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

Workout of the Day (WOD)

  

May 23, 2018

  1. Warm-up

Med Ball Warm-up

10-8-6-4-2

Wall Ball

 Med Ball Throws

 Med Ball Cleans

 Over the head throws

  1. Oly
  1. Extensive Snatch Warm-up and Drills
  2. You will have 25:00 to work up to a heavy snatch in the following manner: Complete 20 Double Unders and then 2 full snatches at X weight (start light).  Go up no more than 5# per side and complete 20 Double Unders and 2 Snatches.  After 10:00, go to 20 Double Unders and 1 Snatch. 

 

  1. Core Work and Mobility

 

Lite Class

800m run

10 push-presses
20 front squats
30 kettlebell swings
40 dumbbell snatches (alternating)
50 push-ups
40 dumbbell snatches (alternating)
30 kettlebell swings
20 front squats
10 push-presses

800m run

May 22, 2018

  1. Warm-up

Gymnastics Warm-up

  1. Rope Climb Technique
  2. "Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Lite Class

Rope Climb Technique

Pull-up Drills

ME Sprints

:30 on/:30 off x 15

May 21, 2018

  1. Warm-up

Line Drills

2 Rounds

Bear Crawl Down/Back

High Knee Skip Down/Back

Side Shuffle Down/Back

Burpee Broad Jump Down/Back

 

  1. Double Under Practice

:30 on/:30 off for 5 rounds

 

  1. Weightlifting

5 sets of

3 Full Cleans + 3 Jerks @75% of 1RM Jerk

3 Sets of

2 Full Cleans + 2 Jerks @80% of 1RM Jerk

 

  1. Finisher

2 Sets with 3:00 rest between efforts of

:30 Assault Bike for Max Calories

 

Lite Class

100 Thrusters for Time with an alternating EMOM of

5 Burpees

100m run

Finish with Core Work

 

May 18, 2018

  1. Warm-up

50 Calories Bike, Ski or Row

 

  1. Mobilize with Coach

 

  1. 5k Day!

 

Lite Class

5K!

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

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