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

Workout of the Day (WOD)

December 27, 2018

Warm-up

3 Rounds of

500m Ski

10 Burpees 

 

Mobility

Pigeon Pose x 1:00 per side

Couch Stretch x 1:00 per side

Ankle Mobility Coach Led

Accumulate 1:00 Supinated Hang from Rig

Glute Activation Down/Back

 

Front Squat/Back Squat

4 Sets of 4 Front Squats/8 Back Squats @65% of your 1RM Front Squat

 

Conditioning 

60 Double Unders, 30 Dumbbell Snatches 50/35 (15 alternating reps each arm)

60 Double Unders, 30/21 Calorie Row

60 Double Unders, 30 Toes to Bar 

60 Double Unders, 30/21 Calorie Bike

60 Double Unders, 30 Dumbbell Snatches 50/35 (15 alternating reps each arm)

 

Lite Class

Class Warm-up then

 

60 Double Unders, 30 Dumbbell Snatches, 30 Renegade Rows

60 Double Unders, 30/21 Calorie Row, 30 Calorie Ski

60 Double Unders, 30 Toes to Bar, 30 Pull-ups 

60 Double Unders, 30/21 Calorie Row, 30 Calorie Ski

60 Double Unders, 30 Dumbbell Snatches, 30 Renegade Rows

 

December 26, 2018

Warm-up

20 Burpees then 

2 Rounds of

10 Pass Throughs

10 OHS

10 Duck Walks (5 feet forward/5 feet backward)

 

BB Warm-up

Good Mornings x 10

Hang Power Snatch x 10

OHS x 10

Hang Squat Snatch x 10

 

Time to PR your Snatch!

Starting at 50%, do 1 Squat SnatchEMOM. Go up 5-10# every minute until failure. Give yourself no more than 2 fails before you are out.

 

Conditioning 

 

Partner WOD

Sprint Down/Back x 5 + 10 Burpees

Sprint Down/Back x 4 + 10 Burpees

Sprint Down/Back x 3 + 10 Burpees

Sprint Down/Back x 2 + 10 Burpees

Sprint Down/Back x 1 + 10 Burpees

 

*Partner 1 completes the sprints and Burpees and then rests while partner 2 goes. Continue in that pattern until both partners complete Sprint Down/Back x 1 + 10 Burpees. 

 

Lite Class

3 Rounds of 

30 Sit-ups 

20 Cal Ski

10 Cal Bike 

 

Class Sprint WOD then 

 

4 Rounds of 

15 KBS

15 Goblet Squats 

 

December 25, 2018

MERRY CHRISTMAS!!

 

No Classes Today

December 24, 2018

Warm-up

2 Rounds of

Lunge Down/Back with :03 hip flexor stretch 

Spidermans x 5 each side

Air Squats x 20

 

Barbell Warm-up

Good Mornings x 10

Hang Power Cleans x 10

Front Squats x 10

Hang Squat Cleans x 10

 

Front Rack Mobility 

 

Time to PR your Clean!

Starting at 50%, do 1 Squat Clean EMOM. Go up 5-10# every minute until failure. Give yourself no more than 2 fails before you are out.

 

Conditioning

“Christine”

3 Rounds for Time of 

500m Row

12 Deadlifts (bodyweight)

21 Box Jumps 24/20”

 

Lite Class

Class Warm-up then 

 

Treadmill Sprints

10 Rounds of 

1:00 on ME with minimum 2% incline/:30 Rest then 

 

4 Rounds for Time of 

500m Row

12 Deadlifts 

21 Box Jumps

 

December 21, 2018

12 Days of Christmas WOD!

Complete the WOD just like the song!

1 Clean & Jerk @ 225/150#

2 Muscle-Ups

3 Box Jumps 36/30″

4 Hang Squat Snatch @ 115/75#

5 Bar Facing Burpees

6 Push Press @ 115/75#

7 Pistols (alternating)

8 T2B

9 Wall Ball 20/14#

10 C2B Pullups

11 HSPU

12 Front Squats @ 225/150# (no racks)

 

Lite Class

1 Clean & Jerk Let’s Push it Here 8:45!  It’s only 1 Rep!

2 C2B Pull-ups

3 Box Jumps

4 OHS

5 Bar Facing Burpees

6 Push Press

7 Lunge Jumps each leg

8 T2B

9 Wall Ball

10 Ring Rows

11 HSPU

12 Front Squats

 

