8 Eastman Street Cranford NJ 07016...908-272-7400

Workout of the Day (WOD)

November 24, 2017

Open Gym 9-11am and 3-5pm

1. Warm-up
2 Steady Rounds
15 Light Snatch Balance
15 Chest to Bar Pull-ups
30 Calorie Bike

2. Strength
Back Squat
Speed Work
8×3 @ 70%
 

3. Oly
Power Snatch 4×1
Snatch Pull 4×1
Snatch Deadlift 4×1

Heavier than last time.
 

4. Interval
Dumbbell “DT”
DBs 50/30lbs
5 Rounds:
12 Deadlift
9 Hang Clean
6 Push Press
Rest :30
 

Lite Class

Dumbbell “DT”
DBs 50/30lbs
5 Rounds:
12 Deadlift
9 Hang Clean
6 Push Press
500m Row

November 23, 2017

THANKSGIVING DAY TEAM WOD at 10am

November 22, 2017

1. Warm-up
4 Steady Rounds:
10 Jumping Squats
100m Run
1 Rope Climb

2. Strength
Back Squat
Work up to a heavy single over 90%
Then
5×3 @ 90%

3. Interval        
3 Rounds:
AMRAP 4 Minutes
5 Squat Snatch 155/105lbs
2 Rope Climbs
Rest 2:00
Continue where you leave off each AMRAP.
 

Lite Class

Deck of Cards

November 21, 2017

1. Warm-up
3 Steady Rounds:
40 Double Unders
20 Burpees
10 Good Mornings

2. Oly
Squat Clean

Warm Up
4×2 @ 60-70%
With pause at knee
Drop and reset
Then
7×1 @ 90%+

 

3. Met-Con
10 Rounds:
3 Power Cleans 225/155lbs
15 Wallballs 30/20lbs
 

Lite Class

10 Rounds:
7 Power Cleans
15 Wallballs
20 Mountain Climbers

 

November 20, 2017

1. Warm-up
4 Steady Rounds:
:30 Dead Hang from Pull Up Bar
10 Single Arm DB Sotts Press
(Switch arms each round.)
200m Run

2. OLY
Snatch
6×3 @ 75-80%
 

3. Met-Con
4 Rounds:
15/10 Banded Push-ups
Run 200m
15/10 Strict Pull Ups
Run 200m
 

Lite Class

4 Rounds:
15 1-arm Thrusters (R)
Run 200m
15 1-arm Thrusters (L)
Run 200m

Then

20 Sit-ups
Run 200m
20 Russian Twists
Run 200m

November 17, 2017

1. Warm-up
2 Steady Rounds:
15 Light Hang Power Cleans
15 Light Pause Front Squats
30 Double Unders

2. Strength
Back Squat
Speed Work
8×3 @ 67.5%

3. Oly
Power Clean 4×1
Clean Pull 4×1
Clean Deadlift 4×1
Heavier than last time.

4. Interval
3 Rounds:
20 Air Squats
10 Hang Power Clean 135/95lbs
20 Air Squats
10 Hang Power Clean
20 Air Squats
Rest 2:00
 

Lite Class

Class Warm-up then

Class WOD

 

November 16, 2017

1. Warm-up
3 Steady Rounds:
Run 200m
15 Banded Good Mornings
10 Dumbbell Push Press
:30 HS Hold

2. Oly
Split Jerk
7×2 75-85%

3. Met-Con
7 Rounds:
Run 100m
10 Shoulder to Overhead 135/95lbs
 

Lite Class

Class Warm-up then 2 rounds of

50m 1arm OH Carry x 2 rounds each arm
50m 1arm Suitcase Carry x 2 rounds each arm
1arm Bent Over KB Row x12 x 2 rounds each arm
50m 1arm OH Lunge Steps x 2 rounds each arm
50 Double Unders

*3 Burpees EMOM

November 15, 2017

1. Warm-up
3 Steady Rounds:
15 Jumping Lunges
10 Empty Bar Snatch Balance
5 Strict Chest To Bar Pull Ups

2. Strength
Back Squat
Work up to a heavy single around 90%
Then
5×3 @ 87.5%

3. Interval 
10 Rounds:
4 Bar Muscle Ups
8 Burpees to 6″ Target
Rest :30

Lite Class

Class Warm-up then

10 Rounds:
8 Thrusters
8 Russian KBS
Rest :30

November 14, 2017

1. Warm-up
2 Rounds:
:60 Banded Glute Activation
50 Double Unders
20 OHS

2. Oly
Snatch
Warm Up
4×2 @ 60-70%
With pause at knee.
Drop and reset.

Then

7×1 @ 82.5-92.5%

3. Met-Con
For Time:
Run 800m
100 Wallballs 20/14lbs
Run 800m
 

4. Accessory (after class under the rig)
Lunge Hold
12 Rounds (6 each side.)
:30 on :30 off
Alternate sides.
Back knee should be held 1″ off the ground, Front knee should be at 90 degrees.

Lite Class

Class Warm-up then

Run 1 mile
100 Wallballs
Run 800m
 

November 13, 2017

1. Warm-up
3 Steady Rounds
20 Weighted Lunge Steps
15 Light Front Squats

2. OLY
Clean and Jerk
6×3 @ 72.5-77.5%

3. Met-Con
AMRAP 10 Minutes
Climb the Ladder
2 Overhead Squats 115/85lbs
2 Handstand Push Ups
4/4, 6/6, 8/8, etc.
 

Lite Class

Class Warm-up then

Climb the Ladder
2 Burpees
2 Front Squats
2 Pull-ups
100m run then 4/4/4 100m run…

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