1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

June 19, 2020

Mobility/Activation

Tricep/Lat Smash, 1:00/side

 

General Warm Up

Row or Run 300m

15 Front Squats

Row or Run 200m

15 Overhead Squats

Row or Run 100m

 

Strength

EMOM 12 Minutes

1-3: 4 Power Position Cleans

4-6: 3 Above the Knee Cleans

7-9: 2 Below Knee Cleans

9–12: 1 Clean

 

Conditioning

AMRAP 10 Minutes

4 Squat Snatch 95/70lbs

8 Pull Ups

 

Accessory Work

AMRAP 5 Minutes x 3

Run 100m

1 Rope Climb

Run 200m

2 Rope Climbs

300/3, 400/4, and so on

Rest 3:00 Between AMRAPs

Start over each AMRAP.

 

At Home Workout

General Warmup

1 Mile Run then

2:00 per side of 

Pigeon Stretch

Couch Stretch

Calf Stretch

 

Workout

5 Rounds 

8 R-Arm DB Hang Clean and Jerk 50/35lbs 

8 Single Arm Front Squats

8 L-Arm DB Hang Clean and Jerk 50/35lbs 

8 Single Arm Front Squats 

Rest :30 

 

Accessory Work

Tabata Sit Ups/Flutter Kicks 

8 Cycles of  :20 Work :10 Rest alternating between each movement

June 18, 2020

General Warm Up

From 0-1:30, Bike, increasing speed every :30

Then from 2:00-6:00:

EMOM 4 Minutes, both in the same minute

12 Russian KB Swings 53/35lbs

10 S-Arm KB Push Press (5/5)

 

Mobility/Activation 

Front Rack Elbow Pointers, 1:00

 

Strength

Push Press

4 @75%

3 @80%

2 @85%

3 @80%

4 @75%

 

Conditioning

30/25 Calorie Bike

10 Power Cleans 185/115lbs

Rest 3:00

20/15 Calorie Bike

10 Power Cleans 165/110lbs

Rest 3:00

10/7 Calorie Bike

10 Power Cleans 135/95lbs

 

Accessory Work

Teams of 3, alternating full rounds:

AMRAP 20 Minutes

10/7 Calorie Ski

10 Toes to bar

 

At Home Workout

800m Run then

2 Rounds of

10 Lunge Steps (5 each side)

10 Scorpions (5 each side)

10 Spidermans (5 each side)

 

Workout 

For Time 

200m Walking Lunge 

100 Burpees 

200m Walking Lunge 

 

Accessory Work

3 Rounds of 

10 Bent Over Rows (DB, KB or BB)

30 Toe Touches

June 17, 2020

General Warm Up

3 Rounds

12/10 Calorie Ski/Row

12 Duck Walk Steps

12 Jump Squats

Run 100m

 

Strength

Back Squat

5 @ 70%

4 @ 75%

3 @ 80%

5 @ 72.5%

4 @ 77.5%

3 @ 82.5%

5 @ 75%

4 @ 80%

3 @ 85%

 

Conditioning

AMRAP 10 Minutes

Run 200m

4 Bar Muscle Ups

 

Accessory Work

High Box Jumps From a seated start

8x3

 

At Home Workout

General Warm Up 

800m Run, then 

2 Rounds 

10 Lunge and Reach 

10 Push Ups 

5 Inchworms 

 

Workout

AMRAP 8 Minutes 

60 Push Ups 

40 Odd Object Front Squat 

Max Jump Overs or Max Distance Broad Jumps in Remaining Time 

 

Accessory Work

1 Mile Run AFAP

June 16, 2020

General Warm Up

AMRAP 5 Minutes

10 Horizontal Ring Rows

20 Air Squats

:30 HS Hold

Snatch Warm Up

Tall Snatch Warm Up, 4 reps in each position

 

Strength

Squat Snatch

4 @ 50%

3 @ 60%

2 @ 70%

4 @ 72.5%

3 @ 77.5%

2 @ 82.5%

4 @ 75%

3 @ 80%

2 @ 85%

Drop and Reset

 

Conditioning

5 Rounds

10 Push Ups

10 HSPU

20 Wallballs 20/14lbs

 

