12 Commerce Drive Cranford NJ 07016...908-709-4200.

WOD Archive for May 2018

May 17, 2018

  1. Warm-up

PVC Snatch Warm-up followed by

BB Snatch Warm-up

 

  1. Snatch Skill Accessory Work
  1. Snatch Grip Press or Push Press
  2. Snatch Grip Press in OHS
  3. Snatch Balance
  4. Snatch Drop
  5. 12:00 of Snatch Practice from the ground

 

  1. Conditioning

For Time

15-12-9-6-3

Deadlifts

C2B Pull-ups

*Deadlift weight will increase each round to the following:

135/95, 185/125, 225/155, 275/185, 315/205        

 

Lite Class

30-20-10

Front Squats

Hops over the bar

Then

30-20-10

Power Cleans

Window Washers holding onto the rig

Remaining Time Alternate between

Bike 10 Calories

1:00 Plank

May 16, 2018

  1. Warm-up

500m row

10 Russian KBS

10 Good Mornings

               10 Down/Back Sprints alternating between running and side shuffles

 

  1. Oly

Every 2:00 for 5 rounds complete

3 T&G P. Cleans + 3 Front Squats + 3 S2OH @70% of 1RM Jerk.

 

  1. Partner WOD – Interval Work

5 Rounds

Partner 1 will start at the rig and sprint down/back/down.  1 will end up by the weights and do 5 burpees.  Immediately after rep 5, you will sprint down/back/down and end up at the rig.  1 will complete 10 KBS.  1 will repeat this for 3:00.  When the 3:00 is up, partner 2 will go.  1 will casually row under the rig for 1:30 and then rest until 3:00 is up. 

 

Lite Class

Same as regular class with a little extra added in J

May 15, 2018

  1. Warm-up

30 Burpees

 

  1. Ankle Mobility and Hip Opening

 

  1. Tempo Back Squats Week 1

5x5 with 5551 Tempo

(:05 down, :05 hold, :05 up, :01 at the top)

 

  1. Conditioning

12:00 to Run 1 mile.  Remaining time Max Effort Wall Ball 20/14

Score is mile time and number of wall ball.

 

Lite Class

Super Set

5x10 of

Back Squat with :05 lowering

BB Hip Thrust

Push Press

15:00 to Run 1 Mile. Remaining time AMRAP of

10 Russian Twist each side

15 WB

20 Sit-ups

May 14, 2018

  1. Warm-up

2 Rounds

Bear Crawl Down/Back x 3

:30 Supinated Hang

Crab Walk Down/Back x 3

:30 Pronated Hang

 

  1. Back Strengthening Exercises

 

  1. Partner Station Work
  1. Sled
  2. Battle Ropes
  3. HSPU or HS Hold
  4. T2B
  5. Burpee
  6. Rope Climb
  7. Lateral Hop over Parallette
  8. Lunge in Place

*The clock will be set for :50 on/:10 off.  Each group of 2 will start in a different spot.  Partner 1 will work for :50.  The :10 allows partner 2 to get set up and ready to go.  You will go through top to bottom twice so push AHAP during the :50 of work knowing you’ll have :70 to rest.

 

Lite Class

Same as Regular Class

May 11, 2018

  1. Warm-up

2 Rounds of

15 Wall Ball

10 Spidermans with w/twist

10 Lunges with plate OH

 

  1. 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

 

  1. Strength

Back Squat (Last week of this linear progression)

4x3@85% of 1RM

 

  1. Accessory Work

3x10

DB Pullover

Ring Dip Negatives

Bicep Curls

Band Pull-apart (20)

 

Lite Class

30-25-20-15-10-5

Band Pull-Apart while in Wall Sit Position

Sit-ups

DB Squat Cleans

*After each set side shuffle down/back 3x

 

May 10, 2018

  1. Warm-up

Speed Ladder Drills

 

  1. Skill Work

HS Hold on Wall

Freestanding HS

HS Walk

 

  1. Sprints

2 Rounds of

250m Row SPRINT!

150m Ski SPRINT!

.5 mile Bike SPRINT!

60M Shuttle SPRINT!

*Rest as needed between efforts

 

Lite Class

Buy In: Regular Class Sprints

Remaining Time AMRAP of

5 Pull-ups

10 Tricep Band Press Downs

15 Goblet Squats

May 9, 2018

  1. Warm-up

Foam Roll

Band Stretches on the Rig

 

  1. Abs for Days!

 

  1. Met-Con

13:00 AMRAP

10 Hang Power C&J 135/95

200m Run

10 OTB Burpees

100m Run

10 Thrusters 135/95

200m Run

 

Lite Class

Core Work then

 

10 ->2 Hang Power C&J

200m Run

10 ->2 OTB Burpees

100m Run

10  ->2 Thrusters

200m Run

May 8, 2018

  1. Warm-up

2 Rounds of 10 of the following

Spidermans with twist

Scorpions

Lunge

Burpee

Pass Through

PVC OHS

 

  1. PVC Snatch Warm-up followed by

BB Snatch Warm-up

 

  1. 20:00 to Build up to a Heavy Snatch Triple (not T&G)

After each set 1 set of 3

:10 chin over the bar hold + :05 Negative

 

  1. Conditioning

“Amanda”

9-7-5

Snatches 135/95

Ring Muscle-Ups

 

Lite Class

4 Rounds of

30 Slam Ball

30 Lunge Jumps

30 Burpees

300m Run

May 7, 2018

  1. Warm-up

20 Cal Row

20 Slow Air Squats with Perfect Form

20 Double Unders

Foam Roll

 

  1. Skill Work

Double Unders or Ring MU Strength Work

               

  1. Conditioning

For Time

30 Cal Row

100 Double Unders

30 Cal Bike

25 Cal Row

80 Double Unders

25 Cal Bike

20 Cal Row

60 Double Unders

20 Cal Bike

15 Cal Row

40 Double Unders

15 Cal Bike

10 Cal Row

20 Double Unders

10 Cal Bike

 

Lite Class

Same as Regular Class

 

May 4, 2018

1.    Warm-up

1 mile run

 

2.    Agility Work

 

3.    Skill/Volume Work

EMOM 10

5 T2B

Remaining Time Plank

*Vary plank style every round

 

4.    Gymnastics Conditioning

2 Rounds of Barbara

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air Squats

Rest 3:00 and repeat 

 

Lite Class

2 Rounds of 

"Jackie" with 3:00 Rest in between

Row 1000m

50 Thrusters 45#

30 Pull-ups  

Pages