning 

For Time 

10 Alternating DB Squat Snatch 50/35lbs 

10 Toes to bar 

30' HS Walk 

Rest 1:30 

20 Alternating DB Squat Snatch 50/35lbs 

20 Toes to bar 

30' HS Walk 

Rest 1:30 

30 Alternating DB Squat Snatch 50/35lbs 

30 Toes to bar 

30' HS Walk 

 

Accessory Work 

5 x 20 (10 each Arm) Single Arm DB Row

 

Lite Class

3 Rounds of 

20 Band Pull Aparts 

20 Scap Pull Ups 

20 Glute Activation Steps + 10 Air Squats each way

 

For Time 

10 Alternating DB Squat Snatch each arm

10 Toes to bar 

60' Bear Crawl 

Rest 1:30 

20 Alternating DB Squat Snatch each arm 

20 Toes to bar 

60' Bear Crawl 

Rest 

1:30 

30 Alternating DB Squat Snatch each arm

30 Toes to bar 

60' Bear Crawl

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