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

Workout of the Day (WOD)

December 18, 2017

1. Warm-up
Floss Hips
3 Steady Rounds:
12 Good Mornings
12 Goblet Pause Squats

2. Strength
Back Squat- 5×5 @ 90% of your 5RM

3. Met-Con 
AMRAP 10 Minutes
50 Double Unders
10 Push Jerk 205/145lbs
10 Bar Muscle Ups

Lite Class

“Filthy Fifty”

For time:
50 Box jump, 20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 14 pound ball
50 Burpees
50 Double unders

December 15, 2017

1. Warm-up
Floss Shoulders
3 Rounds:

10 Strict Press
 :30 Supinated Hang From Rig
 5 Strict Pull-ups
 5 Burpees
5 Spidermans
10 Good Mornings

2. Strength
Find a 1RM Push Jerk
 

3. WOD
3 Rounds:
10 Power Snatch 205/145lbs
15/12 Muscle Ups

Or

3 Rounds:
10 Power Snatch 155/105
20 C2B Pull-ups
 

Lite Class

10-8-6-4-2 From the Rig

10 Back Squats
10 Push-ups
 100 Double Unders
 10 Front Squats
10 V-Ups
400m run
 

December 14, 2017

1. Warm-up
Floss Hips
3 Steady Rounds:
15 Light Good Mornings
Run 400m

2. Strength
1 Max Set of Deadlifts
@ 65% of current 1RM
 

3. WOD
AMRAP 12 Minutes
30 Double Unders
10 Toes to Bar
10 Power Cleans 135/95lbs
 

Lite Class

20-16-12-8-4

Split Squat with OH Press Left Leg Forward  (DB in right arm) Press OH as you lower in Split Squat
 Deadlifts
 Bar Rollouts
 Split Squat with OH Press right Leg Forward  (DB in Left arm) Press OH as you lower in Split Squat
Kossack Squats
Tricep Pushdown with band on rig

December 13, 2017

1. Warm-up
Floss Ankles
3 Rounds:
6 Strict Pull Ups
12 Sit Ups
Row 18 Calories

2. Strength
5RM Back Squat

3. WOD
3 Rounds:
Run 400m
15 Bar Facing Burpees
30 Dumbbell Snatch 50/35lbs
 

Lite Class

5 rounds of 1:00 Max Effort/:15 Rest

Wall Ball
Hollow Rock
Bike
Pull-up
Push Press
KBS
 

December 12, 2017

1. Warm-up
Floss Elbows
Then
2 Rounds:
15 Squat Jumps
15 Overhead Walking Lunge Steps 95/65lbs

2. Strength
1RM Misfit Snatch Complex
Squat Snatch, Overhead Squat, Hang Squat Snatch, Overhead Squat
 

3. WOD
For Time:
50 Chest to Bar Pull Ups
50 Thrusters 75/55lbs
800m Run
 

Lite Class

5 Rounds of

Run 400m
15 Hang Squat Cleans
15 Sit-ups
15 Bar Facing Burpees

December 11, 2017

1. Warm-up
Floss Quads above the knee
Then
2 Rounds
Bike/Row 1k
30 Alternating Jumping Lunges

2. Strength
Find your 1RM “Misfit Clean Complex”
Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk

3. WOD
AMRAP 10 Minutes:
15 Calories on Rower
15 Push Presses
15 Hang Power Snatch 95/65lbs
 

Lite Class

5 Rounds of

Partner 1: Row 200m ME
Partner 2: Complete 10 Double KB Thrusters then rest remaining time
Then 5 rounds of
Partner 1: Run 200m ME
Partner 2: Complete 10 Burpees then rest remaining time

Once all of the rounds are completed, each partner takes a kb and
lunges 50ft with the kb overhead in right arm and 50ft with the kb overhead in left arm x4 rounds

December 8, 2017

1. Warm-up
2 Steady Rounds:
20 Banded Good Mornings
15 Pull Ups
800m run

2. Strength
Power Olympic Lifting Total

Find 1RM Power Snatch
Find 1RM Power Clean + Push Jerk
Take as long as you need to build up to your 1RM. Just don’t spend so much time on the Snatch that your Clean and Jerk suffers.

3. Met-Con
For Time
50 Burpee Box Jump Overs 24/20″
40 Overhead Squats 155/105lbs
30 Bar Muscle Ups
This is a classic chipper. Typical strategy on big sets would be to break as often as needed to keep rest to the absolute minimum. Big sets spike your heart rate and can make it more difficult to maintain a steady pace.

Lite Class

2 Rounds For Time
50 Burpee Box Jumps
40 OHS or Front Squats
30 Pull-ups

December 7, 2017

1. Warm-up
3 Steady Rounds:
12 KBS 53/35
Run 100m
:30 Goblet Squat Hold
Run 100m

2. Strength
Find a 1RM Front Squat

3. Interval
4 Rounds:
AMRAP 3 Minutes
20 Wallballs 30/20lbs
15 Toes to Bar
Max Rep Dumbbell Snatch in remaining time 70/50lbs
Rest :60
Score is total DB Snatch.

Lite Class

5 Rounds:
AMRAP 5 Minutes
20 Wallballs 30/20lbs
15 Toes to Bar
100m run
Rest :60

December 6, 2017

1. Warm-up
Steady Through
2:00 Banded Glute Activation
3:00 Row
30 Push Press 95/65

2. Strength
In 10 Minutes
Find 1RM Push Press
Then
In 10 Minutes Find 1RM Split Jerk
(Use Rack or Blocks.)
Warm up the Push Press and Split Jerk before you start either one. After the first 10 minute window, give yourself a minute or two to transition, but not longer than that.

3. Interval
Every 3 Minutes until failure
Row 20/15 Calories
12 Thrusters 115/85lbs
3 Pull Ups
Rest remainder.
Increase Pull Up reps by 3 each interval.
There is a middle ground of not too fast and not too slow each round (sounds obvious right?). But sprinting through the first couple rounds to “maximize rest” will burn you out. Going through too slow will not provide any rest. Find that sustainable happy medium that may allow you to increase output as you go.

Lite Class

Every 3 Minutes until failure
Row 20/15 Calories
12 Thrusters 115/85lbs
3 Burpees

*Add 3 Burpees every round. Once you fail run 1 mile and start back at the beginning.

December 5, 2017

1. Warm-up
4 Steady Rounds:
10 Jump Squats
10/7 Calorie Bike/Row
10 Good Mornings

2. Strength
Find a 3RM Back Squat
You should plan on hitting several warm ups sets of 3-5 reps. Use your (hopefully) new 1RM found during cycle 1 as a guide as making educated jumps in weight.

3. Met-Con
3 Rounds:
50m Farmer’s Carry
140/90lbs per hand
Run 400m
The Farmer’s Carry weights allow males to grip (2) 70lb KBs in each hand, and females to grip a 53lb and 35lb OR heavy DBs in each hand. Farmer’s Handles are preferred, but we understand not everybody has access.

Lite Class

400m Lunge Buy In Then

3 Rounds of
15 Push Press
20 Squat Jumps
Run 400m

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