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

Workout of the Day (WOD)

November 19, 2018

Warm-up

3 Rounds of 

 

Row 500m

10 Strict Pull-ups

10 Power Cleans 

 

Back Squat Prep

Glute Activation x 1:00 per side

Clam Shell x 20 per side

Back Squat

 

Week 5

 

2 Reps at 65/70/80/85/90/95%

 

*Complete 3 Rounds of 20 Band Pull Aparts/External Rotation in between sets

 

Conditioning

4 Rounds:

8 Power Cleans 185/125

24/20 Calorie Row

 

Lite Class

 

5 rounds of 

8 Power Cleans

12 Back Squats

16 Burpees

24 Cal row

30 Sit-ups

November 16, 2018

Warm-up

400m run

Scorpions x 10 each side

Thoracic Rotation x 10 each side

 

Foam Roll

Upper Back

Quads

Hamstrings

 

For Time

1 Mile Run

 

30-20-10

Pull-ups

Deadlifts (135/95, 185/125, 225/155)

 

1 Mile Run

 

Lite Class

Class Warm-up and Class WOD

November 15, 2018

Warm-up

Coach’s Choice

 

We will go in heats so treat this like an “Open” Saturday where you have to get yourself ready and warm!

 

Workout 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Men use 50-lb. dumbbells

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

 

Lite Class

Coach’s Warm-up then

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Dumbbell squats

Bar-facing burpees

November 14, 2018

Warm-up

Air Squats x 20

Burpees x 15

Spidermans x 10 each leg

 

PVC Pass Throughs x 10

PVC OHS x 10

Duck Walk x 10 feet with PVC OH forward and backwards

 

Snatch Barbell Warm-up

 

On the 0:00 – 10 Power Snatches (115/80)

On the 2:00 – 8 Power Snatches (135/95)

On the 4:00 – 6 Power Snatches (165/115)

On the 6:00 – 4 Power Snatches (185/135)

On the 8:00 – 2 Power Snatches (205/145)

 

For Time:

500m Ski

40 KBS

30 HSPU

200m Odd Object Run (AHAP)

10 Cal Bike Sprint

 

Lite Class

Class Warm-up

2 Rounds of

1000m Row

500m Ski

40 KBS

30 Push-ups

200m Run

10 Cal Bike Sprint

November 13, 2018

Warm-up

Slow Lunge Down/Back with Hip Flexor Stretch

Glute Activation Down/Back

Leg Swings x 10 each leg

Goblet Squat x 20 

 

Pigeon Stretch x 2:00 per side

 

Couch Stretch x 2:00 per side

 

Back Squat - Week 4

2 reps @ 55% / 65% / 75% / 85% / 85% / 90%

 

Interval Training

2 Rounds of 

 

2:00 ME/1:00 Rest

 

Bike (Cals)

Double Unders (reps)

Row (Cals)

 

Lite Class

Class Warm-up

50-40-30-20-10

Double Unders

Wall Ball

 

Rest 2:00

 

50-40-30-20-10

Double Unders

DB Snatches (25, 20, 15, 10, 5 each arm)

 

Rest 2:00

 

25 Cal Bike Sprint

November 12, 2018

Warm-up

400m Run 

30 Burpees

20 Perfect Kip Swings

10 Strict Pull-ups

 

Shoulder Prep

20 Band Pull Aparts

20 External Rotation each arm

 

Strength 

Build to a 5RM S2OH from the Rack

 

Conditioning 

Rx: Every 3:00 Run 400m/12 T2B for 5 Rounds

Scaled: 15:00 AMRAP Run 400m/12 T2B

 

Lite Class

Class Warm-up

5 Rounds of 

400m Run

15 T2B

15 Lunge Jumps Each Leg

15 Push Press

November 9, 2018

Warm-up

SLOW Bear Crawl Down/Back

Glute Activation Down/back

Clam Shells x 20 each leg

Leg Swings x 10 Each Leg

Goblet Squat x 15

 

Mobility

Pigeon Stretch x 2:00 per side

Couch Stretch x 2:00 per side

 

Back Squat

Week 3 - 2 Reps @ 55% / 65% / 75% / 82.5% / 85% / 87%

 

“Grace”

30 Clean and Jerks for time 135/95

 

Mobilize remainder of class

 

Lite Class

Class Warm-up

2 Rounds of

400m Run

30 Squat Clean and Jerks

Rest 1:00

400m Run

30 Burpees

Rest 1:00

400m Run

30 T2B

November 8, 2018

Warm-up

Lunge Down/Back with :03 hold for hip flexor stretch

20 Burpees

15 Cal Bike

10 Strict Pull-ups

5 Wall Kick ups with :10 Hold or attempts

 

Team Planks

 

Thoracic Rotation and Extension Drills

 

WOD 1:

21-15-9

Bike for Cal

Pull-ups

 

2:00 Rest

 

WOD 2:

21-15-9

Box Jumps 24”/20“

Ring Dip

 

Lite Class

Class Warm-up

 

WOD 1:

21-15-9

Bike for Cal

Pull-ups

 

2:00 Rest

 

WOD 2:

21-15-9

Box Jumps 24”/20“

Ring/Box Dip

 

2:00 Rest

 

WOD 3:

21-15-9

KBS

Ski Erg

November 7, 2018

Warm-up

1 Mile Run

 

Mobility

Foam Roll Head to Toe

 

For Time

50 Wall Ball

50 Sit-ups

400m Run

40 Wall Ball

40 Sit-ups

400m Run

30 Wall Ball

30 Sit-ups

400m Run

20 Wall Ball

20 Sit-ups

400m Run

10 Wall Ball

10 Sit-ups

 

Lite Class

Class WOD

November 6, 2018

Warm-up

Air Squats x 25

Burpees x 20

Lunges x 15 each leg

Spidermans x 10 each leg

 

PVC Pass Throughs x 10

PVC OHS x 10

Duck Walk x 15 feet with PVC OH forward and backwards

 

Snatch Barbell Warm-up

 

Build to 70-75% of your 1RM Snatch then

Every 1:15 complete x 5 rounds

1 Power Snatch + 1 Hang Squat Snatch + 1 OHS

 

Conditioning

4:00 AMRAP

3 Squat Snatches 135/95

6 OTB Burpees

 

Rest 2:00

 

4:00 AMRAP

3 Power Snatches 135/95

6 C2B Pull-ups

 

Lite Class

Class Warm-up then

2 Rounds of

 

4:00 AMRAP

5 OHS

10 OTB Burpees

2:00 Slow Bike or Ski

Then

4:00 AMRAP

5 Front Squats

10 Pull-ups

2:00 Slow Bike or Ski

 

4:00 AMRAP

5 Back Squats

10 Push-ups

2:00 Slow Bike or Ski

Pages