1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

June 6, 2019

Warmup

Partner Ski

10 Rounds each of alternating 100m.  Partner not skiing rests in plank position.

Partner Row

10 Rounds each of alternating 150m.  Partner not rowing does alternating spidermans.

 

Shoulder Stability

Bottoms up KB Walk with elbow at 90 down/back each arm

Bottoms up Press Walk down back each arm

 

Conditioning

 

3 Rounds for time of:

Shuttle Run 25’ (rig to wall) x 4

8 Single Arm DB Snatch (left) 50/35#

4 Bar Muscle-ups

8 Single Arm DB Snatch (right) 50/35#

 

Rest 3:00

 

3 Rounds for time of

50 Double Unders

15 Push-ups

 

Rest 3:00

 

Bike 30/21 Calories AFAP

 

Remaining Time: Mobility

June 5, 2019

Warm-up

2 Rounds of 10 of the following

Spidermans with twist

Scorpions

Lunge

Burpee

Pass Through

PVC OHS

 

Barbell Snatch Warm-up

 

Complete 20 Reps @70% of your 1RM Snatch*

*Each rep should look identical.  Goal is consistency each and every time.  We will have a :45 clock set to complete one rep every :45.  This gives you ample time to recover and reset before every rep.  

 

Conditioning

For Time:

10-8-6-4-2

Power Snatch 115/75

Box Jump 30/24”

*250m Row after each set of Box Jumps

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

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