1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

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

May 21, 2019

Warm-up

250m Ski

10 of the following 

Spidermans 

Burpees 

Kip Swings 

Scorpions 

 

Barbell Warmup and then warmup to your opening weight.

 

5:00 to warmup T2B and Double Unders

 

25:00 to complete the following. In the remaining time, establish a 1RM Clean & Jerk. 

  • 100 Double-Unders
  • 20 OTB Burpees 
  • 20 Toes-to-Bars
  • 15 OTB Burpees 
  • 15 Toes-to-Bars
  • 10 OTB Burpees 
  • 10 Toes-to-Bars
  • 5 OTB Burpees 
  • 5 Toes-to-Bars
  • 100 Double Unders

 

Lite Class

5 Rounds of 

20 DB Snatches 

20 Med Ball Cleans 

20 Calorie Row

20 Sit-ups 

May 20, 2019

Warm-up

400m Run then

1 Round of

Bear Crawl Down/Back

Side Shuffle Down/Back

Lunge Down/Back 

 

Back Squat Prep

Glute Activation x 15 steps each way

Spidermans x 5 each side with :10 Hold per rep

Pigeon Stretch x 1:00per side

Couch Stretch x 1:00per side 

 

Week 3 of 12 Back Squat Program

1x8 @25%

1x8 @40%

1x8 @50%

1x8 @60%

1x4 @68%

 

Conditioning 

10:00AMRAP of “Cindy”

5 Pull-ups 

10 Push-ups 

15 Air Squats

 

Finisher

2 Sets with 3:00rest between efforts of

:30 Bike for Max Calories

 

Lite Class

Class Warm-up then

 

200m Run

10 Thrusters 

10 Burpees

200m Run

9 Thrusters 

9 Burpees 

Continue the pattern down to 

200m Run

1 Thruster 

1 Burpee

May 17, 2019

5k Run!!

 

You will have 15:00 to warmup before starting the 5k.  Make a good playlist, bring your running shoes, put your head down and go!!

 

Lite Class

 

5k Run!!

May 16, 2019

Warm-up

3 Rounds of 

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 Power Snatches 

(Clean means moving well, no pressout and no starfish)

 

Asbury Summer Games WOD 3 (3 person team)

12:00 AMRAP 

60 Wall Ball 20/14

45 T2B

60 Wall Ball

45 Pull-ups 

60 Wall Ball

Max Effort C2B Pull-ups

***One teammate must hang at all times***

 

Lite Class

Class Warm-up then

 

50 Wall Ball

25 Cal Ski

25 T2B

50 Wall Ball

25 Cal Bike

25 Pull-ups 

50 Wall Ball

May 15, 2019

Warmup

800m Run then

15 Step ups each leg

15 Burpees

15 Sit-ups

250 Row

 

Tabata Row with Burpee Penalty 

Goal

Men: 1000m

Women: 850m

1 Burpee for every 5m short of goal

 

Conditioning 

50-40-30-20-10

Box Jumps 24/20”

Burpees

Sit-ups

 

Lite Class

Same as regular class

May 14, 2019

Warmup

15 Cal Bike

15 Cal Ski

Then

2 Rounds of 

Spidermans x 10

Burpees x10

Glute Activation x 15 steps each way

 

Week 2 of 12 Back Squat Program 

2x10 @25%

1x8 @40%

1x8 @50%

4x4 @60%

 

3, 3 Round Efforts with a 5:00 Cap. If you finish before the cap, rest remaining time.

 

3 Rounds of 

Bike 15/12 Calories

40 Double Unders

 

3 Rounds of 

Ski 15/12 Calories 

40 Double Unders 

 

3 Rounds of 

Row 15/12 Calories

40 Double Unders

 

Lite Class

HIIT WOD

:40 on/:20 Transition

4x Through

Thrusters

DB Snatches

Bicycles

Burpees

Rest 2:00

:40 on/:20 Transition

4x Through

Push Press

Hollow Hold

High Knees

Renegade Rows

May 13, 2019

Warm-up

   1. Gymnastics Warm-up

 

2. Clean & Jerk Prep

    Jump Shrug from Position 1 x 5

    Jump Shrug High Pull from Position 1 x 5 (keep the bar close)

    Muscle Clean from Position 1 x 5

    Strict Press x 5

    Push Press x 5

    Push Jerk x 5

   

3. WOD Prep

    Warm-up to 70% of your 1RM C&J

 

4. Conditioning

    3:00 ME Power Cleans @50% of 1RM C&J

    Rest 2:00

    3:00 ME S2OH @50% of 1RM C&J

    Rest 2:00

    3:00 ME Power Clean & Jerk @50% of 1RM C&J

 

5. Finisher

    4 Rounds of Tabata Hollow Rocks

    4 Rounds of Alternating Side Planks

 

Lite Class

Gymnastics Warmup 

 

4 Rounds of Tabata Hollow Rocks

4 Rounds of Alternating Side Planks

 

Class Clean and Jerk Prep

 

Squat Clean Grace

30 Squat Clean and Jerks

 

Core/Low Back Finisher

May 10, 2019

Warmup

400m Run then

2 Rounds of

Spidermans x 5 each leg

Burpees x 10

Glute Activation x 15 steps each way

 

Week 1 of 12 Back Squat Program

1x8 @ 25%

1x8 @ 40%

4x6 @ 50%

1x4 @ 60%

 

(In between sets, do banded Shoulder Distraction and Band Pull Aparts. Coach will help you along with these. 

 

Conditioning

For Time:

100 Double-Unders

21 Squat Cleans 135/95

21 T2B

100 Double-Unders

15 Squat Cleans 135/95

15 T2B

100 Double-Unders

9 Squat Cleans 135/95

9 T2B

 

Lite Class

Class Warmup and WOD

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