12 Commerce Drive Cranford NJ 07016...908-709-4200.

Workout of the Day (WOD)

December 13, 2018

Warm-up

2 Rounds of 

400m run

10 Empty Bar Hang Power Cleans

10 Good Mornings 

10 Scorpions each side

10 World’s Greatest Stretch each side

 

Front Rack Mobility Drills

 

Power Clean Practice

15:00 to Build up to a Heavy Set of 5 T&G Power Cleans

 

Conditioning

Partner WOD

3-3:00 Rounds with 3:00 Rest

1 Sprint Down/Back + 1 Power Clean 165/110

2 Sprints Down/Back + 2 Power Cleans 165/110

Continue in the ladder until the 3:00 mark then rest 3:00 while your partner goes

 

Lite Class

Class Warm-up

3 Rounds of Each Movement

2:00 Work/2:00 Rest Alternating Between Movements each round

1 Sprint Down/Back + 1 Power Clean, 2/2, 3/3 until clock beeps.

Rest 2:00

1 Sprint Down/Back + 1 Front Squat, 2/2, 3/3 until clock beeps

Rest 2:00

1 Sprint Down/Back + 1 Slam Ball, 2/2, 3/3 until clock beeps

December 12, 2018

Warm-up

30 Burpees to get some blood flow then

10 pass Throughs

10 PVC OHS

 

Shoulder Stability

Band External Rotation x 10 each way

Plank Plus x 1:00

 

Snatch Prep- Coach Led

 

Snatch Practice

4 Singles @50%

4 Singles @60%

4 Singles @65%

3 Singles @70%

3 Singles @75%

2 Singles @80%

1 Single  @85%

1 Single  @90%

3 attempts @95%+

 

Conditioning

3-5:00 AMRAPs

10 Cal Bike

30 Double Unders

Rest 1:00

Then

10 Cal Ski

30 Double Unders

Rest 1:00 

10 Cal Row

30 Double Unders

 

Lite Class

2 Rounds of 

1:00 of the following

Lunges

Plank - Elbows

Air Squats

Spidermans

Wall Sit

 

3-7:00 AMRAPs

10 Cal Bike

30 Double Unders

Rest 1:00

Then

10 Cal Ski

10 Burpees

Rest 1:00 

10 Cal Row

15 Sit-ups

December 11, 2018

Warm-up

3 Rounds of 

25 Perfect Strokes on the Rower

10 Push-ups

10 Step Back Lunges with :05 hold per side to stretch hip flexors

 

Core Work 

2 Rounds of 

:45 Plank on Hands

Rest :15

:45 Plank on Left Elbow

Rest :15

:45 Plank on Right Elbow

Rest :15

:45 Hollow Hold

Rest:15

 

Gymnastics Practice

Pull-ups

 

Conditioning

15:00 AMRAP

250m Row

10 Box Jumps 30/24”

5 Bar Muscle-ups

 

Lite Class

Class Warm-up + Core Work

25:00 AMRAP

500M Row

40 Step ups (20 each leg and weighted)

30 Flutter Kicks (1,1,2,2…)

20 Box Dips

10 Pull-ups

 

December 10, 2018

Warm-up

Line Drills

 

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 @50% of your 1RM Front Squat

 

Conditioning

15-12-9

S2OH 135/95

Lateral OTB Burpees

Deadlifts 135/95

 

Lite Class

Group Warm-up

Mobility

EMOM 6:00

4 Front Squats/8 Back Squats

Then

Ascending Ladder (3, 6, 9, 12…)

S2OH 

Sit-ups

Deadlifts 

Lateral OTB Burpees

Ring Row

December 7, 2018

Bike 25 Cals

Run 200m

Bike 20 Cals

Run 200m

Bike 15 Cals

Run 200m

Bike 10 Cals

Run 200m

 

Foam Roll Lats

Banded Lat Stretch x 2:00 Per Side

 

Ring Muscle Up Strength Drills

Pull-up with Isometric Hold (high as you can with :03-:05 Hold) x 10 reps 

 

Bent Over Rows with 3331 Tempo (3-5 reps) x 4 sets

 

Ring Holds with Bands (3-5 reps) x 4 sets

 

Conditioning 

150 Wall Ball with 4 T2B every :45

 

Lite Class

50-40-30-20-10

KBS

Box Jumps

Wall Balls

December 5, 2018

Warm-up

5:00 Foam Roll then

20 Air Squats

10 Empty Bar Back Squats

10 Good Mornings

10 Empty Bar Front Squats

 