Accessory Work

Max Set of Unbroken Muscle Ups

Rest 2:00

Until you reach 30/25 Reps

Retest from two weeks ago, goal is bigger sets than

last time

 

At Home Workout 

General Warm Up 

2:00 Per Side, Doorway Stretch 

2:00 Per Side, Calf/Achilles Smash then, 

AMRAP 5 Minutes 

5 Squat Jumps 

10 Lunge Steps 

:30 Hollow Body Hold 

 

Workout

20 Rounds 

12 Air Squats 

10 S2OH (5 each arm if using a DB)

 

Accessory Work

5 Rounds of 

10 V Ups

10 Bird Dog (5 per side)

June 15, 2020

General Warm Up

Row 750m

Then

10 Empty Bar Press

8 Burpee Box Jumps

2:00 Max Distance HS Walks, 5-25’

8 Burpee Box Jumps

10 Empty Bar Press

 

Strength

Strict Press

5x3 @80-90%

First and last sets must be at 80%

 

Conditioning

For Time

Row 60/45 Calories

80' HS Walk (40 out, 40 back)

20 Burpee Box Jumps 36/20”

 

Accessory Work

Every 5 Minutes for 25 Minutes

400m Run

After your run, Flush your legs with:

1K C2 Bike, Damper @2/1 or 200m Walk

Goal: Negative Splits, starting faster than your

mile PR pace.

 

At Home Workout 

 

Warmup

2:00 Wrist Stretch then 

6 Rounds

:40 Plate Hops 

Rest :20 

then 

2 Rounds 

20 Leg Swings 

100m Run 

 

Every 3 Minutes for 18 Minutes 

16 Object Facing Burpees 

16 DB Snatches 50/35 

 

Accessory Work

Accumulate 3:00 per side in a Side Plank 

Rest as needed

June 12, 2020

Mobility/Activation Recommendation

Internal Shoulder Rotation Stretch, 1:00/side

 

General Warm Up

4-Way Wrist Stretch

Then

AMRAP 5 Minutes

10 KB Taters

6 KB Facing Burpees

:20 Dead Hang on Pull-up bar

 

Strength

Build to a Moderate Weight of:

Squat Clean + FS + Hang Squat Clean + 2 FS +

Hang Squat Clean + 3 FS

 

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

3 Rounds

15 Chest to Bar Pull Ups

12 Box Jump Overs 36/30"

9 Devil's Press 50/35s

 

Accessory Work

3 Rounds

20 Burpees to 6" Target

40 Jumping Lunges

20 GHD Sit Ups

Rest 3:30

 

At Home WOD

 

General Warm Up 

3 Rounds 

30 Jumping Jacks 

10 Plank Transitions 

 

AMRAP 15 Minutes, with a vest if available 

100m Odd Object Carry 

400m Run 

Odd objects can be anything from a loading up a wheelbarrow to a bag of mulch or dirt from the garden. Get creative!

 

Accessory Work 

3 Rounds 

25 Hollow Rocks 

Rest 2:00 

June 11, 2020

General Warm Up

Run 400m, increasing speed after 200m

Then

Alternating EMOM 6:00

3-5 Strict Pull-Ups + 10 Goblet Squats

:40 HS Shoulder Taps or FS HS Hold Practice

 

Strength

Push Press

3 @80%

2 @85%

1 @90%

2 @85%

3 @80%

 

Pistol Warm Up

Banded Ankle Distraction, 1:00/side (0:42)

Jog 100m

Couch Stretch, 1:00/side (1:25)

Jog 100m

20 Side-to-Side Squats/Pistols (2:58)

 

Conditioning

AMRAP 14 Minutes

12 Deadlift 205/145lbs

16 Pistols

200m Run

 

Accessory Work

4 Rounds

20/16 Standing Calories on C2 Bike

10 Strict HSPU

Rest 2:00

 

At Home WOD

 

General Warm Up 

2:00 Wrist Stretch then 

2:00 Plank then 

20 Leg Swings (front-to-back) 

20 Leg Swings (side-to-side) 

 

