1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

October 21, 2019

1. Warm-up

2 Rounds

10 Barbell Good Mornings

10 Empty Bar Back Squats

Run 100m on Air Runner

10 Glute Activation Steps each way

:60 Freestanding HS Hold Practice

 

2. Strength

Back Squat

7 RM then

2 Drop Sets @90% of above

Compare to 9/23/2019

 

3. Conditioning 

4 Rounds 

Row 400m 

6 Bar Muscle Ups 

 

Lite Class

100 Calories Combo Row/Ski/Run/Bike

90 Wallball Shots, 

80 Calories Combo Row/Ski/Run/Bike

70 Burpees 

60 Calories Combo Row/Ski/Run/Bike 

50 Hanging Knee Raises 

40 Calories Combo Row/Ski/Run/Bike 

30 DB press

20 Calories Combo Row/Ski/Run/Bike

10 Pull ups and push ups

20.2!

OPEN 20.2

20-min. AMRAP:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders

♀ 35-lb. dumbbells
♂ 50-lb. dumbbells

 

Lite Class

Warmup
3 rounds of
400m run
400m row
400m ski

Class warmup and then remaining time

4 Barbell Thrusters
6 T2B
8 Burpees
4 cal row (next round 8 cal row, next 12 and so on)

 

October 17, 2019

1. Warm-up 

Rep Accumulation 

3 Rounds of 

5-8 Strict Chest to Bar Pull Ups 

15 Russian KB Swings 53/35lbs 

20-50’ HS Walk or :60 HS Hold 

 

2a. Strength

Power Clean and Jerk EMOM for 10 Minutes 1 Rep @ 82.5%

 

2b. Gymnastics Weakness Work

 

3. Conditioning 

AMRAP 10 Minutes

15 Box Jump Overs 24/20" 

12 Wallballs 20/14lbs

3 Muscle Ups

 

Lite Class

Warm-up

100 Lunge Steps (50 each leg) with hip flexor stretch then

 

50-40-30-20-10

Double Unders

Sit-ups

KBS

October 16, 2019

1. Warm-up

Rep Accumulation

2 Steady Rounds

:30 Ring Support Hold 

20 Banded Good Mornings 

20 Wallballs

 

2. Strength

Push Press

10 RM then

2 Drop Sets @90% of above

Compare to 9/20/2019

 

3. Conditioning 

AMRAP 12 Minutes 

12 Cal Row

9 HSPU

6 Deadlift 185/125lbs

 

Lite Class

“Brock”

 

100 calorie Row

100 calorie Ski Erg

100 calorie Bike

Every 2 minutes, perform:

7 Burpees

October 15, 2019

1. Warm-up 

Weakness Warm Up 

Choose 1 of the following:

50 Bar Facing Burpees 

70/50 Calorie Bike

Row, Run, or Ski 1,500m 

 

2. Strength Front Squat 3x6 @ 75% Rest as needed 

 

3. Conditioning 

5 Rounds

10 Thrusters 115/75lbs

10 Chest to Bar Pull Ups

 

Lite Class

Class Weakness warmup. 

 

5 Rounds

10 DB Squat Clean Thrusters 

10 Pull-ups

 

Finish with Planks with Coach Josh

October 14, 2019

1. Warm-up

2 Rounds

10 Barbell Good Mornings

10 Empty Bar Back Squats

Run 100m on Air Runner

10 Glute Activation Steps each way

:60 Freestanding HS Hold Practice

 

2. Strength

Back Squat

10 RM then

2 Drop Sets @90% of above

Compare to 9/16/2019

 

3. Conditioning

For Completion Every 4:00 x 3

50 Double Unders 

20 S-Arm DB Hang Clean and Jerk 50/35lbs (10 each side)

10 Burpees

 

Lite Class

1 Mile Run Warm-up then

5 Rounds of  

50 Double Unders 

400m Ski

30 Sit-ups

20 S-Arm DB Hang Clean and Jerk (10 each side)

10 Burpees

October 11, 2019

OPEN 20.1

Workout 20.1
10 rounds for time of:
8 ground-to-overheads
10 bar-facing burpees

♀ 65 lb. ♂ 95 lb.

 

Lite Class

Monostructural Warm-up then
10 Rounds of
8 Power Clean and Jerk
10 BFB
12 Cals on Bike, Ski or Row

 

October 10, 2019

1. Warm-up 

Rep Accumulation 

3 Rounds of 

5-8 Strict Chest to Bar Pull Ups 

15 Russian KB Swings 53/35lbs 

20-50’ HS Walk or :60 HS Hold 

 

2a. Strength 

Power Snatch EMOM for 10 Minutes 1 Rep @ 80% 

 

Or 

 

2b. Gymnastics Weakness Work

Choose a gymnastic movement to work on.

 

3. Conditioning

AMRAP 8 Minutes 

30 Double Unders 

10 Toes To Bar 

10 Deadlift 155/105lbs 

 

Lite Class

Class Warm-up then

 

5 Rounds of 

:50 on/:10 rest

Burpees

Box Jumps

Ski

Hollow Hold 

Bike 

 

October 9, 2019

1. Warm-up 

Rep Accumulation 

100 Double Unders 

40 Empty Bar Thrusters 

:60 Hanging Knee Raise Hold 

 

2. Strength 

3 RM Back Squat

2 Drop Sets @90% of above

*Compare to 9/9/2019

 

3. Conditioning

Row 800m 

20 Squat Cleans 185/125lbs 

Row 600m 

25 Box Jumps 30/24“ 

Row 400m 

30 Strict HSPU 

Row 200m 

125' HS Walk 

 

Lite Class

Class Warm-up then

 

Assault Runner Sprints

10 Rounds of 

1:00 on ME/1:00 Recovery Pace

 

4 Rounds of 

200m Row

10 Back Squats

October 8, 2019

1. Warm-up 

Weakness Warm Up 

Choose 1 of the following:

50 Bar Facing Burpees 

70/50 Calorie Bike

Row, Run, or Ski 1,500m 

 

2. Strength Front Squat 3x6 @ 72.5% Rest as needed 

 

3. Conditioning 

AMRAP 18 Minutes 

Alternate every round between 

.75m bike, 400m ski, 400m Assault Runner 

30 Alternating DB Box Step Ups 50/35lbs to 24/20" (Single DB) 

 

Lite Class

2 Rounds of 

20 Cal Row

20 Burpees 

20 Kip Swings 

20 1 arm KBS (10 each side) then

 

27-21-15-9-3 reps for time of:

Row for calories

Thrusters

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