Mobility

Accumulate 1:00 Supinated Hang and 1:00 Pronated Hang

Pigeon Stretch x 2:00 Per Side

Couch Stretch x 2:00 Per Side

 

For Time

1000m Row or 800m Run

9-7-5

Back Squats 225/155 

Front Squats 185/125

HSPU

1000m Row or 800m Run

 

Lite Class

Class Warm-up then

4 Rounds of 

500m Row

25 Wall Ball

 

Rest 2:00

 

4 Rounds of 

300m Row

20 Russian Twists

 

Rest 2:00

 

4 Rounds of

 

100m Row Sprint

5 HSPU

December 4, 2018

Warm-up

Lunge Down/Back with Hip Flexor Stretch

Leg Swings x 10

Band Pull Aparts x 20

Kip Swings x 10

PVC pass throughs x 10

PVC OHS

 

Snatch Barbell Warm-up

 

Warm-up to 50% of your 1RM Snatch then

3 Snatches @50% + 5 Strict Pull-ups

3 Snatches @55% + 5 Kip Swings

3 Snatches @60% + 5 Kipping Pull-ups

3 Snatches @65% + 5 C2B Pull-ups

3 Snatches @70% + 3 C2B Pull-ups

3 Snatches @75% + 3 C2B Pull-ups

3 Snatches @80% + 3 C2B Pull-ups

 

Conditioning

Open WOD 17.3

*Prior to 8 minutes, 3 rounds of:

6 Chest-to-Bar Pull-Ups

6 Squat Snatches (95/65 lb)

 

Then 3 rounds of:

 

7 Chest-to-Bar Pull-Ups

5 Squat Snatches (135/95 lb)

 

* Prior to 12 minutes, 3 rounds of:

8 Chest-to-Bar Pull-Ups

4 Squat Snatches (185/135 lb)

 

* Prior to 16 minutes, 3 rounds of:

9 Chest-to-Bar Pull-Ups

3 Squat Snatches (225/155 lb)

 

* Prior to 20 minutes, 3 rounds of:

10 Chest-to-Bar Pull-Ups

2 Squat Snatches (245/175 lb)

 

* Prior to 24 minutes, 3 rounds of:

11 Chest-to-Bar Pull-Ups

1 Squat Snatch (265/185 lb)

 

This will be a 12:00 AMRAP if you don’t make the time cap.

 

 

Lite Class

Class Warm-up then

21-18-15-12-9-6-3 of

Box Jumps

Pull-ups 

Hang Power Snatches

Slam Ball 

Sit-ups

 

December 3, 2018

Warm-up

500m Row

500m Ski

400m, 300m, 200m, 100m of each

 

Spidermans x 10

Scorpions x 10

Lunges x 10 each leg

 

Partner WOD (Partner 1 Works then Rests While Partner 2 Works)

5 Rounds each of 

:30 ME Bike

1:00 ME Burpees

 

5 Rounds each of 

:30 ME Ski

1:00 ME Double Unders

 

Remaining Time at your own pace

4 sets of 

20 Hollow Rocks

10 Bird Dog each side 

 

Lite Class

5 Rounds of

1:00 ME Bike

Rest :20

1:00 ME Double Unders

Rest :20

1:00 ME Row

Rest :20

1:00 ME Burpees

Rest:20

1:00 ME Lunges

Rest :20

1:00 ME Ski

 

November 30, 2018

Warm-up

Gymnastics Warm-up

 

2:00 Banded Lat Stretch per side 

1:00 Door Jamb Stretch per side

 

Volume Work

20:00 alternating between the following:

Even minutes: 5 Strict C2B Pull-ups

Odd Minutes: 5 HSPU (Strict if possible)

 

Partner WOD

50 Partner Med Ball Sit-ups

100 Wall Ball 20/14

150 Cal Ski Erg

100 Wall Ball

50 Partner Med Ball Sit-ups

 

Lite Class

Class warmup and WOD 

November 29, 2018

Warm-up

3 Rounds of

200m Run

5 Front Squats 

5 Push Presses

5 Thrusters 

 

Barbell Prep

20 Band Pull Aparts 

20 Band Rows in Squat Position on the rig

Banded Front Rack Stretch 

 

Barbell Work (3x 135/95, 165/115, 195/135)

Every :45 complete

3 Power Cleans

3 Squat Cleans

3 S2OH

3 Thrusters 

 

2-4-6-8-10 Thrusters 115/75

*200m run before every set of Thrusters

Lite Class

Class Warm-up then

200 Meter Run before every set of Thrusters
2-4-6-8-10-10-8-6-4-2 

Pages