1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

March 16, 2020

Mobility/Activation 

Banded Front Rack Stretch, 1:00/side 

 

General Warm Up 

Run 800m 

Every 200m, perform 5 push ups + 10 Air Squats 

 

Clean Warm Up 

Tall Clean Warm Up, 3 reps in each position 

3 Position 1 Squat Cleans 

3 Hang Squat Cleans w/ pause at the knee 

 

Strength 

Squat Clean 5x1 @90% 

 

Conditioning 

AMRAP 2 Minutes x 4 

20 Sit Ups

AMRAP Burpee Box Jump Overs 24/20" 

Rest 2:00 

 

Accessory Work 

:20 On / 1:40 Off x 5 

Max Distance Row, Damper @ 7/6 or higher 

Score is total meters 

 

Lite Class

12 Rounds of

200m Bike, Ski, Run (alternate every round)

3 Squat Cleans

6 Push-ups

9 Box jumps

12 Sit-ups

March 13, 2020

General Warm Up

3 Rounds

:30 Free-Standing HS Hold

10 Empty Bar Back Rack Jump Squats

8 Empty Bar Behind the Neck Snatch Grip presses

 

Snatch Warm Up

Tall Snatch Warm Up, 3 reps in each position Then 

5 Hang Squat Snatches w/ Pause in the hang

 

Strength

Above Knee Hang Squat Snatch 6x2 @80% of your 1RM from Week 1

 

Conditioning

For Reps

AMRAP 3 Minutes x 4 

350/300m Row

Max Rep Devils Press 50/35s 

Rest 2:00

 

Accessory Work 

AMRAP 7 Minutes 

35' UB HS Walks

 

Lite Class

Roxanne Warmup

 

Annie 

50-40-30-20-10

Double Unders

Sit-ups

then

 

AMRAP 5 Minutes x 4 

500m Row

Max Rep Devils Press 

Rest 2:00

March 12, 2020

General Warm Up

15 Band Pull Aparts (Palms down) Then

3 Rounds

10 Front Squats

5 Bar Facing Burpees

10 Push Press

Then

15 Band Pull-Aparts (Palms Up)

 

Split Jerk Skill

1x10 Split Jerk (no bar - feet only)

2x5 Jerk from split position, empty bar 

1x5 Split Jerk, empty bar

 

Strength

Squat Clean & Split Jerk 

5x3 @75%

 

Conditioning

AMRAP 3:00 x 3

10 Power Snatch 95/65lbs 

20 Wallballs 20/14lbs 

Rest 2:00

Continue where you left off each AMRAP.

 

Accessory Work

Every 5 Minutes for 20 Minutes 

20/16 Calorie Row

20/16 Calorie Ski

20/16 Calorie C2 Bike

Rest the remainder of the interval pedaling 80RPMS @ 1 damper on the C2 Bike

 

Lite Class

Class Warmup

1 mile run then

50 Wall Ball

200m Run

40 Wall Ball

200m Run

30 Wall Ball

200m Run

20 Wall Ball

200m Run

10 Wall Ball

200m Run

March 11, 2020

Mobility/Activation

Tricep/Lat Smash, 1:00/side

 

General Warm Up

3 Rounds

10 Calorie Row/Ski/Bike 

10 Single Leg KB Deadlift 

10 Push-Ups

 

Strength

3" Deficit Deadlift 8x3 @65%

 

Pull Up Progression Warm Up

1-2 times through, all unbroken. Repeat the second time with Chest to Bar

1 Pull Up + 1 Kip

2 Pull Ups + 1 Kip

3 Pull Ups + 1 Kip

 

Conditioning

AMRAP 7 Minutes 

30/20 Calorie Bike

60 Air Squats

30 Chest to Bar Pull Ups

 

Accessory Work

5 Rounds

8 Double KB Hang Squat Clean Thrusters AHAP

Rest 2:00

 

Lite Class

5 Rounds of the Class Warmup then

5 Rounds of 

15 Pull-ups

20 Air Squats

25 Cals on alternating machines

March 10, 2020

General Warm Up

AMRAP 5 minutes

10 Hang Power Clean and Jerk 

20 Double Unders

:30 Wall Sit

 

Strength

"Touch and Go" Push Jerk 10-8-6-2

 

HSPU Skill

5x1 HSPU Negative, kick down after each

3x1 HSPU Negative + butt to the wall, knees out 2x 2-4 Kipping HSPU

 

Conditioning

"Bean-o"

AMRAP 14 Minutes

12 Lateral Bar Burpees

6 Power Clean 185/125lbs

12 HSPU

 

Accessory Work

4 Rounds

9 Double DB Box Step Overs 50/35s to 24/20" 

12 Double DB Front Squats 50/35s

Rest :30 between each round

 

Lite Class

Class Warmup

4 Rounds of 

50 Sit-ups

40 Double Unders

30 Lunge Steps

20 Power Cleans

10 S2OH

March 9, 2020

Mobility/Activation 

Couch Stretch 2:00/side

 

