1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

June 5, 2020

Mobility/Activation Recommendation

Double LAX Ball T-Spine Smash, 2:00

 

General Warm Up

3 Rounds

6 Strict Pull Ups

12 Empty Bar Front Rack Duck Walk Steps

12 Empty Bar Thrusters

Run 100m

 

Strength

Build to a Heavy Complex of:

Power Clean + Push Jerk + 2 Front Squats + Squat

Clean + Jerk

 

Conditioning

AMRAP 14 Minutes

W/ a Partner, Alternating Full Rounds:

10 Lateral DB Burpees

50' OH Walking Lunge 50/35lb DB

 

Accessory Work

For time with a partner, alternating full rounds:

3-6-9-12-15-18-21

Calorie Row

Thrusters 95/65lbs

Women calories: 3-5-7-9-11-13-15

 

At Home WOD

 

General Warm Up 

2:00 Saddle Pose then 

20 Lateral Line Hops 

20' Duck Walk (10' forward, 10' backwards) then 

10 Squat Jumps

 

Workout

AMRAP 14 Minutes

Climb the Ladder 

2 Burpees 

2 DB Snatches 50/35lbs 

4/4, 6/6, 8/8, etc. 

 

Accessory Work

5 Rounds of

25 Bicycles each side

10 Bird Dogs each side

June 4, 2020

Mobility/Activation Recommendation

1:00 Wrist Stretch

 

General Warm Up

On a 6:00 Clock

Run 400m

30 Empty Bar Push Press

Max 25’ Handstand walks in remaining time

 

Strength

Push Press

4 @70%

3 @75%

2 @80%

3 @75%

4 @70%

 

Conditioning

5 Rounds

18 Goblet Step Ups 24/20" w/ 53/35lb KB

12 KB Snatches 53/35lbs

12 HSPU

 

Accessory Work

4 Rounds

20/12 Calorie Bike

15 Pull Ups

Rest 3:00

 

At Home WOD

 

General Warm Up 

3 Rounds 

12 Lateral Squats 

8 Push Ups w/ a twist then, 

20 Calf Raises 

 

Workout

AMRAP 13 Minutes 

13 Sit Ups 

13 KB Swings

13 Squat Jumps

 

Accessory Work 

*Tabata Flutter Kicks 

*Tabata is 8 Cycles of :20 Work, :10 Rest 

June 3, 2020

Mobility/Activation Recommendation

Tricep/Lat Smash 1:00/side

20 Front Rack Elbow Pointers

 

General Warm Up

3 Rounds

6 Turkish Get Ups (2/arm) w/ light DB or KB

12 Empty Bar Front Squats

Run 50m forwards

Run 50m backwards

 

Strength

2-second Pause Front Squat

4x4

 

Conditioning

AMRAP 6 Minutes

20 Lateral Burpee Box Jump Overs 24/20"

400m Sandbag or Plate Carry 30-90lbs

Rest 1:00

AMRAP 6 Minutes

Continue where you left off in the second AMRAP

 

Accessory Work

High Box Jumps From a seated start

8x3

 

At Home WOD

 

General Warm Up 

9 Burpees 

20 Lunge Steps 

7 Burpees 

20 Lunge Steps 

5 Burpees 

then 2:00 Puppy Dog Pose

 

Workout

AMRAP 15 Minutes 

20 DB Deadlifts (50/35s) 

300m Run 

30' HS Walk or 16 Shoulder Taps

 

Accessory Work

3 Rounds 

Single Leg Lunge Holds :45, right leg forward Rest :30 

Single Leg Lunge Holds :45, left leg forward Rest :30

June 2, 2020

General Warm Up

5 Rounds

Run 100m

5 Broad Jumps

5 Empty Bar Muscle Snatch + OH Squat (perform a

muscle snatch from below the knee, then OH squat

- that’s 1).

then,

Tall Snatch Warm Up, 3 reps in each position

 

Strength

Build to a Moderate Weight of:

Squat Snatch + OHS + Hang Squat Snatch + 2 OHS +

Hang Squat Snatch + 3 OHS

 

Conditioning

3 Rounds

60 Double Unders

400m Run

10 Shoulder to OH 165/115lbs

 

Accessory Work

Max Unbroken Muscle Ups

Rest 2:00

Continue until you reach 30/25 Reps

 

At Home WOD

 

General Warm Up 

Tabata Lateral Line Hops then, 

10 inchworms then, 

1:00 Per Side, Doorway Stretch 

 

For Time 

10 Weight Facing Burpees 

10 Single Arm Thrusters (5 each arm)

Rest 1:00 

20 Weight Facing Burpees 

20 Single Arm Thrusters 

Rest 1:00 

30 Weight Facing Burpees 

30 Single Arm Thrusters

Rest 1:00 

40 Weight Facing Burpees 

40 Single Arm Thrusters

 

Accessory Work

10 Rounds :20 Superman Hold Rest :40  

June 1, 2020

General Warm Up

20 Lateral Bar Burpees

20 Empty Bar Presses

10 Strict Toes to Bar

20 Empty Bar Presses

20 Lateral Bar Burpees

 

Strength

Strict Press

5x5 @60-70%

First and last sets must be at 60%

 

Conditioning

2 Rounds

5 Power Snatch 135/95lbs

10 Toes to Bar

Run 300m

Rest 1:00

2 Rounds

5 Power Snatch 135/95lbs

10 Toes to Bar

Run 300m

 

Accessory Work

4 Rounds

:15 Reach Pace

:45 Sustain Pace

Until you complete 30/25 Calorie Row

Rest 1:00 after each round

 

“Reach” pace is faster than you would sprint

30/25 calories.

