Workout of the Day (WOD)
January 10, 2019
Warm-up
Coach Led Mobility
Clean Barbell Warm-up
8:00 EMOM
1 Squat Clean 80-85%
1 ME set of Wall Ball
Core Finisher
Lite Class
3 Rounds, for Reps, in 17 minutes
1:00 Thrusters
1:00 Power Cleans
1:00 Box Jump-Overs
1:00 Pull-Ups
1:00 Bike Cals
Rest 1:00 Between Rounds
January 9, 2019
Warm-up
3 Rounds of
10 PVC Pass Throughs
10 Kip Swings
10 Light KBS
Core + Shoulder Stability Work
2 Rounds of
Suitcase Carry Down/Back L
Suitcase Carry Down/Back R
Bottoms up Carry Down/ Back L
Bottoms up Carry Down/ Back R
Bottoms up Carry OH Down/ Back L
Bottoms up Carry OH Down/ Back R
*after every set above do one set of 10 Band Pull Aparts for round 1 and :20 Hollow Hold for round 2
T2B Progressions +2 ME Sets of T2B
Conditioning
10:00 Ladder of
DB Snatches
Box Jumps 24”/20”
2-4-6-8-10-12...
(The db snatches are 2 each arm, 4 each arm etc. always alternating)
Lite Class
Core and Shoulder Stability Work then remaining time ladder of
2-4-6-8-10...
DB Snatches
Box Jumps
T2B
Renegade Rows
January 8, 2019
Warm-up
3 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
Front Squat/Back Squat
4 Sets of 4 Front Squats/8 Back Squats @75% of your 1RM Front Squat
Ski Conditioning with a Partner
Male
21-18-15-12-9: Ski for Cals
Rest when your partner goes
Females:
18-15-12-9-6: Ski for Cals
Rest when your partner goes
Lite Class
Class Warm-up then
21-18-15-12-9-6-3 Ski for Cals
After each row, complete 3 S2OH, 6 Front Squats, 9 Back Squats, 12 Sit-ups
January 7, 2019
Warm-up
3 Rounds of
Bear Crawl Down/Back
Lunge Down/Back
Walking Toe Touches Down/Back
Side Shuffle Down/Back
Foam Roll Upper Back and Stretch Lats
15:00 to Build up to a 3RM S2OH
Asbury Park Summer Games WOD 2 (18:00 cap)
3 Person Team
A: 750 Row + 150 DU
B: 1000m Row + 100 DU
C: 1250m Row + 50 DU
Lite Class
Class Warm-up then
5 Rounds of
750m Row
50 Double Unders
25 S2OH
January 4, 2019
Warm-up
Med Ball Cleans x 20
Push-ups x 20
Wall Balls x 20
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
Front Squat/Back Squat
4 Sets of 4 Front Squats/8 Back Squats @70% of your 1RM Front Squat
Conditioning
4 Rounds of
Wall Balls x 25 20/14
Bar Muscle-ups x 5
Lite Class
Class Warm-up then
5 rounds of
8 Power Cleans
12 S2OH
16 Back Squats
24 Burpees
30 (15 Cal Row/15 Cal Ski)
January 3, 2019
Warm-up
Line Drills
Coach Led Foam Rolling
Coach Led Power Clean and Jerk Warm-up
Every 2:00 for 5 Rounds complete 5 T&G Power Clean and Jerks
For Time:
10 down to 1 by 1 of OTB Burpees
After every completed set, do 2 Hang Power Cleans 185/125
Lite Class
Line Drills then
10 down to 1 by 1 of OTB Burpees
After every completed set, do 5 Deadlifts + Hang Power Clean and Jerks.
January 2, 2019
Warm-up
500m Row
20 Cal Bike
400m Row
15 Cal Bike
300m Row
10 Cal Bike
200m Row
5 Cal Bike
Mobility
1:00 Door Jamb Stretch each side
1:00 Lat Stretch with Band
1:00 Pigeon Stretch each side
1:00 Couch Stretch each side
Complete the following:
50-40-30-20-10
Box Jumps 24/20”
Sit-ups
Rest 2:00 then
30 Calories for Time on the Bike
Finisher
2:00 Wall Sit
2:00 Plank
1:30 Wall Sit
1:30 Plank
1:00 Wall Sit
1:00 Plank
:30 Wall Sit
:30 Plank
Lite Class
Same as Regular Class
January 1, 2019
Happy New Year!!
One Class at 10am
“Kalsu”
100 Thrusters 135/95*
*EMOM 5 Burpees
December 31, 2018
Warm-up
100m Ski before every movement
10 Pass Throughs
10 PVC OHS
1:00 Supinated Hang
10 Muscle Snatches (Position 1)
10 Hang Power Snatches
10 Barbell OHS
10 Hang Squat Snatches
EMOM x 10
Hang Squat Snatch + OHS
*Start at 50% of 1RM and increase as possible
Conditioning
21-15-9
T2B
KBS 70/53
(Any remaining time in class use to mobilize for tomorrow)
Lite Class
Class Warm-up then
21-15-9
Hang Power Snatches
T2B
Rest 2:00 then
42-30-18
Wall Ball
Sit-ups
December 28, 2018
Warm-up
Spidermans x 10 each leg
Scorpions x 10 each way
Leg Swings x 10 each leg (front to back and side to side)
Kip Swings x 10
1:00 Supinated Hang
Partner WOD
100 Wall Ball + 5 Rope Climbs Each
80 Pull-ups + 4 Rope Climbs Each
60 Hang Power Cleans 155/105 + 3 Rope Climbs Each
40 Burpees + 2 Rope Climbs Each
20 HSPU + 1 Rope Climb Each
Remaining Time
Complete 1 2:00 Wall sit and 1 2:00 Plank
Lite Class
Class WOD