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WOD Archive for September 2017

September 29, 2017

1. Warm-up
3 Steady Rounds:
10 Empty Bar Strict Press
12 Toes to Bar
Run 200m

2. Strength
Strict Press
2×10

3. OLY
Pause Low Hang Clean Warm Up
(Above knee)
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset

Then
Hang Clean (below knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Jerk the last rep
NO FAILS

4. Conditioning
4 Rounds:
Run 800m
Rest 2:00

Lite Class

4 rounds

10 Hang Squat Cleans
1:00 Plank
10 Back Squats
1:00 Plank
100m Lunge

September 28, 2017

1. Warm-up
2 Rounds of
15 KBS
:30 Nose and Toes
10 Lunges each leg

 

2. Interval Training
8 Rounds:
Row 15 Calories
Rest :90
All out each interval. The :90 rest will fly by quickly, but there is only 8 efforts, so do your best to put maximal output into each.

3. Conditioning
3 Rounds:
21 Handstand Push-Ups
21 Kettlebell Snatch 70/53lbs
Run 400m
 

Lite Class

8 Rounds:
Row 15 Calories
Rest :60

Then

5 Rounds:
10 Push Press
12 DB Snatches
14 Burpees

September 27, 2017

1. Warm-up
3 Steady Rounds
12 Light Dumbbell Thrusters
8 Strict Pull Ups
Run 200m

2. Strength
Back Squat
4×4 @90%
 

3. Conditioning
3 Rounds For Time:
10 Deadlifts 275/185lbs
2 Legless Rope Climbs
20 Sit Ups

Lite Class

3 Rounds:
20 Deadlifts
2 Rope Climbs/4 progressions
10 T2B

Then

3 Rounds:
20 KBS
20 Goblet Squats
200m run

 

September 26, 2017

1. Warm-up
10 Strict Ring Dips
20 Single Leg Dumbbell Deadlifts
400m run

2. Strength
Deadlift
4×2

3. Oly
Pause Low Hang Snatch Warm Up
(Above knee)
4×3 @ 40-60% 1RM
Drop and Reset
 

Hang Snatch (Below knee)
Every :90 Minutes for 6 rounds
2 Reps @ 85%+
Heavier than last week

4. Conditioning
For Time
50 Wallballs 20/14lbs
10 Muscle Ups
40 Wallballs
8 Muscle Ups
30 Wallballs
6 Muscle Ups
20 Wallballs
4 Muscle Ups
10 Wallballs
2 Muscle Ups
 

Lite Class
For Time
50 Wallballs 20/14lbs
10 Pull-ups
40 Wallballs
8 Pull-ups
30 Wallballs
6 Pull-ups
20 Wallballs
4 Pull-ups
10 Wallballs
2 Pull-ups

*Perform 30 sit-ups after each set of pull-ups
 

September 25, 2017

1. Warm-up
2 Steady Rounds
15 Wallballs
10 Overhead Med Ball Lunge Steps
30 Double Unders

2A. Strength
Back Squat
5×5 @80%

2B. Strength
Press Grip Bench Press
5×5 Heavier than last time

3. Conditioning
6 Rounds
8 Thrusters 135/95lbs
8 Bar Facing Burpees

Lite Class

6 Rounds of
10 Thrusters
10 Bar Facing Burpees
200m run

 

September 22, 2017

1. Warm-up
4 Steady Rounds:
10 Good Mornings
Run 100m

2. Strength
Strict Press
2×10
AHAP

3. OLY
Pause Low Hang Clean Warm Up
(above knee)
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset
 

Hang Clean (below knee)
Every :90 for 6 rounds
3 Reps @ 70%+
Jerk the last rep
NO FAILS
 

4. Conditioning
"Helen"

Three rounds for time:
Run 400 meters
21KB swings 53/35
12 Pull-ups

Lite Class

Double “Helen”

Round 1/4: Row 500m

Round 2/5: Bike 1.5k

Round 3/6: 100 Double Unders

September 21, 2017

1. Warm-up
2 Steady Rounds of
10 Kipping RIng Dips
20 Box Step ups
:60 Wall Sit

2. Conditioning
AMRAP 16 Minutes
6 Squat Snatch 135/95lbs
12 Box Jump Overs 24/20″
18/12 Calorie Row
 

3. Intervals
6 Rounds:
Run 400m
Rest 3:00
 

Lite Class

AMRAP 16 Minutes
6 Back Squats
12 Box Jumps or Step Ups
18 Cal Row

Then

6 Rounds:
Run 400m
Rest 3:00

September 20, 2017

1. Warm-up
3 Steady Rounds;
10 Lateral Squats w/ Kettlebell
:30 Handstand Hold
10 Ring Rows

2. Strength
Back Squat
4×4 @87.5%
 

3. Conditioning
8 Rounds:
Row 150m
Rest :60-:90
 

Lite Class

10 Rounds:
Row 150m
Rest :60

Then

10 Rounds:
15 Sit-ups
15 Wall Ball

September 19, 2017

1. Warm-up
Steady through
10 Good Mornings
20 Overhead Squats 95/65lbs
40 Double Unders

2. Strength
Deadlift
3×3
 

3. Oly
Pause Low Hang Snatch Warm Up
(Above knee)
4×3 @ 40-60% 1RM
Drop and Reset

Hang Snatch (below knee)
Every :90 for 6 rounds
3 Reps @ 70%+
Drop and Reset
NO FAILS
 

4. Conditioning
AMRAP 12 Minutes
Climb the Ladder
3 Sumo DLHP 115/85lbs
3 Chest to Bar
3 HSPU
6 Sumo DLHP
6 Chest to Bar
6 HSPU
9,9,9, etc.
 

Lite Class

Climb the Ladder
3 Sumo DLHP
3 Slam Ball
3 Push Press
6 Sumo DLHP
6 Slam Ball
6 Push Press
9,9,9, etc.

Once you complete 21 of each work your way back down
 

September 18, 2017

1. Warm-up
4 Steady Rounds:
10 Goblet Squats
100m run

2A. Strength
Back Squat
5×5 @77.5%
 

2B. Strength
Press Grip Bench Press
5×5 Heavier than last time.

3. Conditioning
AMRAP 8 Minutes
4 Power Cleans 165/105lbs
4 Bar Muscle Ups

Lite Class

10 Rounds:
10 Goblet Squats
100m run

Then

10 Rounds:
10 KBS
5 Pull-ups

Finisher:
75 Burpees Each Partner Style (I do 5, you do 5 until both partners complete 75)

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