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

WOD Archive for April 2018

April 30, 2018

1.    Warm-up

3 Rounds of 

500m Row

10 Spidermans with w/twist

10 Lunges with plate OH

 

2.    Back Squat Prep

2 Rounds of 

Glute Activation (1:00 per side)

15 Kossack Squats each side

15 Empty Back Squats with: 03 pause at bottom

 

3.    Strength

Back Squat 

4x4@80% of 1RM

 

4.    Bodybuilding Accessory Work

3 Sets of 10 of

DB Bench Press

Bicep Curls

Band Tricep Pushdown

 

Lite Class

8:00 to complete 60 burpees

8:00 to complete 3 laps

8:00 to complete "Annie" (50-40-30-20-10 Double Unders/Sit-ups)

8:00 to complete 2000m row

April 27, 2018

  1. Warm-up

We have some fun stuff for you today!

 

  1. Rowing Efficiency Drills

 

  1. Met-Con

10-8-6-4-2 C2B Pull-ups

5 Cal Bike after each set

Rest 1:00

2-4-6-8-10 C2B Pull-ups

5 Cal Bike after each set

 

Lite Class

Buy In: Regular class Met-Con then

Core Work:

Rower Pike-ups

Strict T2B

Ring Roll-outs

Back Extensions

Cash Out: Tabata Row with Burpee Penalty

April 26, 2018

  1. Warm-up

Mile Run

  1. 15:00 Focused Mobility
  2. 10: 00 to build up to a Heavy Power Snatch (must be a clean rep i.e. no press out or starfish)
    At the 10:00 mark complete

“Isabel”
For Time:
30 Power Snatches 135/95

  1. Extra Work

Complete 4 sets of

10 Rower Pike-Ups

ME Handstand Hold (max :60 per set)

 

Lite Class

3 Rounds of

20 KBS

40 Box Jumps

60 Air Squats

Rest 2:00

Then Complete 2 Rounds without coming down

: 30 on hands

: 30 on one elbow

: 30 on other elbow

: 30 on both elbows

Rest 2:00

Then Complete 2 Rounds of

20 Bulgarian Split Squats each leg

20 Box Dips

April 25, 2018

  1. Warm-up

800m Run

10 Good Mornings

10 Power Cleans

10 Front Squats

10 Push Press

 

  1. Oly

Every :90 for 5 rounds complete

             3 T&G P. Cleans + 3 Front Squats with: 03 Hold in Bottom @70% of 1RM P. Clean

 

  1. Met-Con

For Time:

800m Run Buy In
10 Power Cleans 155/105
50 Double Unders
10 Front Squats 155/105
50 Double Unders
10 Push Jerks 155/105
50 Double Unders
10 Clusters 155/105

800m Run Cash Out

 

Lite Class

Same as Regular Class

April 24, 2018

  1. Warm-up

2 Rounds of

Glute Activation (1:00 per side)

             15 Kossack Squats each side

15 Empty Back Squats with: 03 pause at bottom

 

  1. Strength

          Back Squat

          5x5 @75% of 1RM

 

  1. Met-Con

For Time

30 Wall Ball

300m row

20 Wall Ball

200m row

10 Wall Ball

100m row

 

Lite Class

10 Rounds of

250m row

15 Lunges each leg with weight OH

10 Burpees

April 23, 2018

  1. Warm-up

10 Hollow Rocks

10 Supermans

10 Spidermans

10 Kip Swings on Rig

10 Kip Swings on Rings

 

  1. Skill

Ring Muscle-up Drills

  1. Sled Work

5 Rounds of

Push/Pull Down & Back x3 + 7 T2B

 

Lite Class

Partner WOD

100 Cal on Bike

100 Shoulder to OH

100 Deadlifts

100 T2B

100 Plank High Fives

April 20, 2018

1.    Warm-up with Coach

 

2.    Skill

Sotts Press

 

3.    Strength

Work up to a heavy Snatch (no more than 3 misses)

 

4.    Finisher

3 rounds of

Sprint down/back x4

Bear Crawl down/back x3

Burpee Broad Jump down/back x2

Side Shuffle x1

 

Lite Class

20-18-16-14-12-10-8-6-4-2

Lunges each leg

Wall Ball

Wall Sit w/ adductor squeeze

DB Bicep Curl to Press

KB Deadlift

April 19, 2018

1.    Warm-up

Choose 10:00 on Bike, Row, Ski

2.    10:00 Mobility

3.    Met-Con

Complete 2 Rounds of

500m Row

10 HSPU

400m run

10 30/24” Box Jumps

1.5 mile Bike

10 Bar-Muscle-ups

 

Lite Class

Complete 3 Rounds of

500m Row

20 Push-ups

400m run

20 Box Jumps

1.5 mile Bike

20 DB Bent Over Rows

April 18, 2018

1.   Warm-up

800m Run

10 Pass Through

10 Ring Rows

10 Ring Dips

 

2.    Barbell Warm-up and Drills

3.    Work up to a heavy C&J (no more than 3 misses)

4.    Met-Con

7:00 AMRAP

5 S2OH @65% of 1RM Jerk

10 Hollow Rocks

15 Double Unders

 

Lite Class

35:00 AMRAP

Partner 1 Rows 350m

Partner 2 completes AMRAP of 

4 Pull-ups

8 Thrusters

12 Knees to Elbows

*Pick up where your partner left off

April 17, 2018

1.    Warm-up

2 Rounds of 

Glute Activation (1:00 per side)

15 Kossack Squats each side

15 Empty Back Squats with: 03 pause at bottom

 

2.    Strength

Back Squat

5x5 @70% of 1RM

 

3.    Met-Con

21-15-9

KBS 70/53

Pull-ups

 

Lite Class

800m Run

36 Sit-ups

18 Front Squats

18 Pull-ups

800m Run

30 Sit-ups

15 Front Squats

15 Pull-ups

800m Run

24 Sit-ups

12 Front Squats

12 Pull-ups

800m Run

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