Workout of the Day (WOD)
May 2, 2019
Warm-up
1 mile run
Skill Work
HS Hold on Wall
Freestanding HS
HS Walk
(Even if you don’t have these skills, come in! We have drills for beginner to advanced)
Sprints
3 Rounds of
250m Row SPRINT!
150m Ski SPRINT!
.5 mile Bike SPRINT!
*Rest as needed between efforts
Lite Class
Mile Run Warmup
Buy In: Regular Class Sprints
Remaining Time AMRAP of
5 Pull-ups
10 Tricep Band Press Downs
15 Goblet Squats
May 1, 2019
Warm-up
800m Run
Foam Roll
Band Stretches on the Rig
Abs for Days!
Met-Con
13:00 AMRAP
10 Hang Power C&J 135/95
200m Run
10 OTB Burpees
100m Run
10 Thrusters 135/95
200m Run
Lite Class
Core Work then
10 ->2 Hang Power C&J
200m Run
10 ->2 OTB Burpees
100m Run
10 ->2 Thrusters
200m Run
April 30, 2019
Warm-up
2 Rounds of 10 of the following
Spidermans with twist
Scorpions
Lunge
Burpee
Pass Through
PVC OHS
BB Snatch Warm-up
15:00 to Build up to a Heavy Snatch Triple (not T&G)
After each set 1 set of 3
:10 chin over the bar hold + :05 Negative
Conditioning
“Amanda”
9-7-5
Snatches 135/95
Ring Muscle-Ups
Lite Class
4 Rounds of
30 Slam Ball
30 Lunge Jumps
30 Burpees
300m Run
April 29, 2019
Warm-up
20 Cal Row
20 Cal Ski
20 Slow Air Squats with Perfect Form
20 Double Unders
20 Front Squats
Front Rack Mobility
Asbury Park Summer Games WOD 1
7 Minutes to Establish 7 Rep Max Front Squat:
You can’t squat clean the first rep. Stand with hips and knees extended before starting rep 1
Conditioning
For Time
30 Cal Row
100 Double Unders
30 Cal Ski
25 Cal Row
80 Double Unders
25 Cal Ski
20 Cal Row
60 Double Unders
20 Cal Ski
15 Cal Row
40 Double Unders
15 Cal Ski
10 Cal Row
20 Double Unders
10 Cal Ski
Lite Class
Class Warm-up then class wod
April 26, 2019
1. Warm-up
1 mile run
2. Shoulder Stability Work
3. Skill/Volume Work
Every :90 for 10 Rounds
5 T2B
5 Strict Pull-ups
- Conditioning
30 Cal Bike Buy In
30 Box Jumps 24/20”
30 Burpees
20 Box Jumps
20 Burpees
10 Box Jumps
10 Burpees
30 Cal Ski Cash Out
*You can Ski as the cash in but must bike as the cash out
Lite Class
"Morrison"
50-40-30-20-10
Wall balls
Box jumps
KBS
April 25, 2019
1. Warm-up
2 Rounds of
Slow Bear Crawl Down/Back
Lunge Down/Back
Side Shuffle
10 Pass Throughs
10 PVC OHS
2. Snatch Skill Accessory Work
a. Snatch Grip Press or Push Press
b. Snatch Grip Press into OHS
c. Snatch Balance
d. Snatch Drop
- Work up to 75% of your 1RM Snatch then
EMOM 1 Squat Snatch + 1 Hang Squat Snatch x 5 Rounds
- Conditioning
For Time
30 Wall Ball
300m row
20 Wall Ball
200m row
10 Wall Ball
100m row
Lite Class
Class Warmup then
22 DL
22 OHS
22 burpees
22 pull ups
22 DB squat cleans
*400m run after each exercise
April 24, 2019
- Warm-up
400m Run
10 Good Mornings
10 Power Cleans
10 Front Squats
10 Push Press
- Mobility
- Conditioning
For Time:
800m Run Buy In
10 Power Cleans 155/105
50 Double Unders
10 Front Squats 155/105
50 Double Unders
10 Push Jerks 155/105
50 Double Unders
10 Clusters 155/105
800m Run Cash Out
Mobilize in the remaining time
Lite Class
Same as Regular Class
April 23, 2019
Warm-up
2 Rounds of
500m Row
10 Spidermans with w/twist
10 Lunges with plate OH
2. Back Squat Prep
2 Rounds of
Glute Activation (1:00 per side)
10 Kossack Squats each side
10 Empty Back Squats
3. Strength
Back Squat
4x4@80% of 1RM
Bodybuilding Accessory Work
3 Sets of 10 of
DB Bench Press (slow and controlled)
Bicep Curls (slow and controlled)
Band Tricep Pushdown
- Conditioning
50-40-30-20-10
Double Unders
20-15-10-5
KBS 53/35
Lite Class
Class Warm-up then
8:00 to complete 60 burpees
8:00 to complete 1200m run
8:00 to complete "Annie" (50-40-30-20-10 Double Unders/Sit-ups)
8:00 to complete 2000m row
April 22, 2019
Rookie Rumble Day!
Warm-up
2 Rounds
15 Cal Ski
15 Cal Bike
10 Hang Power Cleans
10 Good Mornings
5 Strict Press
5 Push Press
Coach Led Barbell Warm-up
WOD 1:
6:00 to find max power clean + hang power clean + shoulder to overhead. Bar stays in hands for the entire complex. Must FINISH the complex before the 6:00 time cap.
WOD 2:
8:00 to do:
20 burpees to a plate (45/25lb plate for all athletes)
15 power cleans
15 front squats (75/55 beginner, 95/65 intermediate, 135/95 RX)
10 push press
15 front squats
15 power cleans
Max burpees to a plate in remaining time
Core Finisher
Lite Class
Partner WOD
100 Cal on Bike
100 Shoulder to OH
100 Deadlifts
100 T2B
100 Plank High Fives
April 19, 2019
1. Warm-up with Coach
2. Skill
Sotts Press
3. Strength
Work up to a heavy Power Snatch (no more than 3 misses)
4. Finisher
3 rounds of
Sprint down/back x4
Bear Crawl down/back x3
Burpee Broad Jump down/back x2
Side Shuffle x1
Lite Class
20-18-16-14-12-10-8-6-4-2
Lunges each leg
Wall Ball
Wall Sit w/ adductor squeeze
DB Bicep Curl to Press
KB Deadlift