Workout

10 Rounds 

100m Sprint 

15 KB Swings 53/35lbs, 14 DB Snatch 50/35lbs, or 10 Super Burpees* 

*A super burpee is a burpee with a squat jump to a 12” target 

 

Accessory Work 

4 Sets 

30 Top Half V-Up 

Rest 1:00

June 10, 2020

Mobility/Activation Recommendation

4-way Banded Glute Activation, 20 steps per

direction, 5 squats after each direction

 

General Warm Up

3 Rounds

Run 200m

10 Perfect Push Ups

10 Jump Squats

 

Strength

Front Rack Walking Lunges

5x10 Steps AHAP

 

Conditioning

For Time

40 Wallballs 20/14lbs

12 Hang Power Cleans 155/105lbs

30 Wallballs 20/14lbs

9 Hang Power Cleans 155/105lbs

20 Wallballs 20/14lbs

6 Hang Power Cleans 155/105lbs

10 Wallballs 20/14lbs

3 Hang Power Cleans 155/105lbs

 

Accessory Work

High Box Jumps From a seated start

8x3

 

At Home WOD

 

General Warm Up 

20 Spidermans 

20 A-frame Toe Touches 

20 Vertical Leaps 

 

7 Rounds 

7 Lateral Burpees over the DB

10 Alternating DB Squat Snatch 50/35lbs 

7 Toes to Bar or V-Ups

 

Accessory Work

Alternate between

1:00 Wall Sit

1:00 Arms Extended

June 9, 2020

General Warm Up

2:00 Squat Therapy Hold

AMRAP 6:00

5 Power Position Snatch (may perform power

for the first 2 rounds to loosen up hips)

7 Pause OHS

9 Lateral Burpees

 

Strength

Build to a Heavy Complex of:

Squat Snatch + 4 OHS + Hang Squat Snatch

 

Conditioning

5 Rounds

40 Double Unders

12 HSPU

4 Squat Snatch 165/110lbs

 

Accessory Work

EMOM Until Failure

2 Vested Muscle Ups

10 Minute Cap

 

At Home WOD

 

General Warm Up 

Run 800m then 

20 Arm Circles Forward 

20 Arm Circles Backwards 

then 1:00 Squat Hold 

 

Workout

1 Max rep set of double DB Clusters 50/35s 

Rest 3:00, then: 

3 Rounds of X DB Clusters (X=the same number you hit in your max set) 

Rest 1:00 E.g. you hit 20 reps for your max set. Rest 3:00, then begin 3x20 reps (not unbroken) with a 1:00 rest after each set of 20 is completed. 

 

Accessory Work

1:00 R. Side Plank 

1:00 L. Side Plank 

1:00 Rest 

:45, :45, :45, 

:30, :30, :30, 

:15, :15, :15 

June 8, 2020

General Warm Up Straight Through

2 Rounds

20 Wall Balls

15 Horizontal Ring Rows

10 Calorie Bike

 

Strength

Strict Press

5x4 @70-80%

First and last sets must be at 70%

 

Conditioning

3 Rounds

12/9 Calorie Bike

12 Thrusters 95/65lbs

6/4 Muscle Ups

 

Accessory Work

For Time

400m Run

25 Calorie Ski

25 Calorie Row

Rest 2:00

300m Run

20 Calorie Ski

20 Calorie Row

Rest 2:00

200m Run

15 Calorie Ski

15 Calorie Row

Rest 2:00

100m run

10 Calorie Ski

10 Calorie Row

 

At Home WOD

 

General Warmup

2:00 Jump Rope 

10 Push Ups 

1:30 Jump Rope 

15 Push Ups 

1:00 Jump Rope 

20 Push Ups then 

20 Leg Swings (front to back) 

 

AMRAP 3 Minutes x 5 - 

Climb the Ladder 

2 S-Arm DB Hang Clean and Jerk 50/35lbs 

2 Pistols or 2 Lunge Jumps

10 Double Unders or Lateral Hops 

Add 2/2/10 reps each round (4/4/20, 4/4/30, etc.) 

Rest 1:00 Between AMRAPs - Start over each AMRAP

 

Accessory Work 

5 Rounds 

1:00 Superman Hold 

Rest as needed 

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