1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

February 3, 2020

General Warm Up 

4-way Banded Glute Activation, 20 steps per direction followed by 5 air squats w/ band around knees 

Then 

10 Burpees AFAP 

20 Jump Squats 

10 Burpees AFAP 

 

Strength 

Back Squat 5x5 at 77.5% 

During rest periods, athletes accumulate 1 minute in a handstand hold to warm up the shoulders. 

 

Conditioning 

2020 KOA SPRING CLASSIC WOD 1

for time 

8:00 Time Cap*

RX

6 rounds for time

12 Cal Bike

9 T2B

6 Hang C+J 155/105

 

Scaled

6 rounds

12 Cal Bike

9 Med Ball Sit-ups 20/14

6 Hang C+J 95/65

 

*This will be a You go/I go format.  For example, Partner 1 completes 12 cals on the bike, Partner 2 completes 9 T2B, Partner 1 completes 6 Hang Clean + Jerk.  Partner 2 starts round 2 on the Bike.

 

Accessory Work 

3x10 Pause Wall Squats

 

Lite Class

Class Warm-up then 

6 Rounds of 

15 Cal Row

12 Front Squats

9 Cal Bike

6 S2OH

January 31, 2020

General Warm Up 

3 Rounds 

12 Duck Walk Steps 

6 Strict Pull Ups 

12 S-arm DB Thruster 

:20 Bike hard 

 

Strength 

Every :90 For 4 Sets 

8 Push Press 

Start around 75% and work up if they are fast and efficient 

 

Conditioning 

5 Rounds 

5 Squat Snatch 115/75lbs 

120m of Shuttle Runs (10m down, 10m back, 6 times) 

5 Squat Snatch 115/75lbs 

Rest 1:30

 

Lite Class

Class Warmup then

10 Rounds of 

5 Burpees

10 Situps 

15 Lunge Jumps each leg

120m of Shuttle Runs (10m down, 10m back, 6 times)

 

Core Finisher

January 30, 2020

Mobility/Activation 

4-way Banded Glute Activation, 20 steps per direction, 5 squats after each direction 

 

Squat Warm Up 

2 Rounds 

16 Plank Plus 

12 Lateral Duck Walk Steps 

 

Strength 

Back Squat 4x4 @85% 

 

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 

 

Conditioning 

For Time 

8 Ring Muscle Ups (16 Pull-ups) 

18 HSPU 

8 Ring Muscle Ups (16 Pull-ups)  

18 HSPU

 

Accessory Work

3x10 Seated DB Strict Press

 

Lite Class

Class mobility and warmup then

EMOM for 5 Rounds

Minute 1: 10 Back Squats

Minute 2: 20 KBS

Minute 3: 30 Russian Twists each way

Minute 4: 15 Bicep Curls in Wall Sit

Minute 5: 10 Cals on Runner

Minute 6: 15 Cals on Rower

January 29, 2020

General Warm Up 

30 Empty Bar Hang Clusters

 

Mobility/Activation 

Tricep/Lat Smash, :60/side 

20 Front Rack Elbow Pointers 

 

Strength 

For time: 

10 Squat Clean & Jerk @72.5% 

Rest :60 

8 Squat Clean & Jerk @75% 

Rest :60 

6 Squat Clean & Jerk @77.5% 

 

Toes to Bar Skill 

2x5 Kip Swings 

2x5 Kipping Knee Raises 

1x5 Toes to Bar, increasing height 

 

Conditioning 

18-16-14 

DB Box Step Overs 50/35s 24/20" 

Wallballs 20/14lbs 

Toes to Bar 

 

Accessory Work 

3 Rounds 

Row for Meters 

:35 Work 2:25 Rest

 

Lite Class

Class Warmup then

18-16-14 

DB Box Step Overs 50/35s 24/20" 

Wallballs 20/14lbs 

Toes to Bar 

Squat Clean & Jerk

Row for Calories

January 28, 2020

General Warm Up 

2 Rounds 

12 Burpees 

10 Double DB Clusters 

 

Snatch Warm Up 

Hovering Snatch Drill, 5-10 reps 

 

Strength 

Every 3:00 for 12:00 

7 Touch and Go Power Snatch 

 

Conditioning 

For Time 

20 Dirty DB Complexes 35/20s 

Rest 2:00 

15 Dirty DB Complexes 40/25s 

Rest 2:00 

10 Dirty DB Complexes 50/35s 

 

A Dirty DB Complex is performed with two DBs and is a Double DB Deadlift + Clean and Jerk + Cluster. 

