1100 Globe Ave Mountainside, NJ 07092


Workout of the Day (WOD)

December 9, 2019

General Warm Up 

20 Empty Bar Hang Clusters 

15 Strict Pull Ups 

10/7 Calorie Bike Sprint 


Mobility/Activation Internal Shoulder Rotation, :90/side 








Touch and Go 


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 




Rest 5:00 



Accessory Work 

Pick 1 based upon perceived weakness 

3x10 Front Rack Walking Lunges 

4x15 Arms up plank shoulder taps 

4x20 Elevated Ring Rows


Lite Class

Class Warm-up then

Five Rounds for time of:

500m row

10 Hang Squat Cleans 135/95

10 Shoulder to OH 135/95

10 Pull-ups

December 6, 2019

General Warm Up 

30 Goblet Squats 

30 Hollow Rocks 

:30 Bike HARD 



Barbell Lat and Tricep Smash 


Strength Every 2 Minutes For 14 Minutes

(3) 3-second Pause Front Squats 


HSPU Skill 

5x1 HSPU Negative, kick down after each 

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

2-4 Kipping HSPU 



For Time 100/70 Calorie Bike 

Every minute not including 0:00, perform 7 Handstand Push Ups 12 Minute Cap* 


Accessory Work

In a :10 window, determine your maximum output in calories per hour. 

Every 3 Minutes for 15 Minutes Max time pulling 85% of your max output on the rower


Lite Class


4 rounds of

15 Squat Jumps

15 Pull Ups




4 rounds of

75 Double Unders

15 Push Jerks

December 5, 2019

General Warm Up 

3 Rounds 

15 Empty Bar RDLs 

15 Wallballs 



20 Front Rack Elbow Pointers 


Clean Warm Up 

3 Tall Power Cleans 

3 Position 1 Power Cleans 

3 Hang Power Cleans 

Repeat 75/55lbs or less 



AMRAP 1 Minute Max Rep Power Cleans @65% 

Rest 3:00 

AMRAP :90 Max Rep Power Cleans @75% 

Rest 3:00 

AMRAP 2:00 Max Rep Power Cleans @85% 

Beat your scores from week 1 



AMRAP 10 Minutes 

8 Unbroken Hang Squat Snatches 95/65lbs 

6 Unbroken Hang Squat Snatches 95/65lbs 

4 Unbroken Hang Squat Snatches 95/65lbs 

2 Unbroken Hang Squat Snatches 95/65lbs 

Rest 1:00 


Accessory Work

20 Minute Run

Using your 10K Pace 

First 5 Minutes +:90/mi 

Next 3 Minutes: +:60/mi 

Next 2 Minutes: +:30/mi 

Last 10 Minutes @ your 10K Pace 


Lite Class


5 rounds of

10 Back Squats

20 Russian Twists


Remaining Time


Run 200m

15 Deadlifts 

10 Bar Facing Burpees

December 4, 2019


Banded Internal/External Shoulder Rotation 10 reps per arm 


General Warm Up 

3 Rounds 

:50 of: 2 PVC Pass Throughs + 2 OH Squats 

:10 Transition 

:50 Bike, increasing speed 

:10 Transition 


Strength Every 2 Minutes For 14 Minutes 

5 Touch and Go Squat Snatch 


Conditioning Teams of 3 AMRAP 

15 Minutes Max CalorieBike


Handstand Walk Skill 

1) 1x :30 Handstand Hold (against wall) 

2) 1x :30 HS hold, shift weight slightly from hand to hand 

3) 4x3 Kick ups - place hands further from the wall each time 

4) 3x3 HS walks into wall 


Accessory Work

HS Walk Every :30 for 7:00 in 25’ increments or :30 as far as possible


Lite Class


1000m row

15 rounds of Cindy

1000m Ski 

December 3, 2019

General Warm Up 

2 Rounds 

10/7 Calorie Bike 

12 Push Ups 

12 Lateral Squats 

:20 Freestanding HS Hold (or supported) 



T-spine smash with Foam Roller, 2:00 



Strict Press 5x5 @ 65% Across 

Press like it's 90% 


Ring Muscle Up Skill 

2x3 Kip Swings 

2x2 Big Kips w/ Pull to Hips 

1x 1-3 Muscle Up Turnovers (no dip, choose number of reps based on skill/capacity)



For Time 

400m Run 

40 Step Through Lunges 

12 Burpee Muscle Ups 

40 Step Through Lunges 

400m Run 


Lite Class


5 rounds of

1:00 Plank on Hands

12 DB Snatches each arm

24 Wall Ball

36 Sit-ups

48 Double Unders

December 2, 2019

General Warm Up 

3 Rounds 

Row 300m 

12 Hinge Squats w/ 45/35lb plate 

12 Perfect Push Ups 


Mobility/Activation Pigeon Pose, :90/side 

Then 30 Deadbugs 



Deadlift Touch and Go






Thruster Warm Up 

10 Pause Thrusters w/ empty bar 



3 Rounds 

AMRAP :90 

Thruster Plus* Ladder 95/65lbs 

Rest 3:00 


Accessory Work

Pick 1-2 (based upon perceived weakness) 

3x10 Double KB RDLs 

4x15 Top Half V-Ups 

4x20 DB Prone Bench Row 


Lite Class

1 Mile Run Buy In




Pull Ups

*400m run after each set of Thrusters and Pull-ups

November 29, 2019

Open Gym Hours

7-9am and 4-6pm.

Happy Thanksgiving!

One WOD today at 9am!

November 27, 2019

General Warm Up 

Weakness Warm Up - 50 Bar Facing Burpees 



Single LAX Ball Pec Smash, :90/side 



Bench Press 3x10 Build across sets, maintain speed. 


Specific Warm Up 

At each weight/rep scheme below, complete 1 unbroken set. 

- Empty bar, 6 power cleans, 6 front squats, 6 jerks 

- With 95/65lbs, 5 unbroken reps of each 

- With 115/75lbs, 4 unbroken reps of each 

This should help the coach/athlete determine workout weight. 



4 Rounds* 

10 Power Cleans 115/75lbs 

10 Front Squats 115/75lbs 

10 Push Jerks 115/75lbs 

*Each round must be done unbroken to count. Rest as little as needed between rounds. 


Lite Class

2 Rounds of

400m Run

15 Back Squats

400m Row

15 Front Squats

400m Run

15 S2OH

400m Row

15 Thrusters

November 26, 2019

General Warm Up 

10 empty bar front rack step through lunges 

12 Strict Toes to Bar

14 Squat and Twist 



Barbell Lat Smash, :90/side 


Specific Warm Up 

Tall Clean Warm Up, 3 reps at each position 

Bar at ribcage 

Bar at belly button 

Bar in position 1 (arms at full extension) 



Every 2:00 For 12 Minutes (6 sets) 

5 Touch and Go Squat Cleans* 



AMRAP 2:00 x 4 

15 HSPU 

8 KBS 53/35 

Max Rep Double Unders in remaining time 

Rest 2:00 


Accessory Work

Climb the Ladder 

*Perfect Sets* Toes to bar 

2-4-6-8-10 x 3 

Rest 3:00 before restarting the ladder


Lite Class

Warm-up 2x through

2:00 Lunge

2:00 Burpees

2:00 Wall Sit

2:00 Plank

2:00 Shuttle Sprints




10—>1 By 1 of

Wall Ball

Row for Calories