1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

April 10, 2020

Mobility/Activation 

20 Band Pull Aparts 

20 Scap Pull Ups 

 

General Warm Up 

Run 400m, then: 

3 Rounds 

10 Empty bar Pendlay Rows 

8 Push Ups 

10 Empty Bar OH Squats 

 

Strength 

Below Knee Hang Squat Snatch 

5x1 @90% of your 1RM from W4 

 

Conditioning 

“I am serious, and don’t call me Sherby” 

For Time 

35 DB Thrusters 25/15s 

35 DB Box Step Overs 25/15s to 24/20" 

Rest 2:00 

25 DB Thrusters 45/25s 

25 DB Box Step Overs 45/25s to 24/20" 

Rest 2:00 

15 DB Thrusters 60/40s 15 DB Box Step Overs 60/40s to 24/20" 

 

Accessory Work

3x10 Strict Toes to Bar 

 

At Home WOD

 

800m Run then, 

2:00 Per Side, Pigeon/Banded Pigeon Pose then, 

30 Box Jumps or Squat Jumps

 

Workout

3 Rounds 

30 Single DB Step Ups or Lunges 50/35lbs 

30 S-arm DB Thrusters 50/35lbs 

Rest 2:00 

OR

10 Rounds 

1 Leg Blaster 

Rest 1:00 

 

A leg-blaster is: 20 Air squats + 20 In-place lunges + 20 Jumping Lunges + 10 Jump Squats 

Accessory Work

3x20 

Straight Leg Sit Ups

 

April 9, 2020

Mobility/Activation 

20 Duck Walk Steps 

 

General Warm Up 

Alternating EMOM 6:00 

1. 10 Plate Squat Clean Thrusters 10-45lbs 

2. 12/8 Calorie Bike 

 

Strength 

For Time 

4 Squat Clean & Split Jerk @70% 

3 Squat Clean & Split Jerk @75% 

2 Squat Clean & Split Jerk @80% 

1 Squat Clean & Split Jerk @85% 

 

Conditioning 

AMRAP 3 Minutes Row 30/24 Calories Max Rep Toes to Bar in remaining time Rest 3:00 AMRAP 3 Minutes 25 Toes to Bar Max Calorie Bike in remaining time 

 

Accessory Work 

For Time 20-16-12-8-4 Double KB Snatch 53/35lbs Rest as needed between sets At-home modification: If you only have 1 KB, perform 20 on your right arm, then 20 on the left, then 16 right, 16 left, etc. with no rest between arms.

 

At Home WOD

 

General Warm Up 

2:00 Upward Facing Dog then, 

2 Rounds 

20 Squat Jumps 

10 A-frame Toe Touches 

:30 Handstand Hold 

 

AMRAP 6 Minutes 

50 Burpees then Max Rep Jump Squats in remaining time 

Rest 3:00 AMRAP 

6 Minutes 

50 Jump Squats then Max Rep Burpees in remaining time 

 

Accessory Work

5 x 20 Tempo KB RDLs* 

Rest as needed *5-count to the bottom, fast on the way up! 

April 8, 2020

Mobility/Activation 

Internal Shoulder Rotation Stretch, :60/side 

 

General Warm Up 

3 Rounds Ski, Row, or Run 250m 

10 Deadlifts 95/65lbs 

:20 Hanging L-Sit Hold 

 

Strength 

3" Deficit Deadlift 

3x1 @60-70% 

3x1 @70-80% 

1x1 @80%+ 

1x1 @60% 

 

Conditioning Re-test 

"Lord of the Stings" 

For Time 

8 Clean and Jerks 155/105lbs 

50' HS Walk 

35 Pull Ups 

8 Clean and Jerks 155/105lbs 

50' HS Walk 

20 Chest to Bar Pull Ups 

8 Clean and Jerks 155/105lbs 

50' HS Walk 

10 Bar Muscle Ups 

 

Accessory Work

“PRE" You must hit the following checkpoints to continue* 

Run 400m by 1:30/1:45 

Run 800m by 3:00/3:30 

Run 1200m by 4:30/5:15 

Run 1600m by 6:00/7:00 

Run 2000m by 7:30/8:45 

Run 2400m by 9:00/10:30 

Run 2800m by 10:30/12:15 

Run 3200m by 12:00/14:00 

*You may bank meters, you do not need to stop. If 2 miles are completed by 12/14 minutes, stop.

