1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

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

January 6, 2020

Mobility/Activation 

4-way Banded Glute Activation, 20 steps per direction followed by 5 air squats 

 

General Warm Up 

3 Rounds 

12 Spidermans 

8 Hinge Squats w/ 45/35lb plate 

6 Strict Chest to Bar Pull Ups (2 sets or less) 

 

Strength Test 

Find 1 RM Back Squat 

 

Conditioning 

18 Chest to Bar Pull Ups 

18 Squat Cleans 115/75lbs 

Rest 1:00 

15 Chest to Bar Pull Ups 

15 Squat Cleans 115/75lbs 

Rest 1:00 

12 Chest to Bar Pull Ups 

12 Squat Cleans 115/75lbs 

Rest :30 

9 Chest to Bar Pull Ups 

9 Squat Cleans 115/75lbs 

Rest :30 

6 Chest to Bar Pull Ups 

6 Squat Cleans 115/75lbs 

 

Accessory Work 

3x10 DB RDLs 

 

Lite Class

Class Glute Activation + Class Warmup

18 Pull Ups 

18 Squat Cleans 

15 Pull Ups 

15 Squat Cleans

12 Pull Ups 

12 Squat Cleans

9 Pull Ups 

9 Squat Cleans  

6 Pull Ups 

6 Squat Cleans 

3 Pull-ups

3 Squat Cleans

 

Finisher

20 Cal Ski Erg Sprint

20 Cal Bike Erg Sprint

January 3, 2020

General Warm Up 

30 S-Arm alternating DB Power Cleans 

30 S-Arm DB Push Press 

15 Burpees AFAP 

 

Mobility/Activation 

Banded Front Rack Mobilization, :90/side 

 

Strength 

Every 2 Minutes For 14 Minutes (1) 3-second Pause Front Squat AHAP

 

Primer 3x :10 Bike Sprint, rest 1 minute between each 

 

Interval Test "Sweeney Quad" 

2 Rounds 

16/10 Calorie Bike 

15 Box Jumps 30/24" 

14 DB Push Press 50/35lbs 

Rest 5:00 

 

*Compare to 11/21/2019

 

Accessory Work

Every Minute Until Failure 

Minute 1: 14/9 Calorie Bike 

Minute 2: 3 KB Swings 53/35lbs 

Add 3 KB Swings each round until failure.

 

Lite Class

2 Rounds of the Class Warm-up plus Class Mobility

5 Rounds For Time 

16 Cals (alternate every round)

15 Weighted Step ups (15 total not each leg)

14 Push Press 

January 2, 2020

Mobility/Activation 

1:00 Dead Hang from pull up bar 

 

General Warm Up 

30 Squat and Twist 

30 S-Arm DB OH Squats 

10 Tall Squat Snatches w/ empty bar 

 

Strength 

Every 2 Minutes For 14 Minutes 

5 Touch and Go Squat Snatch 

 

Ring Muscle Up Skill 

2x3 Kip Swings 

2x2 Big Kips w/ Pull to Hips 

1x 1-3 Muscle Up Turnovers (no dip) 

 

Conditioning Test 

"Punxsutawney Ill" 

4 Rounds 

6 Muscle Ups 

18 Alternating DB Squat Snatch 50/35lbs 

 

*Compare to 11/20/2019

 

Lite Class

Class Warm-up plus :90 Lat Stretch per side

5 Rounds For Time of

25 Double Unders

20 DB Snatches (10 each side)

15 Cals on Bike

10 T2B

5 Pull-ups

Happy New Year!!

New Year’s Day!!

 

Kalsu

 

100 Thrusters 135/95

*EMOM 5 Burpees (start with 5 burpees)

December 31, 2019

Last Class Today is 1:30

 

General Warm Up 

2 Rounds 

:90 Freestanding HS Hold Practice 

20 Duck Walk Steps + 15 Air Squats 

 

Mobility/Activation 

Banded Overhead Stretch with External Rotation bias, :90/side 

 

Strength 

Strict Press 5x5 @ 70% Across 

Press like it's 90% 

 

Conditioning 

For Time 

300m Row 

7 Bar Muscle Ups 

5 Squat Clean and Jerk 225/155lbs 

7 Bar Muscle Ups 

300m Run 

 

Lite Class

Roxanne Warmup then :90 hip flexor stretch per side

3 Rounds For Time of 

500m Row

7 Renegade Rows each side

15 Squat Clean and Jerks

7 Renegade Rows each side

500m Ski

December 30, 2019

General Warm Up 

2 Rounds 

20 Russian KB Swings 53/35lbs 

20 S-Arm KB Push Presses 53/35lbs 

10 Step Through Lunges (5/leg) 

 

Mobility/Activation 

Pigeon Pose, :90/side 

 

Strength 

Test 1RM Deadlift 

 

Conditioning 

AMRAP 12 Minutes 

Climb the Ladder 

25' Double DB Lunge (1 OH, 1 in front rack) 50/35s, 2 Rope Climbs 

50' Double DB Lunge, 3 Rope Climbs 

75' Double DB Lunge, 4 Rope Climbs 

100' Double DB Lunge, 5 Rope Climbs 

Continue climbing as far as possible for 12 minutes. Score is total reps, where 1 rope climb and 25' each equal 1 rep. 

 

Accessory Work

PICK ONE (based upon perceived weakness) 

RDLs 3x10 

V-Ups 4x15 

Banded Strict Pull-ups 2x20 

 

Lite Class

Class Warm-up and mobility then

20:00 AMRAP

Class WOD with equal cals to lunge distance (can split cals on any machine)

December 27, 2019

General Warm Up 

2 Rounds 

20 Duck Walk Steps (on R2 use an empty bar) 

20 Empty Bar Bent over rows 

15 Empty Bar Push Presses 

 

Strength 

Every 2 Minutes For 12 Minutes 

3 Tempo Loading Front Squats 

5 Second Eccentric (Lowering) 1 Second Pause Fast Concentric (Lifting) 

 

Conditioning 

For Time 

10 Squat Snatch 135/95lbs 

30 Lateral Bar Burpees 

10 Squat Clean 155/110lbs 

30 Lateral Bar Burpees 

10 Push Jerk 175/125lbs 

30 Lateral Bar Burpees 

20 Deadlift 225/155lbs 

 

Accessory Work

3 Rounds 

:30 Max Average Wattage on Ski Erg 

Rest 3:00 

Score is your overall average wattage of all 3 rounds

 

Lite Class

Buy In: 20 Cal Bike, Ski, Row AND Run then

10 Power Snatch  

30 Lateral Bar Burpees 

10 Squat Clean 

30 Lateral Bar Burpees 

10 Push Jerk 

30 Lateral Bar Burpees 

20 Deadlift 

Cash Out: 20 Cal Bike, Ski, Row AND Run

Christmas EVE WOD

Teams of 3 Complete

 

150 Cal Ski

150 Cal Bike

150 Cal Run

150 Cal Row

 

EMOM 3 Burpees for the non working partners

December 23, 2019

12 Days of Christmas WOD

1 Clean & Jerk @ 225/150#

2 Muscle-Ups

3 Box Jumps 36/30″

4 Hang Squat Snatch @ 115/75#

5 Bar Facing Burpees

6 Push Press @ 115/75#

7 Pistols (alternating)

8 T2B

9 Wall Ball 20/14#

10 C2B Pullups

11 HSPU

12 Front Squats @ 225/150# (no racks)

 

Lite Class 

Same as regular class

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