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

WOD Archive for October 2017

November 1, 2017

1. Warm-up
4 Rounds:
12 Jumping Lunges
10 Light Snatch Balance
8 Strict Pull Ups

2. Strength
Back Squat
Work up to a heavy single around 90%
then
5×3 @ 82.5% of your 1RM
 

3. Met Con
2 Rounds:
20/12 Calories on Bike/Row
20 Pull Ups
15/9 Calories on Bike/Row
15 Pull Ups
10/6 Calories on Bike/Row
10 Pull Ups
Rest 3:00

Lite Class

2 rounds of

400m run

21 slam balls

12 pull ups

Then

4 rounds of 

24 wall balls

12 burpees

October 31, 2017

1. Warm-up
3 Rounds:
400m run
10 Good Mornings 
10 OHS

2. Oly
Snatch
Warm Up
4×2 @ 60-70%
With pause at knee.
Drop and reset
Then
7×1 @ 80-90% of your 1RM.
 

3. Met-Con
3 Rounds:
7 Squat Snatch 185/135lbs
100 Double Unders
 

Lite Class

3 rounds of 

20 KBS

20 goblet squats

Then

10-1 

back squats

push ups

sit ups

Run 100m run after every round

WOD:

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

2. OLY
Clean and Jerk
6×3 @ 70-75%

3. Met-Con
For Time:
9 Calorie Row
9 Thrusters 115/85lbs
15/12 Calorie Row
15 Thrusters
21/15 Calorie Row
21 Thrusters
27/21 Calorie Row
27 Thrusters
 

Lite Class

9 Calorie Row
9 Thrusters 
12 Calorie Row
12  Thrusters
15 Calorie Row
15 Thrusters
18 Calorie Row
18 Thrusters

21 Calorie Row
21  Thrusters
24 Calorie Row
24 Thrusters
27 Calorie Row
27 Thrusters

October 27, 2017

1. Warm-up
1 Round:
15 Light Snatch Balance
15 Chest to Bar Pull Ups
400m Run

2. Strength
Back Squat
Speed Work
8×3 @ 60%

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

4. Conditioning 
Remaining Time Run at a moderate pace.

Lite Class

5:00 of Lunge Steps

5:00 Alternating between Plank and Wall Sit

5:00 Row

5:00 Alternating between 20 Sit-ups and 50 Singles

5:00 50m Run out and back

5:00 Alternating between 10 Burpees and 10 KBS

1 Mile Cool Down Run

*:45 rest between sets

October 26, 2017

1. Warm-up
3 Steady Rounds:
Row 250m
15 Banded Good Mornings
10 Dumbbell Push Press
5 Strict Ring Dips

2. Oly
Push Press
4×4 @ 80%
 

3. Met-Con
AMRAP 15 Minutes
Bike 1k or Row 750m
30 Dumbbell Snatch 50/35lbs
15 Toes to Bar
 

Lite Class

1 Mile Buy In then

3 rounds of
100 Flutter Kicks
30 Dumbbell Snatch
15 Toes to Bar
30 Dumbbell Goblet Squats

October 25, 2017

1. Warm-up
3 Rounds:
10 Jumping Squats
100m run
10 Pull-ups

2. Strength
Back Squat
Work up to a heavy single around 90%
Then
5×3 @ 80%
 

3. Interval 
3 Rounds:
AMRAP 4 Minutes
7 Overhead Squats 115/85lbs
21 Double Unders
Rest 2:00
 

Lite Class

50-40-30-20-10
KBS
Double Unders
Sit-ups
Rest 1:00 after you complete the sit-ups for the round you are on.

October 24, 2017

1. Warm-up
2 Rounds:
:60 Banded Glute Activation
40 Calorie Row
20 Good Mornings

2. Oly
Squat Clean
Warm Up
4×2 @ 60-70%
w/ pause at knee
drop and reset
Then
7×1 @ 80-90%
 

3. Met-Con
AMRAP 16 Minutes
Row 250/200m
15 Power Snatch 75/55lbs
2 Legless Rope Climbs
 

Lite Class

AMRAP 35 Minutes
Run 200m
15 Power Snatch
2 Rope Climbs
Run 200m
15 Lunges each leg
2 Pull-ups*

*Increase pull-ups by 2 each round

October 23, 2017

1. Warm-up
4 Rounds:
:30 Supinated Hang from Pull Up Bar
10 Single Arm Dumbbell Thrusters
(switch arms each round)
20 Calorie Bike/Row

2. OLY
Snatch
6×3 @ 70-75%

3. Met-Con
For Time:
15 Back Squats 225/155lbs
10/7 Calories on Bike
12 Back Squats
10/7 Calories on Bike
9 Back Squats
10/7 Calories on Bike
6 Back Squats
10/7 Calories on Bike
3 Back Squats
10/7 Calories on Bike
(Take bar from the rack.)
 

Lite Class

For Time:
15 Back Squats From the Rack
20 Calories on Bike/Row
12 Back Squats
20 Calories on Bike/Row
9 Back Squats
20 Calories on Bike/Row
6 Back Squats
20 Calories on Bike/Row
3 Back Squats
20 Calories on Bike/Row

October 20, 2017

1. Warm-up
2 Steady Rounds:
20 Banded Good Mornings
15 Pull Ups
800m run

2. Strength
Power Olympic Lifting Total

Find 1RM Power Snatch
Find 1RM Power Clean + Push Jerk
 

3. Met-Con
For Time
50 Burpee Box Jump Overs 24/20″
40 Overhead Squats 155/105lbs
30 Bar Muscle Ups
 

Lite Class

2 Rounds For Time
50 Burpee Box Jumps
40 OHS or Front Squats
30 Pull-ups 

October 19, 2017

1. Warm-up
3 Steady Rounds:
12 KBS 53/35
Run 100m
:30 Goblet Squat Hold
Run 100m

2. Strength
Find a 1RM Front Squat

3. Interval
4 Rounds:
AMRAP 3 Minutes
20 Wallballs 30/20lbs
15 Toes to Bar
Max Rep Dumbbell Snatch in remaining time 70/50lbs
Rest :60
Score is total DB Snatch.

Lite Class

5 Rounds:
AMRAP 5 Minutes
20 Wallballs 30/20lbs
15 Toes to Bar
100m run
Rest :60

Pages