Workout of the Day (WOD)
August 19, 2019
Warm-up
2 Rounds of
200m Ski
10 Burpees
10 Spidermans
Mobility
Pigeon Pose x 1:00 per side
Couch Stretch x 1:00 per side
Ankle Mobility Coach Led
Accumulate 1:00 Supinated Hang from Rig
Glute Activation Down/Back
New Back Squat Cycle!
Week 1
10 rep max followed by
2 Drop sets
2x10@-5% of 10 rep max
Conditioning
GSO WOD 2
“Jack the Gripper”
9:00 AMRAP
60 Wall Balls 20/14
40 Deadlifts
20/15 Bar Muscle-ups (30/20 pull-ups)
Remaining Time Max Rep C&J
RX 185/125#
Masters 155/105#
Scaled 135/85#
Lite Class
Class Warmup then
21-18-15-12-9-6-3
Thrusters
Hanging knee raises
Wall balls
3x mountain climbers
August 16, 2019
Warm-up
Partner 2000m Ski
Partner 1 Mile Run on Assault Runner
Then
2 Rounds of
Good Mornings x 10
Push-ups x 10
Bent Over Rows with Barbell x 10
Clean Barbell Warm-up
10:00 to Build to 70% of your 1RM Power Clean then
EMOM 7 of 3 Power Cleans (not touch and go)
Conditioning
14:00 AMRAP of
5 Bar Muscle-ups
10 Deadlifts 225/155
200m Run
Lite Class
Class Warmup then
Teams of 3
400m Run Together
100 Box Jumps
400m Run Together
100 Deadlifts
400m Run Together
100 DB Hang Snatches each arm
400m Run Together
August 15, 2019
Warm-up
Gymnastics Warm-up
Shoulder Prep
1:00 Banded Lat Stretch each side
1:00 Door Jamb Stretch each side
:30 Supinated Hang
:30 Pronated Hang
Band Pull Aparts x 20
Banded External Rotation x 20
Handstand Walk Practice
Handstand walks are a skill that must be practiced on a regular basis. We will continue to work on them for 4 consecutive weeks. No matter where you are on your handstand walk journey, we have drills to fit every skill level!
Conditioning
For Time:
30-20-10
Medball Cleans 20/14
S2OH 135/95
Row for Cals
Lite Class
Class Warm-up
Planks with Coach Josh
Class WOD
August 14, 2019
Warm-up
Lunge Down/Back
Leg Swings x 10 each way
Air Squats x 10
Glute Activation Down/Back
Goblet Squat x 10
Mobility
Pigeon Stretch x 2:00 per side
Couch Stretch x 2:00 per side
Banded Ankle x 1:00 per side
Back Squat
5x5 @75%
Conditioning
50-40-30-20-10
Double Unders
Sit-ups
*2 Rope Climbs after every set of sit-ups is completed.
Lite Class
Class Warm-up then
50-40-30-20-10
Double Unders
Sit-ups
Row for Cals
*1 Rope Climb after every set of row is completed.
August 13, 2019
Warm-up
2 Rounds of
1:00 Air Runner
1:00 Bike
1:00 Ski
10 Spidermans
10 Pass Throughs
10 PVC OHS
Barbell Snatch Warm-up
10:00 to Build to 70% of your 1RM Snatch then
EMOM 7 of 1 Squat Snatch + 1 Hang Squat Snatch + 1 OHS
Conditioning
GSO 2019 WOD 1 “Churn & Burn”
3 Rounds for Time of:
20/15 Bike for Cals
20 OTB Burpees
Lite Class
1 Mile Run then
10 Burpees
10 Pull-ups
Down to 1 by 1
Then
10 Thrusters
10 KBS
Down to 1 by 1
August 12, 2019
Warm-up
4 Rounds of
Band Pull Aparts x 10
Band Rows x 10
Wall Ball x 10
Kip Swings x 10
Overhead Mobility
Build to a moderate 5 Rep S2OH
For Time:
5 Rounds of
15 Wall Ball 20/14
12 Box Jumps 24/20”
9 T2B
Lite Class
Class Warm-up then
Class WOD
August 9, 2019
Warm-up
2 Rounds of
200m Ski
15 Burpees
200m Ski
15 Air Squats
200m Ski
15 PVC OHS
Mobility
Foam Roll Quads, Glutes and Hip Flexors
Banded Hip Flexor Stretch
Ankle Dorsiflexion Work
Back Squat
5x5 @70%
Conditioning
21-15-9
OHS 95/65
Russian Swings 70/53
Box Jump 24/20”
Lite Class
Class Warmup then
21 OHS, KBS, Box Jump
400m Run
15 OHS, KBS, Box Jump
.75 Mile Bike
9 OHS, KBS, Box Jump
400m Ski
Then back up the ladder finishing with 400m Ski after the set of 21
August 7, 2019
Warmup
5:00 of movement (row, ski, bike or run)
Then 3 rounds of
10 Downward Dog to Spiderman (5 each side)
10 Kossack Squats (5 each side)
10 Hollow Rocks
10 Push-ups
10 Air Squats
Front Rack Mobility
Oly
Within a 15:00 clock you must build up to 65% of your 1RM Clean and do 3 Max Effort sets of Hang Squat Cleans. Rest as needed between efforts. Record your total for the 3 sets.
Conditioning
20 Cal Bike or Ski Buy In then
21-15-9
Thrusters 115/75
OTB Burpees
20 Cal Bike or Ski Cash Out (choose the option you haven’t done yet)
Lite Class
Class Warmup and WOD
July 31, 2019
Meet at the Cranford track at 5, 6 or 7am and 5:15 and 6:15 pm
20 rounds (10 rounds each)
FIRST PARTNER:
sprints 100 m and then immediately does 10 burpees
SECOND PARTNER
...as soon as they're done the second partner sprints 100 m and then does 10 burpees
July 30, 2019
Tuesday
Warmup
4 Rounds of
400m run
10 spidermans
10 kip swings
10 sit-ups
800m Weighted Run Buy In 25/15
Rest 3:00
30-20-10
Bike for Cals
10-20-30
T2B
Rest 3:00
30-20-10
Ski for Cals
10-20-30
OH Walking Lunge each leg
Lite Class
same as regular