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

WOD Archive for March 2018

March 30, 2018

  1. Warm-Up

1000m slow row

Foam Roll (10:00)

 

  1. Back Squat Prep

2 Rounds of

Glute Activation 2:00

Kossack Squats x 20 each side

Empty Bar Back Squat with :03 Pause each rep x 20

 

  1. Back Squat

5x5 @60% of 1 RM with :03 Pause on each rep (no bounce)

 

  1. 1000m Row @60-70%

Core Work

 

Lite Class

4 Rounds of

8 Back Squats

12 Front Squats

1:00 Plank (change each round)

 

Then

 

4 Rounds of

20 Wall Ball

20 Knees to Elbows

1:00 Wall Sit

March 29, 2018

Hero WOD

"Small"

Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24"/20” box
Run 800 meters

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

 

Lite Class

Same as regular class

March 28, 2018

  1. Warm-up

10 Pass Throughs

10 Spidermans

10 Ring Rows

10 PVC OHS

10 Strict Pull-ups

10 Strict Knees to Elbows

 

  1. Skill Work

Hang Snatch Drills

Rope Climb Technique

 

  1. Met-Con

4 Rounds of

7 Hang Squat Snatches @50% of 1RM Snatch

5 Cal Bike

2 Rope Climbs

 

Lite Class

Rope Climb Technique Then

10 Rounds of

1 Rope Climb

10 KBS

1 Rope Climb

10 Cal Bike

March 27, 2018

  1. Warm-up

25 Burpees

20 Empty Bar Deadlifts

15 Bent Over Rows

10 Strict Presses

  1. Skill Work

Strict HSPU Drills to Build Strength

 

  1. Met-Con

4 Rounds for Time of

50 Ft. Lunges

12 Deadlifts @50% of 1RM

 

Lite Class

1 Mile Run then

5 Rounds of

10 T2B

10 Goblet Squats

10 Deadlifts

10 Single Arm DB Presses each arm

March 26, 2018

  1. Warm-up

Roxanne!

  1. Skill Work

Rowing

       3. Met-Con

3 – 7:00 AMRAPS with 1:30 Rest in Between

  1. 200m Run/20 Air Squats
  2. 15 Calorie Row/15 Sit-ups
  3. 10 Calorie Bike/10 Burpees (Open Standard)

Lite Class

6 – 7:00 AMRAPS with :30 Rest in Between

  1. 50 Bicycles/25 Hang Cleans/25 Push Press
  2. 40 Double Unders/40 Mountain Climbers
  3. 30 Lunge Jumps/30 Russian Twists
  4. 200m Run/20 Air Squats
  5. 15 Calorie Row/15 Sit-ups
  6. 10 Calorie Bike/10 Burpees (Open Standard)

March 23, 2018

Workout 18.5      

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups...

Lite Class

Sled and Core Work 

March 22, 2018

1. Warm-up

5 Steady Rounds:

20 Calorie Row

15 Sit-ups

10 Dumbbell Front Squats

 

 

2. Strength

EMOM 10:00

3 T&G Power Snatches @60% of 1RM Power Snatch

 

3. Met-Con

3 Rounds:

20 Thrusters 45/35lbs

Row 20 Calories

 

Lite Class

Sled Pushes and Core Work!

March 21, 2018

  1. Mobility

Foam Roll

  • Upper Back
  • Lats
  • Glutes
  • Hamstrings
  • Hip Flexors
  • Quads
  • Calves
  1. Skill

Split Jerk (Foot Work Practice

10x1 @50% of 1 RM

  1. Met-Con

10 Down to 1 by 1 of

Russian KBS

Burpees

 

Lite Class

7 Rounds of

7 Thrusters Right Arm KB or DB

7 Thrusters Left Arm KB or DB

7 Slam Ball

7 Lunge Steps each leg with Slam Ball OH

7 V-ups

 

 

March 20, 2018

1. Warm-up
3 Steady Rounds:
10 DB Thrusters
30 Double Unders
1 Legless Rope Climb

 

2. OLY
Back Squat 4×4
(Start at 70%)
 

 

3. Met-Con
3 Rounds:
20 Box Jumps
15 Wall Ball 20/14
10 Hang Power Snatch 115/80

 

Lite Class

5 Rounds of

1:00 ME of the Following

Bike

Russian Twists

Box Jumps/Step Ups

Plank (Vary Each Time)

T2B

Bird Dog

1:00 Rest

March 19, 2018

  1. Warm-up

        3 Rounds of 

        Lunge Down/Back

        10 Kip Swings

        10 Pass Throughs

        10 Russian KBS

  1. Strength   9:00 EMOM 

       1 Clean + 1 Hang Clean + 1 Push Jerk             

       @60% of 1RM Push Jerk

  1. Met-Con

       21-15-9 

       Thrusters 115/75

       C2B Pull-ups

 

Lite Class

10 Rounds:

Row 150m

Rest :60

Then

10 Rounds:

15 Sit-ups

15 Wall Ball

       

 

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