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

WOD Archive for June 2016

July 1, 2016

AMRAP 4 Minutes

10 Light Dumbbell Push Press

10 Squat jumps

 

“Touch and Go” Push Jerk 5×5 – Start at 70% Work up

 

AMRAP 12 Minutes

Climb the Ladder

3 Kipping Handstand Push Ups

2 Back Squats 185/125

(6/4), (9/6), (12/8), etc.

1:00 rest

100 hollow rocks for time

June 30, 2016

2:00 Banded Glute Activation

then

3 Rounds

40ft Handstand Walk

10 Light Good Mornings

 

EMOM 5 minutes – 6 Touch and Go Deadlift @70%

 

5 rounds of 

400m run

20 push ups

10 ring dips

June 29, 2016

1 mile run

 

7×2 Power clean to split jerk – Start @80% of Power Clean max and work up.

 

3 Rounds for time

15 Bar Facing Burpees

15 Hang Power Cleans 155/105lbs

45 Wallballs 20/14lbs

June 21, 2016

1. Warm-up
3 Steady Rounds
10 Light Front Squats
Row 20 Calories

2. Strength
6×3 Squat Clean and Split Jerk – Start @70% and Work up

3. Met-Con
5 Rounds for time
7 Squat Snatch 155/105lbs
7 HSPU
7 T2B

Lite Class

10 Rounds of

10 Front Squats
10 Cal Row
10 OH Squats
10 Hanging Knee Raises
1:00 Plank
1:00 Wall Sit

June 20, 2016

1. Warm-up
10:00 to run 400m run and mobilize with the remaining time.

2. Strength
Back Squat 5×4 @80%

3. Met-Con
Every 6 Minutes for 30 Minutes complete:
10 Deadlifts 315/225lbs
Run 400m
10 Muscle Ups/15 pull-ups

Lite Class
Every 5:00 for 35:00 complete:
10 deadlifts
200m run
10 pull-ups
10 burpees

June 20, 2016

1. Warm-up
10:00 to run 400m run and mobilize with the remaining time.

2. Strength
Back Squat 5×4 @80%

3. Met-Con
Every 6 Minutes for 30 Minutes complete:
10 Deadlifts 315/225lbs
Run 400m
10 Muscle Ups/15 pull-ups

Lite Class
Every 5:00 for 35:00 complete:
10 deadlifts
200m run
10 pull-ups
10 burpees

June 17, 2016

Monster Mash!

For time:
12 Squat Clean 185/135
9 Thrusters 185/135
6 Clean & Jerks 185/135

7 Round for time of:
250m Row
5 Handstand Push-ups, strict

3 Rounds for time of:
400m run
8 Deadlifts 275/185
2 Legless Rope Climbs

Rest 3:00 between workouts

Lite Class

Hero wod "Badger"
3 rounds of
30 squat cleans
30 pull ups
800m run

June 16, 2016

Warm up
2 Steady Rounds:
12 Pull Ups
15 KB Swings 53/35lbs
Run 200m

6x3 power clean split jerk
Star at 70% and work up

104 wall balls
52 pull ups

Finisher
3 rounds of
50 sit ups
25 KBS

Lite Class
5 rounds
20 kbs
200m run
10 front squats
Then
5 rounds
20 goblet squats
200m run
10 strict press
Then
5 rounds
20 weighted sit ups
10 cal row

June 15, 2016

Warm up
2:00 of banded glute activation
Then
2 rounds of
7 Supermans
14 cal row
21 push ups

EMOM 5 minutes – 5 Touch and Go Deadlift @70%

21-15-9-15-21
Kettlebell Swings 53/35lbs
Toes to Bar
Leg less rope climbs
* rc go 3-2-1-2-3
Reg rc are double

Lite Class
150 push ups
150 air squats
150 sit ups
150 4 count flutter kicks
75 thrusters with weight on the bar!!!

June 14, 2016

Warm up
Row 500m
Then
20 Light High Hang Squat Snatch
Then
20 Snatch Grip Push Press

8x2 Touch and go snatch as heavy as possible

For time
800m run
2k row
800m run

Lite Class
10 rounds of
10 back squats
10 cal row
Then
5 rounds of
10 hanging knee raises
10 push presses

Pages