 

At Home WOD

 

General Warm Up 

3:00 Calf/Achilles Smash (each side) then 

2:00 Dragon Pose (each side) then 

1:30 of Jump Rope then 

10 Push Ups with a twist 

 

Workout For Time 

100 Lateral Line Hops 

50 Mountain Climbers 

20 DB Thrusters 50/35s or less 

75 Lateral Line Hops 

40 Mountain Climbers 

15 DB Thrusters 

50 Lateral Line Hops 

30 Mountain Climbers 

10 DB Thrusters 

25 Lateral Line Hops 

20 Mountain Climbers 

5 DB Thrusters 

 

Accessory Work

5 Rounds 

15 Sliders 

Rest :90 

April 7, 2020

General Warm Up 

30 Band Pull-Aparts 

Then 2 Rounds 

12 Barbell Good Mornings + BTN Press* 

12 Duck Walk Steps 

12 Box Jumps 24/20”, step down 

 

Push Jerk Prep 

3x5 Pause Push Jerks, increasing weight 

 

Strength 

"Touch and Go" Push Jerk 

9-7-5-2 Start around 70% - build across sets if reps stay smooth and fast. 

 

Conditioning 

AMRAP 5 Minutes x 2 

1 Power Snatch 135/95lbs 

4 Burpee Box Jump Overs 24/20" 

2 Power Snatch 135/95lbs 

4 Burpee Box Jump Overs 24/20" 

3 Power Snatch 135/95lbs 

4 Burpee Box Jump Overs 24/20"

4/4, 5/4, 6/4, etc. 

Rest 3:00 Restart on the second AMRAP. 

 

Accessory Work 

Every :90 for 12:00 1 Drop Snatch + 2 Pause OHS

 

At-home WOD

General Warm Up 

5:00 Run then, 

30 High Knees (in place) 

30 Butt Kicks (in place) 

30 Leg Swings (front-to-back) 

30 Leg Swings (side-to-side) then, 

2:00 Per side, Mash Arches of Foot 

 

AMRAP

5 Minutes x 3 

12 Burpees 

16 KB Snatch 53/35lbs (8/side) or 300m Run 

Rest 2:00. 

Continue where you left off.

 

Accessory Work

5 Rounds of 

10 Push-ups

10 Sit-ups

April 6, 2020

General Warm Up 

:60 Front Squat Hold 

15 Burpees 

:60 Saddle Pose

15 Front Squats 

:60 Pigeon/Banded Pigeon Pose /side 

15 Burpees

:60 Front Squat Hold 

 

Strength 

Find a 1RM Squat Clean 

 

Conditioning 

For Time 

Row 1000/900m 

25 HSPU 

50 KB Swings 53/35lbs 

25 HSPU 

Run 800m 

 

Accessory Work

6 Rounds 

AMRAP Peak Wattage on Bike Rest :90 

At-home modification 6 x 50m Sprint Rest :90

 

At-home WOD 

General Warm Up 

3 Rounds 

10 Step Ups or lunges

10 KB RDLs 

10 Box Jumps or Squat Jumps (step down) then 

2:00 Pigeon Stretch (each side) 

 

Workout 

5 Rounds 

20 KB/DB Goblet Step Ups or Lunges 53/35lbs or less 

20 KB Swings or DB Hang Snatches 53/35lbs or less 

20 Box Jumps or Squat Jumps

 

Accessory Work 

Alternating Tabata* 1: Flutter Kicks 2: Legs Extended Hold *Perform 8 cycles of each 

April 3, 2020

General Warm Up 

2:00 Row (increase speed on second minute) Then, 

2 Rounds 

15 Empty bar Pendlay Rows 

10 Push Ups 

15 OH Squats 

 

Mobility/Activation 

Double LAX Ball T-Spine Smash, 2:00 

 

Strength 

Below Knee Hang Squat Snatch 

6x2 @80% of your 1RM from last week 

 

Conditioning 

10 Rounds (Alternating with a partner) 

15 Burpees to a 6" Target 

2 Rope Climbs 

*Alternating full rounds 

 

Accessory Work 

3 Rounds 

Max distance HS Walk (you may re-attempt if you slip up and come down too early) 

Rest 3:00 

 

At Home WOD

General Warm Up 

3 Rounds 

30 Jumping Jacks 

10 Plank Transitions 

 

Workout 

AMRAP 20 Minutes 

15 R. Arm DB Push Presses 50/35lbs or less 

15 L. Arm DB Push Presses 

75 Double Unders

 

Accessory Work 

3 Rounds 

25 Hollow Rocks 

Rest 2:00

April 2, 2020

General Warm Up 

Alternating 6 minute EMOM 

1. 10 Plate Squat Clean Thruster 

2. 12 Calorie Bike 

 

Mobility/Activation 

Banded Front Rack Mobilization, :90/side 

 

Strength

Squat Clean & Split Jerk 5x2 @80-85% 

 

Conditioning 

6 Rounds 

40 Double Unders 

5 Bar Muscle Ups 

8 Deadlifts 225/155lbs 

Rest :30 

 

Accessory Work

Until Failure Every Minute for 7 Minutes 

10/8 Calorie Ski Every Minute for 7 Minutes 

14/10 Calorie Ski Every Minute for 7 Minutes 

18/12 Calorie Ski Every Minute for 7 Minutes 

22/16 Calorie Ski 

Your rest is your remaining time in each window. 