 

Accessory Work

4 Rounds HS Walk Box Drill 

Rest as needed 

Set up a 10x10'' box and HS walk around it. Alternate directions each round.

 

Lite Class

Warmup

4 Rounds 

12 Burpees 

10 Double DB Clusters

8 Cals on Skierg

 

Class WOD

January 27, 2020

General Warm Up 

20 A-frame Toe Touches 

20 Spidermans 

4-way Banded Glute Activation, 20 steps per direction + 5 squats after each 

:20 Bike Sprint 

 

Strength 

Back Squat 5x5 @75% 

 

Touch and Go Power Clean Prep 

2 rounds of the Hovering Clean Drill 5-10 reps each, heavier on round 2 

 

Conditioning 

AMRAP 7 Minutes 

5 Power Cleans 135/95lbs

25 Double Unders 

 

Accessory Work

3x10 Barbell RDLs 

 

Lite Class

2 Rounds of the Class Warm-up then

10:00 Alternating EMOM

Miunte 1: 12 Burpees

Minute 2: 25 Sit-ups

 

10 Rounds of 

5 Power Cleans

5 Pull-ups

25 Double Unders

January 24, 2020

General Warm Up 

3 Rounds, :50 on, :10 transition

Freestanding HS Hold Practice

Max rep KB Taters 

Then, 1 max effort set of Strict pull ups after the 3 rounds (6 rep minimum, otherwise use a band) 

 

Mobility/Activation 2:00 Foam Roll T-Spine Smash 

 

Strength 

Every :90 For 6 Sets 

4 Push Press 

Start around 80% and work up if they are fast and efficient. 

 

Conditioning 

3 Rounds 

30 KB Swing 53/35lbs 

30 Wallballs 20/14lbs 

Rest 1:30 

 

Accessory Work 

For Time 

15 Sets of 2-4 Unbroken Strict HSPU 

10 minute cap

 

Lite Class

Class Warmup and Foam Roll then

Class WOD + Ski Sprint Finisher

January 23, 2020

General Warm Up 

AMRAP 6 Minutes 

Row 150m 

:20 Squat Hold 

12 Alternating DB Snatch 

:20 Freestanding HS Hold 

 

Mobility/Activation 

4-way Banded Glute Activation, 20 steps per direction, 5 squats after each direction 

 

Strength 

Back Squat 4x4 @82.5% 

 

Conditioning 

AMRAP 4 Minutes x 3 

Climb the Ladder 

2 Burpees to 6" Target 

2 Double DB Snatch 50/35lbs 

4-4, 6-6, etc 

Rest 2:00 Between AMRAPs. 

Restart after each. 

 

Accessory Work

Prep LAX Ball Pec Smash, :90/side 

3x10 DB Bench Press

 

Lite Class

Class Warmup then

AMRAP 4 Minutes, Rest 1:00 x 5 rounds

Climb the Ladder

2 Burpees 

2 DB Snatches each arm

2 Back Squats

4-4-4, 6-6-6…

January 22, 2020

General Warm Up 

2 Rounds 

20 KB Swings 

12 Goblet Squats 

:10 Bike SPRINT 

 

Mobility/Activation 

Internal Shoulder Rotation Stretch, :90/side 

 

Tall Snatch Warm Up 

2 rounds, 3 reps in each position 

Strength 

For time: 

10 Squat Snatch @72.5% 

Rest :60 

8 Squat Snatch @75% 

Rest :60 

6 Squat Snatch @77.5% 

 

Conditioning 

Every 3:00 for 12:00 

60 Double Unders 

20 Push Press 95/65lbs 

 

Accessory Work

For Total Calories 

:25 Max Calorie Bike 

Rest 5:00 

:30 Max Calorie Bike 

Rest 5:00 

:35 Max Calorie Bike 

Rest 5:00 

:40 Max Calorie Bike

 

Lite Class

3 Rounds of the class warmup then

5 Rounds of 

:30 ME Bike

1:00 Rest

 

5 Rounds of 

60 Double Unders

40 Cals between rower and ski

20 Push Presses

January 21, 2020

General Warm Up 

2 Rounds 

12 Light RDLs 

20 Wallballs 

12 Light Power Cleans 

 

Mobility/Activation 

Banded Overhead Distraction, 1:00/side 

 

Strength 

EMOM for 8 Minutes 

3 Power Cleans @70-80% 

Drop and Reset 

 

Conditioning 

50 DB Thrusters 10-50lbs* 

Run 400m 

*Coach assigns the weight on the DBs 

 

Lite Class

Class Warmup and Mobility then

10 Rounds of 

10 DB Thrusters

200m Run

10 Hanging Knee Raises

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