1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

January 20, 2020

General Warm Up 

2 Rounds 

20 S-Arm Russian KB Swings 

20 Lunge Steps (unweighted) 

 

Mobility/Activation 

Pigeon/Banded Pigeon Pose :90/side 

 

Strength 

Back Squat 5x5 @72.5% 

 

Power Clean Warm Up 

5-10 reps of the Hovering Snatch/Clean Drill 

 

Conditioning 

3 Rounds 

25 Burpees 

20 Power Cleans 135/95lbs 

 

Accessory Work 

5x1:00 Single Leg Wallsit 

:30 Per Side 

Rest as needed between sets

 

Lite Class

4 Rounds of the class warmup then

4 Rounds of 

30 Situps

25 Burpees

20 Power Cleans (rounds 2 and 4 from hang)

15 Cals (switch machine every round)

January 17, 2020

General Warm Up 

AMRAP 7 Minutes 

25’ HS Walk, or :60 of practice 

250m Row 

10 Lateral/Cossack Squats 

 

Strength 

Every :90 For 5 Sets 6 Push Presses 

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

 

Conditioning 

Every 4 Minutes for 16 Minutes 

25/20 Calorie Row AFAP 

 

Accessory Work

EMOM for 10 Minutes 

5-7 Unbroken Toes to Bar* 

*This should be 1 set each round

 

Lite Class

500m Row

400m Ski

300m Run

20 Cal Bike

 

Partner WOD

100 KBS (one person works/one person stays in plank)

100 Wall Ball (one person works/one person stays in wall sit)

100 Cal Ski (work/rest)

100 Cal Bike (work/rest)

January 16, 2020

General Warm Up 

3 Rounds 

8 Burpees 

12 Squats** 

:20 Static Hanging Knee Raise Hold 

 

Mobility/Activation Single LAX Ball Smash around the knee, :90/ side 

 

Strength 

Back Squat 4x4 @80% 

 

Push Jerk Prep

3x5 Pause Push Jerks, increasing weight 

 

Conditioning 

AMRAP 3:00 x 3 

15 Sit Ups 

12 OTB Burpees 

6 Shoulder to OH 155/105lbs 

Rest :90 Between AMRAPs 

 

Accessory Work 

4x15 Seated DB Strict Press

 

Lite Class

Class Warmup then

10 down to 1 by 1 of Back Squats and Burpees

Rest 2:00 

10 down to 1 of Front Squats and Ring Rows

 

Sprint Finisher

January 15, 2020

Mobility/Activation 2:00 Squat Hold (at least 1:00 unsupported) 

 

General Warm Up 

2 Rounds 

16 S-Arm DB Hang Clusters 

10 Shoulder Taps 

40 Single Unders 

 

Strength 

10 Squat Clean & Jerk @70% 

Rest :60 

8 Squat Clean & Jerk @72.5%

Rest :60 

6 Squat Clean & Jerk @75% 

 

HSPU Skill 

5x1 HSPU Negative, kick down after each 

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

2x 2-4 Kipping HSPU 

 

Conditioning 

For Time, Teams of 2 

50 Double Unders 

40 HSPU 

8 Rope Climbs 

100 Double Unders 

30 HSPU 

6 Rope Climbs 

150 Double Unders 

20 HSPU 

4 Rope Climbs 

200 Double Unders 

10 HSPU 

2 Rope Climbs 

 

Accessory Work 

21-18-15-12-9 Bar Facing Burpees 

Rest 2:00 between sets

January 14, 2020

General Warm Up 

2 Rounds 

20 Alternating DB Snatch 

:30 HS Hold (freestanding if possible) 

20 Goblet Squats 

:60 Doorway Stretch (switch arms on R2) 

 

Strength 

Every 4:00 for 12:00 9 Touch and Go Power Snatch 

 

Ring Muscle Up Skill 

2x3 Kip Swings 

2x2 Big Kips w/ Pull to Hips 

1x 1-3 Muscle Up Turnovers (no dip) 

 

Conditioning 

AMRAP 2:00 x 4 

9 Thrusters 95/65lbs 

3 Muscle Ups 

Rest 2:00

 

Lite Class

Class Warmup then

4 Rounds of 

:45 on/:15 off

Squat Jumps

Sit-ups

Row

Burpees

Bike

Step ups

Ski

Run

January 13, 2020

General Warm Up 

:30 Bike w/ Glute Activation band around knees 

20 Duck Walk Steps 

20 Squat Jumps 

20 Duck Walk Steps 

:30 Bike w/ Glute Activation band around knees 

 

Strength 

Back Squat 5x5 @70% 

 

Mobility/Activation 

20 Scap Pull Ups 

10 Kip Swings 

Internal Shoulder Rotation Stretch, :90/side 

 

