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

WOD Archive for July 2018

July 17, 2018

Warm-up

2 Rounds

Lunge Down/Back x 2

Burpees x 15

Supinated Hang x :30

 

Mobility

Pigeon pose x 2:00 per side

Couch Stretch x 2:00 per side

Banded Lat Stretch x 2:00 per side 

 

Front Squat/Back Squat 

4 Sets of 

4 Front Squats/8 Back Squats starting at 60% of 1RM Front Squat

 

Conditioning 

Partner You go/I go every other :30 for 4 Rounds 

Double Unders

Burpees 

Row for Meters

 

(I do ME DU for :30, then you go.  Then I do ME Burpees for :30, then you go. Then I Row ME for meters for :30, then you go. Repeat 3 more rotations. 

 

Lite Class

5 Rounds of 

4 Front Squats

8 Back Squats 

12 Burpees

 

Then

 

5 Rounds of

4 Pull-ups 

8 KBS

12 Cal Row

 

Remaining Time

Bike Sprints

July 16, 2018

Warm-up

3 Rounds of 

Table Tops x 10 with :05 hold per rep

Kip Swings x 10

Glute Activation x 1:00 per side

Push-ups x 10

 

Shoulder Mobility 

Banded Lat Stretch x 1:00 per side

Band External Rotation (parallel/45 degree/OH) x 10 each angle

Door Jamb x 1:00 per side

 

Volume Training

10:00 EMOM 

3-5 Strict HSPU (We will cover scaling options)

 

Partner WOD

50 Partner Sit-ups with Med Ball Pass 20/14

400m run with med ball (switch as needed)

30 Strict Pull-ups with Med Ball in Feet (30 total)

20 Partner Wall Ball Tosses each side by side then switch sides do 20 more

10 Russian Twists passes each side by side then switch sides and do 10 more

 

Lite Class

Class Warm-up

Class WOD

July 13, 2018

Warm-up

10 Worlds Greatest Stretch per side

10 Leg Swings per side

Glute Activation 1 min per side

10 good mornings with barbell

10 Front Squats

10 Back Squats 

 

Front Rack Warm-up/Explanation of Squat cycle 

 

Front Squat/Back Squat 

4 Sets of 

4 Front Squats/8 Back Squats starting at 50% of 1RM Front Squat

 

Conditioning 

11.3

5 minute AMRAP

Squat Clean and Jerk (165/110)

 

Lite Class

Class Warm-up

Part 1 

4 Rounds:

5 Front Squats

10 Back Squats 

10 Cal Bike

 

Part 2

AMRAP remaining time

R arm OH Lunge down/back

10 pull-ups 

L arm OH Lunge down/back

10 knees to elbows

July 12, 2018

Warm-up

Part 1: Line Drills

 

Part 2: Coach led Mobility

 

Part 3: 3 Cone Drill

T Push-ups

Kneeling Thoracic Rotation 

 

Part 4: Agility

 

Workout

Tabatas (4 consecutive rounds of the same movement before moving on to the next)

Double Unders

KBS

Hollow Hold

Push ups

 

Lite Class

Class Line Drills

Class Tabatas

Chipper:

100 sit ups

90 mountain climbers

800 m run

70 flutter kicks

60s Plank

500 m row

40s HS Hold

30 sdhp

20 Burpees 

10 opposite arm/opposite leg, 5s Hold

July 11, 2018

Warm-up

3 Rounds:

10 Pass-Throughs 

10 PVC OHS

5 Spidermans (with thoracic rotation) each side

 

Snatch Warm-up

 

10 minute EMOM 1 full snatch + 1 Hang Snatch starting at 50% of 1RM

 

“Kelly”

5 Rounds For Time:

400 Meter Run

30 Box Jumps 24/20

30 Wallballs 20/14

 

Lite Class

Class WOD

July 10, 2018

Warm-up

7:00 Partner AMRAP

P1 does 5 Burpees/10 Sit-ups

P2 holds plank until P1 sprints to tag them and they switch

 

Shoulder Stabilization 

2 Rounds 

Scap Pull-ups x 10

Band Rows with :03 Hold x 10

External Rotation x 20 each arm 

 

Gymnastics Work

3 Rounds of 

5 Strict Pull-ups

:30 Handstand Hold

 

15:00 Climb the Ladder

1 Power Clean and Jerk @60% of 1RM Jerk

1 OTB Burpee

1 Bar Muscle-up

 

 

Lite Class

Class Warm-up

21-18-15-12-9-6-3

Hang Squat Clean

Single Arm DB Push Press

OTB Burpee

July 9, 2018

Warm-up

20:00 to complete 

1 Mile Run

Lunge Down/Back x 3

Bird Dog x 5 each side with :05 hold per side

:45 side plank each side

Rower Pike x 10

 

Conditioning 

3 Stations

:30 on/:30 rest x 8 consecutive rounds in each station 

 

1. Row for Meters

2. Sled Push/Pull

3. Core

Hollow Rocks x 2

ME T2B x 2

Reverse Snow Angels x 2

Elbow Plank Plus x 2

 

Lite Class

1 Mile Run Warm-up + Class WOD 

July 6, 2018

Warm-up

3 rounds:

20 glute bridges

10 Strict Pull-ups

5 Burpees

100m Run

 

Olympic Lifting

Clean and Jerk

5-5-3-3-1-1-1-1

 

Conditioning

2 rounds:

3 min AMRAP/2:00 rest (If you finish the 15-10-5, rest remaining time of 3:00 plus 2:00 rest)

 

  1. 15-10-5

Thrusters 95/65lb

C2B Pull ups

 

  1. 15-10-5

Power cleans 135/95lbs

Ring dips (If possible, perform 1 muscle-up into the ring dips)

 

 

Lite Class

Class Warm-up then

3 rounds:

3 min AMRAP/1:00 rest

 

  1. 15-10-5

            Thrusters

            Pull ups

 

  1. 15-10-5

        Power cleans

        Push-ups

 

  1. 15-10-5  Wall Ball/Russian Twist

July 5, 2018

Warm-up

4 Rounds

Row :45

6 KB Snatch R

Walk 50ft with KB OH

6 KB Snatch L

Walk 50ft with KB OH

 

Olympic Lifting

10 min EMOM (add weight as you go):

3 position snatch

Position 1 (hip), Position 2 (knee), Low Hang (1 inch off ground)

 

Conditioning

2 Rounds of

150 double unders

50 cal row

30 burpees

 

Lite Class

Class Warm-up and WOD

July 4, 2018

Happy 4th of July!

Open Gym 9-11am

No regular class times

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