 

At Home WOD

 

General Warm Up 

2:00 Wrist Stretch then 

2:00 Plank then 

20 Leg Swings (front-to-back) 

20 Leg Swings (side-to-side) 

 

Workout 

Run 1 Mile 

5:00 Wall Sit 

5:00 Handstand Hold 

Run 1 Mile 

Push both runs hard! 

 

Accessory Work 

4 Sets 

30 Top Half V-Up 

Rest 1:00 

April 1, 2020

General Warm Up 

3 Rounds 

Run 100m 

8 KB Taters 

:20 Hanging L-Sit Hold

 

Strength 

3" Deficit Deadlift 

8x3 @60% 

 

Conditioning 

AMRAP 14 Minutes 

200m Run 

20 Wallballs 20/14 

12 Toes to Bar 

 

Accessory Work

24-22-20-18-16-14-12-10-8-6-4-2

Unbroken KB Swings 53/35lbs Rest as little as need to remain unbroken 

 

At Home WOD

 

General Warm Up 

20 Spidermans 

20 A-frame Toe Touches 

20 Vertical Leaps 

 

Workout For Time 

150 Kettlebell Swings 53/35lbs or less* 

 

*Every 2 Minutes until you finish, including the start, 16 Jumping Lunges 

 

Accessory Work

Accumulate 5:00 Arms extended at your side

March 31, 2020

General Warm Up 

30 Band Pull Aparts

Then 2 Rounds 

10 Barbell Good Mornings + BTN Press (perform a Good morning followed by a BTN press = 1 rep)

:20 Bike Sprint 

 

Mobility/Activation 

Banded Overhead Contract/Relax, :60/side 

 

Strength 

"Touch and Go" Push Jerk 

3x10 @70% 

 

Conditioning

“Bike Tyson” 

For Time 

15/9 Calorie Bike 

12 Sandbag Cleans 150/100lbs* 

Rest 3:00 

12 Sandbag Cleans 150/100lbs 

15/9 Calorie Bike 

*Sub for Sandbag Cleans are Clean and Jerks 135/95lbs 

 

Accessory Work 

3 Rounds 

Max Distance Row @ :10 faster than your 2K 500m/split 

Rest 4:00 between rounds 

Score is distance in meters.

 

At Home WOD

 

General Warm Up 

Run 800m then 

20 Arm Circles Forward 

20 Arm Circles Backwards 

then 1:00 Squat Hold 

 

Workout 

5 Rounds 

AMRAP 1:00 Mountain Climbers 

AMRAP 1:00 Push Ups 

AMRAP 1:00 Squat Jumps 

AMRAP 1:00 V-Ups 

Rest 3:00 

 

Accessory Work

1:00 R. Side Plank 

1:00 L. Side Plank 

1:00 Rest 

:45, :45, :45, 

:30, :30, :30, 

:15, :15, :15

March 30, 2020

General Warm Up 

3 Rounds each, with a partner 

P1: 1:00 Row 

P2: Max rep S-Arm DB Hang Clusters 

 

Mobility/Activation 

Banded Front Rack Mobilization, :60/side 

 

Strength

Squat Clean 6x3 @60% 

 

Conditioning

For Time 

Run 400m 

30 Alternating DB Snatch 50/35lbs 

Run 400m 

30 Alternating DB Snatch 50/35lbs 

Run 400m 

30 Alternating DB Snatch 50/35lbs 

Run 400m 

 

Accessory Work Prep 

2 sets, increasing speed on round 2 

50m lateral side shuffles (25m per direction) 

50m Carioca steps (cross over/under) 

25m sprint

 

Accessory Work 

4 Rounds 

30-20-10m Shuttle Run

Rest 4:00 

 

At Home WOD

 

General Warm Up

3:00 Jump Rope 

10 Push Ups 

2:00 Jump Rope 

15 Push Ups 

1:00 Jump Rope 

20 Push Ups then 

20 Leg Swings (front to back) 

 

Workout 

Every 3 Minutes for 30 Minutes

10 Burpees 

10 Sumo Deadlift High Pulls (KB, DB, or Barbell) 

30 Lateral Line Hops 

 

Accessory Work 

5 Rounds 

1:00 Superman Hold 

Rest as needed 

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