General Warm Up

Steady Through 

20 Calorie Row 

20 KB High Pulls 

20 KB Squats

 

Clean Warm Up

Tall Clean Warm Up, 3 reps in each position 

3 Position 1 Squat Cleans

3 Hang Squat Cleans

 

Strength

Squat Clean 6x2 @85%

 

Conditioning

3 Rounds

Run 400m

30 KB Swings 53/35lbs

 

Accessory Work

6 Rounds 

500m C2 Bike 

Rest 3:00

 

Lite Class

Class Warmup then 

4 Rounds of 

400m Run

30 KBS

30 Goblet Squats

March 6, 2020

Mobility/Activation 

20 Band Pull Aparts 

20 Scap Pull Ups 

 

General Warm Up 

20 BTN Empty Bar Snatch Grip Presses 

20 Empty Bar OH Squats with Glute Activation Band 

 

Snatch Warm Up 

Tall Snatch Warm Up, 3 reps in each position Then

5 Power Position Snatches 

 

Strength

Above Knee Hang Squat Snatch 

5x3 @70% of your 1RM from last week 

 

Conditioning 

For Time 

10 Alternating DB Squat Snatch 50/35lbs 

10 Toes to bar 

30' HS Walk 

Rest 1:30 

20 Alternating DB Squat Snatch 50/35lbs 

20 Toes to bar 

30' HS Walk 

Rest 1:30 

30 Alternating DB Squat Snatch 50/35lbs 

30 Toes to bar 

30' HS Walk 

 

Accessory Work 

5 x 20 (10 each Arm) Single Arm DB Row

 

Lite Class

3 Rounds of 

20 Band Pull Aparts 

20 Scap Pull Ups 

20 Glute Activation Steps + 10 Air Squats each way

 

For Time 

10 Alternating DB Squat Snatch each arm

10 Toes to bar 

60' Bear Crawl 

Rest 1:30 

20 Alternating DB Squat Snatch each arm 

20 Toes to bar 

60' Bear Crawl 

Rest 

1:30 

30 Alternating DB Squat Snatch each arm

30 Toes to bar 

60' Bear Crawl

March 5, 2020

Mobility/Activation 

20 Duck Walk Steps 

 

General Warm Up 

1:00 Dead Hang 

Then 3:00 on any machine 

:10 HARD :20 EASY 

Then 

1:00 Goblet Squat Hold 

 

Strength 

Squat Clean & Split Jerk 5x4 @70-75% 

 

Bar Muscle Up Warm Up 

Jumping Kip Swing, 5 reps 

Kip + Knees Up, 4 reps 

Kip + Knees + Hips to the bar, 3 reps 

2 Bar Muscle Ups 

 

Conditioning 

AMRAP 10 Minutes 

10 Box Jump Overs 24/20" 

3 Bar Muscle Ups 

 

Accessory Work

For Distance 

6 Rounds on C2 Bike Erg 

:20 Standing / :40 Sitting

:30 Standing / :30 Sitting 

:40 Standing / :20 Sitting 

Rest 1:00 

 

Lite Class

Class Warmup then

30-20-10

Squat Clean and Jerk

Box Jump

Pull-up

Ski for Calories

March 4, 2020

Mobility/Activation 

Banded Overhead Distraction, :60/side 

 

General Warm Up 

2 Rounds 

10 Good Mornings 

12 OH Squats w/ empty bar 

12 Calorie Row 

 

Strength 

3" Deficit Deadlift 8x3 @62.5% 

 

Conditioning 

AMRAP 4 Minutes Until Completion: 

60 Double Unders 

20 OH Squats 75/55lbs 

Max Rep Burpees 

Rest 2:00 

Continue until you've completed 75 Burpees 

 

Accessory Work 

5 Sets 

5 R. Arm KB Snatch 53/35lbs + 5 OHS 

Rest :30 

5 L. Arm KB Snatch 53/35lbs + 5 OHS 

Rest 1:00

 

Lite Class

Class Warmup then

AMRAP 4 Minutes Until Completion: 

60 Double Unders 

20 Goblet Squats 

Max Rep Burpees 

Rest 2:00 

Continue until you've completed 100 Burpees

March 3, 2020

General Warm Up 

AMRAP 5 minutes 

5 Bike Calories 

10 S-Arm DB Thrusters 35/25s (5/side) 

3 Strict Pull Ups 

 

Push Jerk Prep 

3x5 Pause Push Jerks, increasing weight 

 

Strength 

"Touch and Go" Push Jerk

9-7-5-2 

 

Conditioning 

6 Rounds w/ a Partner 

15/12 Calorie Row

12 Thrusters 115/75lbs 

9 Bent Over Rows 

Alternate movements with a partner. 

 

Extra 

2 Rounds 

AMRAP 3 Minutes 

Bike Calories 

AMRAP 2 Minutes 

Goblet Lunge 70/53

AMRAP 1 Minute

GHD Sit Ups 

Rest 2:30

 

Lite Class

Class Warmup then

6 Rounds 

15 Calorie Row

12 Thrusters 

9 Bent Over Rows

6 Calorie Bike

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