“Sustain” pace is what you could hold for

30/25 calorie repeats. 

 

At Home WOD

 

General Warm Up 

Run 5:00 

2:00 Per Side, Dragon Pose 

2:00 Squat Hold 

 

Workout For Time 

100 Air Squats 

400m Run (or run 1:00 out/back or 75 Jumping Jacks) 

75 Air Squats 

400m Run 

50 Air Squats 

400m Run 

25 Air Squats 

 

Accessory Work 

Every 2 Minutes for 10 Minutes 

:20 Hollow Body Hold directly into 15 V-Ups

May 29, 2020

General Warm Up

2 Rounds

10 Muscle Cleans 75/55lbs or less (muscle

clean and press on R2)

Run 100m

10 Step Through/Front to Back Lunge

Run 100m

 

Mobility/Activation 

Front Rack Elbow Pointers, 20 reps

 

Clean Warm Up

Tall Clean Warm Up, 3 reps in each position

3 Position 1 Power Cleans

3 Hang Power Cleans

 

Strength

1RM Power Clean

 

Conditioning

"Meatball Tub"

For Time

3 Rounds

12/8 Calorie Bike

20 Push Ups

10 Hang Clean and Jerk 115/75lbs

Rest 2:30

 

Accessory Work

8 Rounds

5 Pull Ups + 5 Toes to Bar

Rest as needed

The goal is to go from pull ups directly into toes

to bar.

 

At Home Workout

 

General Warm Up

Run 200m

40 Leg Swings (20/leg)

50 Butt Kicks

50 High Knees

Then, 3x50m “Sprints”, increasing speed each time

 

Workout

8 Rounds

Run 400m

Rest 2:00

 

Accessory Work

2:00 Pigeon Stretch/side

2:00 Couch Stretch/side

May 28, 2020

General Warm Up

2:00 Glute Activation Steps with band around knees

(:30 to the left, :30 to the right, :30 forward, :30

Backwards)

Then

3 Rounds

10 Jumping Back Squats w/ Empty Bar

10 Calorie Row

 

Strength

EMOM Until Failure

3 Back Squat @ 60%*

*Add 10/5lbs per round

 

Conditioning

AMRAP 7 Minutes

30 Wallballs 20/14lbs

10 Bar Muscle Ups

 

Accessory Work

Every :90 For 15 Minutes

10/7 Calorie Ski

 

At Home Workout

General Warm Up

15 Burpees

Doorway Stretch, :30/side

15 Jump Squats

Dragon Pose, :30/side

15 DB Deadlifts

 

Workout

3 Rounds

100 Air Squats

50 Sit Ups

15 Double DB Clean and Jerks or 30 S-Arm DB Clean and Jerks

50/35lbs (all the way to the ground)

 

Accessory Work

4 Sets

20 Single Arm Row (10/arm)

1:00 Squat Therapy Hold

May 27, 2020

Mobility/Activation

20 Band Pull Aparts

20 PVC Pass Throughs

20 Duck Walk Steps

 

Snatch Warm Up

15 Burpees AFAP, then:

10 Empty Bar OH Squats + :20 OH Squat Hold

(after the 10th rep)

:60 Saddle Pose

8 Empty Bar Tall Squat Snatches + :20 Hold

:60 Dragon Pose (:30/side)

6 Power Position Squat Snatches

:60 Pigeon/Banded Pigeon Pose (:30/side)

4 Hang Squat Snatches

 

Strength

Find a 1RM Snatch

 

Conditioning

Every 3 Minutes for 12 Minutes

15/12 Calorie Row

12 Overhead Squats 115/75lbs

9 Strict HSPU

 

Accessory Work

3 Rounds

400m Run

20 KB Snatch 53/35lbs

Rest 3:00

 

At Home Workout

General Warm Up

1:00 Squat Therapy Hold

1:00 HS Hold

30 Lunges

60 Lateral Line Hops

1:00 Saddle Pose

1:00 Ankle mobilization

 

Workout

For Time

80 S-arm DB Thrusters 50/35lbs (40 each arm)

60 Box Jumps or Jump Overs

40 Handstand Push Ups or regular push-ups

60 Pistols or lunge jumps

Run 1 Mile

 

Accessory Work

Mobility!

May 26, 2020

Mobility/Activation 

Calf/Achilles Smash, 1:00/side

 

General Warm Up

4 Rounds

4 Strict Pull Ups

6 Perfect Push Ups

8 Empty Bar Good Mornings

Run 100m

 

Strength

Deadlift

2x15

 

Conditioning

AMRAP 7 Minutes

7 Hang Power Cleans 145/100lbs

35 Double Unders

 

Accessory Work

4 Rounds

HS Walk Zig Zag, 40'

Set up a start and finish cone and 10' increments with 90 degree turns alternating

between left and right (there should be 3 turns) - like a giant 'W'.

 

At Home Workout

 

General Warm Up

On a 7 Minute Clock

Run 400m

30 Pause Air Squats (:03 in the bottom)

Remaining Time HS Hold or Plank Hold

 

Workout

AMRAP 2:00 x 6

15 Burpees

Max Rep KB Swings 53/35lbs In Remaining Time

Rest 2:00

 

Accessory Work

3 Sets

20 Single Leg RDLs (10/leg)

10 Tempo Push Ups (3 seconds down, pause, fast up)

Memorial Day!

Memorial Day

 

Today we honor the men and women who died while serving in the U.S. military.  Please take a moment today to be thankful for our Freedom!

 

Please click here to read about the heroic efforts of 

LIEUTENANT MICHAEL P. MURPHY (SEAL), USN

 

https://www.navy.mil/ah_online/moh/murphy.html

 

“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.

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