1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

September 9, 2019

1. Warm-up 

3 Rounds of 

12 Lunge and Twist (6 with right leg forward, 6 with left) 

12 Air Squats w/ Glute Activation Band 

:15 Bike “sprint” 

 

2. Strength 

Back Squat 3RM then

2 Drops sets at 95% of 3RM 

 

3. Conditioning

5 Rounds of 

10 Power Snatch 75/55lbs 

10 Calorie Row

 

Lite Class

800m run

10 C&J

400m run

10 C&J

200m run

10 C&J

 

Then 

 

3 rounds of

21 KBS 

12 Pull-ups 

100 Double Unders

September 6, 2019

Cialis 20 Mg generico Warm-up

Banded Glute Activation x 20 steps in each direction 

Then 2 Rounds

15 Empty Bar Back Squats with :45 HS Hold in the Bottom of the squat

 

Strength

5RM Back Squat

2x5 Drop Sets @95% of above

 

Conditioning

2 Rounds 

15/12 Calorie Row 

12 Squat Cleans 135/95 

9 Burpee Box Jump Overs 24/20" 

6 Squat Snatch 135/95 

Rest 2:00

 

Lite Class

For Time

50 Box jumps

50 Jumping pull-ups

50 KBS

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 35 pounds

50 Sit-ups

50 Wall ball 

50 Burpees

50 Double unders

September 5, 2019

Warm-up

3 Rounds of 

40 Double Unders

Ski 200m

10 Lunge Steps each leg

 

Shoulder Prep

Banded External Rotation x 20

Band Pull Aparts x 20

Bottoms up Walk (elbow at 90) Down/Back

 

New Gymnastics Cycle

Bar Muscle-ups

 

Conditioning

 

4 Rounds of 

2:00 Work/2:00 Rest 

25 ft shuttle sprint Down/Back x 4

Remaining Time:

Max Calories on Rower (rounds 1,3)

Max Calories on Bike (rounds 2,4)

 

Lite Class

Class Warm-up then

6 Rounds of 

2:00 Work/2:00 Rest 

25 ft shuttle sprint Down/Back x 4

Remaining Time:

Max Calories on Rower (rounds 1,2)

Max Calories on Bike (rounds 3,4)

Max Calories on Ski (rounds 5,6)

 

Finisher

Core Work with Coach Josh

September 4, 2019

1. Warm-up

AMRAP 7 Minutes

10 S-Arm OH DB Walking Lunge Steps

Row 200m

10 Perfect Push Ups

 

2. Strength

5RM Push Press

2x5 Drop Sets @95% of above

 

3. Conditioning

3 Rounds for Time

30ft HS Walk or 4 Wall Walks

15 OHS 95/65

5 KB Single Arm Thruster

 

Lite Class

Class Warm-up then

2 Rounds of 

25 Power Cleans 

25 Front Squats

25 Thrusters 

100 Walking Lunge Steps (50 each leg)

September 3, 2019

Warm-up

3 Rounds

12 S-Arm, S-Leg DB RDLs

12 Wallballs

5-8 Strict Pull Ups

 

Strength

Power Clean

4 Rounds

:90 on, 2:30 off

Singles @ 80-85%

Drop and Reset

 

Conditioning

3 Rounds

50 Wallballs 20/14lbs

20 Pull Ups

 

Lite Class

Class Warm-up and WOD

September 2, 2019

Labor Day WOD 

10am

Family BBQ to follow!

August 30, 2019

Warm-up

Burpees x 30 then 

2 Rounds of 

Ski 250m

Bike 20 Cals

Push Press x 15

Hang Power Snatch x 10

 

Week 2

7 Rep Max Push Press followed by 

2 Drop sets

2x10@-5% of 7 rep max

 

Conditioning

Every 3 mins x 6 Rounds

12 Power Snatch 95/65

12 Bar Facing Burpees

*Rest Remaining Time of Each Round

 

Lite Class

Five rounds for time of:

22 Kettlebell swings

22 Box jumps

Row 400 meters

22 Deadlifts

22 Wall ball

August 29, 2019

Week 4 of 4 Handstand Walk Practice

 

Warm-up

1 Round of

10 Light 1 arm KBS (Russian style) each side

Bottoms up Walk Down/Back at 90 degrees each side

Bottoms up OH Walk Down/Back

10 Downward Dog to Spiderman (5 each side)

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

“Annie meets Cindy” (sit-ups first this time)

50 Sit-ups/50 Double Unders/5 Rounds of Cindy (5 pull-ups, 10 push-ups, 15 air squats)

40 Sit-ups/4 Double Unders/4 Rounds of Cindy

30 Sit-ups/30 Double Unders/3 Rounds of Cindy

2 Sit-ups/20 Double Unders/2 Rounds of Cindy

10 Sit-ups/10 Double Unders/1 Round of Cindy

 

Lite Class

Run 1 mile

Clean and jerk x 21

Run 800 meters

Clean and jerk x 21 

Run 1 Mile

August 28, 2019

Warm-up

10 Hang Power Cleans

15 Cal Bike, Ski and Run

20 Lunge Steps each leg with :03 Hip Flexor Stretch each step

30 Step-ups (15 each leg)

 

Teams of 3

4, 7:00 WODS with 2:00 rest in between

 

WOD 1

7:00 to Build to a Heavy Power Clean (1 Bar)

 

WOD 2

7:00 Max Calorie Air Runner (switch as needed)

 

WOD 3

7:00 AMRAP 5 Hang Power Cleans (50% of WOD 1)/5 Box Jumps 24/20”/5 T2B

 

WOD 4

7:00 Max Calorie Bike

 

Lite Class

Class Warm-up then

 

150 Wall Ball for Time with 5 Burpee EMOM

Rest 2:00

150 Sit-ups for Time with 5 Burpee EMOM

August 27, 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

 

Week 2

7 Rep Max Back Squat followed by 

2 Drop sets

2x10@-5% of 7 rep max

 

Conditioning

For Time

 

400m Run

15 Front Squats 95/65

400m Row

12 Front Squats 135/95

400m Ski

9 Front Squats 165/95

400m Choice

6 Front Squats 195/135

 

Lite Class

Five Rounds for time of:

500m row

10 Hang Squat Cleans

10 Shoulder to OH 

10 Pull-ups

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