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

Workout of the Day (WOD)

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

 

December 13, 2018

Warm-up

2 Rounds of 

400m run

10 Empty Bar Hang Power Cleans

10 Good Mornings 

10 Scorpions each side

10 World’s Greatest Stretch each side

 

Front Rack Mobility Drills

 

Power Clean Practice

15:00 to Build up to a Heavy Set of 5 T&G Power Cleans

 

Conditioning

Partner WOD

3-3:00 Rounds with 3:00 Rest

1 Sprint Down/Back + 1 Power Clean 165/110

2 Sprints Down/Back + 2 Power Cleans 165/110

Continue in the ladder until the 3:00 mark then rest 3:00 while your partner goes

 

Lite Class

Class Warm-up

3 Rounds of Each Movement

2:00 Work/2:00 Rest Alternating Between Movements each round

1 Sprint Down/Back + 1 Power Clean, 2/2, 3/3 until clock beeps.

Rest 2:00

1 Sprint Down/Back + 1 Front Squat, 2/2, 3/3 until clock beeps

Rest 2:00

1 Sprint Down/Back + 1 Slam Ball, 2/2, 3/3 until clock beeps

December 12, 2018

Warm-up

30 Burpees to get some blood flow then

10 pass Throughs

10 PVC OHS

 

Shoulder Stability

Band External Rotation x 10 each way

Plank Plus x 1:00

 

Snatch Prep- Coach Led

 

Snatch Practice

4 Singles @50%

4 Singles @60%

4 Singles @65%

3 Singles @70%

3 Singles @75%

2 Singles @80%

1 Single  @85%

1 Single  @90%

3 attempts @95%+

 

Conditioning

3-5:00 AMRAPs

10 Cal Bike

30 Double Unders

Rest 1:00

Then

10 Cal Ski

30 Double Unders

Rest 1:00 

10 Cal Row

30 Double Unders

 

Lite Class

2 Rounds of 

1:00 of the following

Lunges

Plank - Elbows

Air Squats

Spidermans

Wall Sit

 

3-7:00 AMRAPs

10 Cal Bike

30 Double Unders

Rest 1:00

Then

10 Cal Ski

10 Burpees

Rest 1:00 

10 Cal Row

15 Sit-ups

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