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 

3 Rounds 

300m Run or Row 

15 Pull Ups 

20 Step Through Lunges 

 

Accessory Work 

4x10 Back Rack Jumps 75/55lbs 

 

Lite Class

Class Warmup then

6 Rounds 

300m Run or Row (alternate every round)

10 Pull Ups 

20 Step Through Lunges

30 Sit-ups

40 Mountain Climbers each leg

January 10, 2020

General Warm Up 

2 Rounds 

16 S-Arm DB Clean and Push Press (all the way to the ground each rep), moderate weight 

8 DB Facing Burpees 

 

Mobility/Activation 

20 Scap Pull Ups + :30 Dead Hang from bar 

 

Strength 

Every :90 For 4 Sets 

8 Push Presses 

Start around 70% and work up if they are fast and efficient. 

 

Conditioning 

AMRAP 4 Minutes 

80' HS Walk (scale distance, scale to a hold or plank)

25 Box Jump Overs 24/20" 

Max Alt. DB Snatch 50/35lbs in remaining time 

Rest 2:00 

AMRAP 4 Minutes 

25 Box Jump Overs 24/20" 

25 Alternating DB Snatch 50/35lbs 

Max distance HS Walk in remaining time (5' = 1 rep) 

Rest 2:00 

AMRAP 4 Minutes 

25 Alternating DB Snatch 50/35lbs 

80' HS Walk 

Max Rep Box Jump Overs 24/20" in remaining time 

Score is total reps. 

 

Lite Class

Class Warmup then

100 Cal between ski, bike and run

90 Sit-ups

:80 Plank

70 Double Unders

60 Box Jumps or Step ups

50 Cal between ski, bike and run

40 Sit-ups

:30 Plank

20 Double Unders

10 Box Jumps or Step ups

January 9, 2020

Mobility/Activation 

20 Lateral/Cossack Squats, gradually increase depth 

 

General Warm Up 

3 Rounds 

12 Deadbugs 

6 Scap Pull Ups + 6 Kip Swings 

12 Duck Walk Steps 

6 Jump Squats 

 

Strength 

Back Squat 

5 @70% 

4 @80% 

3 @85% 

 

Conditioning Test 

4 Rounds 

7 Bar Muscle Ups 

9 Hang Squat Snatch 115/75lbs 

 

Accessory Work

4x15 DB Bench Press

 

Lite Class

Warmup with Coach Josh

Planks

 

5 Rounds of 

25 Med Ball Cleans

25 Double Unders

20 Bicep Curls

20 Banded Tricep Extensions

January 8, 2020

Mobility/Activation 

Banded Internal/External Rotations, 10 reps per side 

20 Lunge and Twist 

Snatch Warm Up 

Empty Bar, 5 Reps of each, then repeat with 75/55lbs or less 

Muscle Snatch 

Behind the Neck Snatch Grip Press 

Overhead Squat 

Snatch Balance 

Position 1 Squat Snatch

 

Strength For Time 

10 Squat Snatch @70% 

Rest :60 

8 Squat Snatch @72.5% 

Rest :60 

6 Squat Snatch @75% 

 

"Forrest Pump" 

Row 30/24 Calories 

15 Toes to Bar 

15 Strict HSPU 

12 Toes to Bar 

12 Strict HSPU 

9 Toes to Bar 

9 Strict HSPU 

Row 30/24 Calories 

9 Toes to Bar 

9 HSPU 

12 Toes to Bar 

12 HSPU 

15 Toes to Bar 

15 HSPU 

Row 30/24 Calories 

 

Accessory Work

3 Rounds 

30 Double Unders 

20 Wall Balls 20/14lbs 

30 Double Unders 

Rest :60

 

Lite Class

Row 30 Calories 

15 Toes to Bar 

15 Push Press 

12 Toes to Bar 

12 Push Press 

9 Toes to Bar 

9 Push Press

Row 30/24 Calories 

9 Toes to Bar 

9 Push Press

12 Toes to Bar 

12 Push Press 

15 Toes to Bar 

15 Push Press 

Row 30/24 Calories

January 7, 2020

General Warm Up 

3 Rounds 

10 Front Rack Elbow Pointers 

10 Low Hang Muscle Cleans 

10 Front Rack Reverse Lunges w/ Empty Bar 

 

Mobility/Activation 

Foam Roll T-Spine Smash 2:00 

 

Strength 

EMOM for 8 Minutes 3 Power Cleans @70-75% Drop and Reset 

 

Conditioning 

AMRAP 8 Minutes 

40/30 Calorie on a Machine

40 Walking Lunge Steps 

40 Wallballs 20/14lbs 

 

Lite Class

50-40-30-20-10

Cals on any machine

Walking Lunge Steps

Wall Balls

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