December 20, 2018

Warm-up

2 Rounds of

Air Squats x 20

Push-ups x 15

Spidermans x 10 each leg

Strict Pull-up x 5

 

Clean & Jerk Prep

Jump Shrug from Position 1 x 5

Jump Shrug High Pull from Position 1 x 5 (keep the bar close)

Muscle Clean from Position 1 x 5 

Strict Press x 5

Push Press x 5

Push Jerk x 5

Split Jerk x 5

 

15:00 to build up to a heavy 

Hang Squat Clean x 2 + 1 Jerk

 

Conditioning 

Asbury Summer Games Qualifier WOD

20 Pull-ups 

15 Burpee Box Jumps

10 Pull-ups 

15 Burpee Box Jumps

5 Pull-ups 

15 Burpee Box Jumps

 

Lite Class

Class Warm-up then

2 Rounds of Class WOD

Core Finisher in Remaining Time

 

December 19, 2018

Warm-up

2 Rounds of

10 cal bike

10 cal ski

 

Mobility

Pigeon Pose x 1:00 per side

Couch Stretch x 1:00 per side

Ankle Mobility Coach Led

Accumulate 1:00 Supinated Hang from Rig

Glute Activation Down/Back

 

Front Squat/Back Squat

4 Sets of 4 Front Squats/8 Back Squats @60% of your 1RM Front Squat

 

Conditioning 

3 Rounds of

1:00 ME Bike

Rest :30

1:00 ME KBS 53/35

Rest :30

1:00 ME Burpees

 

Lite Class

Class Warm-up

Glute Activation Down/Back

 

3 Rounds of

4 Front Squats

8 Back Squats

12 Lying Leg Raises

 

Then 

 

4 Rounds of Class Conditioning 

 

December 18, 2018

Warm-up

3 Rounds of 

10 Pass Throughs

10 Kip Swings

:30 HS Hold

 

Core Work

3 Rounds of 

:30 Hollow Rock

:30 Hold Opposite Arm/leg

:30 Hold Opposite Arm/leg

 

Snatch Skill Accessory Work

a.    Snatch Grip Press or Push Press

b.    Snatch Grip Press in OHS

c.    Snatch Balance

d.    Snatch Drop

 

15:00 Snatch Practice

Build up to a heavy 3 T&G Power Snatches

 

9:00 AMRAP

30 Double Unders

20 DB Snatches 50/35 (10 alternating each arm)

10 T2B

 

Lite Class

Group Warm-up

 

Core Work

3 Rounds of 

:30 Hollow Rock

:30 Hold Opposite Arm/leg

:30 Hold Opposite Arm/leg

:30 Plank on Elbows

:30 Supermans 

 

Complete

7 Rounds of

10 Bulgarian Split Squats each leg

10 Push-ups on the Box

10 Russian Twists each side

10 DB Snatch each arm

 

December 17, 2018

Warm-up

Lunge Down/Back with :03 hold each step to stretch hip flexors x 2

15 Burpees

Side Shuffle Down/Back x 2

15 Burpees

 

5:00 Foam Roll area of choice

 

For Time

50 Cal Row

100 Double Unders

500m Ski

40 Cal Row

80 Double Unders

400m Ski

30 Cal Row

60 Double Unders

300m Ski

20 Cal Row

40 Double Unders

200m Ski

10 Cal Row

20 Double Unders

100m Ski

 

Core Finisher

3 Rounds of

20 Hollow Rocks

1:00 Plank

5 Opposite arm/leg each way

 

Lite Class

Same as regular with Core Finisher 

 

December 14, 2018

Warm-up

Complete Coach Led Upper Body Warm-up with Focus on Shoulders

Thoracic Extension on Foam Roller

Elbows Together (External Rotation)

Internal/External Rotation

Arm Circles

Serratus Anterior Push-ups

Band Pull Aparts

Band Face Pulls

Wall Press

 

Handstand Hold/Walk Practice

 

Tabata Row with Burpee Penalty

Goal

Men: 1000m

Women: 850m

 

Remaining Time: Mobilize or GOAT Work

 

Lite Class

Warm-up with Coach John

4x through

Air Squats

Mountain Climbers

Hollow Rocks

Lunges

Rest 2:00

Tabata Row with Burpee Penalty Goal: 850m

Rest 2:00

4x through

Air Squats

Mountain Climbers

Hollow Rocks

Lunges

Tabata Row with Burpee Penalty Goal: 850m

 

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