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

Workout of the Day (WOD)

February 7, 2019

Warm-up

 

3 Rounds of

200m Ski

10 Burpees 

10 Spidermans 

 

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

 

3 Sets of 2 Front Squats/4 Back Squats @95% of your 1RM Front Squat

 

Conditioning 

2 Rounds for Time

35 Burpees (OTB optional)

30 Sit-ups

25 KBS 53/35

20 Pull-ups

15 HSPU 

 

Lite Class 

2 Rounds for Time

500m Ski

40 Burpees 

30 Sit-ups

20 KBS 

10 Pull-ups

February 6, 2019

Warm-up

Shoulder Mobility/Stability

4:00 of movement

Run, Bike, Row, Ski or combination of them

 

Mobility

Banded Shoulder Distraction

Foam Roll upper back

Foam Roll upper back with dumbbell

Foam Roll Sub Scapula 

Supinated Hang x 1:00

 

Stability

Bottoms up Press arm at 90 degrees (Down/Back x 2)

OH bottoms up Press (Down/Back x 2)

Slow Bear Crawl (Down/Back x 2)

Y x 15 (lower trap)

T x 15 

W x 15 mimic back squat w/thumbs up

 

Conditioning 

21-15-9

Deadlifts 225/155

Box Jumps 30”/24”

February 5, 2019

Warm-up

Mile Run

 

Front Rack Mobility

 

EMOM x 10

20 Double Unders + 1 Squat Clean Thruster @60% of 1RM C&J 

(For those working on DU take no more than :30 before moving on to SCT)

 

Conditioning 

5 Rounds each of 

Ski 100m Max Effort/Rest :30

Row 150m Max Effort/Rest :30

Bike :15 Max Effort/Rest :45

 

Lite Class

5 Rounds of 

20 Double Unders

100m Ski Sprint

5 Squat Clean Thrusters

Rest 1:00

5 Rounds of 

20 Double Unders

150m Row Sprint

5 Squat Clean Thrusters

Rest 1:00

5 Rounds of 

20 Double Unders

10 Cal Bike Sprint

5 Squat Clean Thrusters

February 4, 2019

Warm-up

50m Ski before every movement

10 Pass Throughs

10 PVC OHS

1:00 Supinated Hang

10 Muscle Snatches (Position 1)

10 Hang Power Snatches

10 Barbell OHS

10 Hang Squat Snatches

 

Oly

Every 2:00 for 4 Rounds

3 Snatches from the Ground @75% + 4 Strict Pull-ups

 

Every 2:00 for 3 Rounds

2 Snatches from the Ground @80% + 3 Strict Pull-ups

 

Every 2:00 for 2 Rounds

1 Snatch from the Ground @85% + 2 Strict Pull-ups

 

Conditioning 

Open WOD 16.3

7:00 AMRAP of

10 Power Snatches 75/55

3 Bar Muscle-ups (6 Pull-ups)

 

Lite Class

1 Mile Run Buy In

3 Rounds of

30 Lunge Steps each leg

30 KB SDHP 

30 Band Tricep Pushdown (keep tension light)

30 Hollow Rocks

1 Mile Run Cash Out

February 1, 2019

Warm-up

Band Pull Aparts x 20

Pass Throughs x 20

PVC OHS x 20

 

Snatch Barbell Warm-up

 

6 Sets of

Every :90 @70% of your 1RM Snatch

1 Power Snatch

1 Squat Snatch

1 Hang Squat Snatch

1 OHS 

 

Conditioning 

Open WOD 14.2

  •         For As Long As Possible
  •         From 0:00-3:00, 2 rounds of:
  •         10 Overhead Squats (95/65 lb)
  •         10 Chest-to-Bar Pull-Ups
  •         
  •         From 3:00-6:00, 2 rounds of:
  •         12 Overhead Squats (95/65 lb)
  •         12 Chest-to-Bar Pull-Ups
  •         
  •         From 6:00-9:00, 2 rounds of:
  •         14 Overhead Squats (95/65 lb)
  •         14 Chest-to-Bar Pull-Ups
  •         
  •         Follow the pattern until you fail to complete both rounds.

Lite Class

3 Ladders of 1 to 10 of each movement

Thrusters/Pull-ups

 

Burpees/Double Sit-ups

 

Lunges each leg

Hollow Rocks

 

January 31, 2019

Active Recovery Day

 

You will have the option to complete a previous WOD from this week or follow today’s programming.  Do not think of today as Open Gym.  If you’ve been in class the first 3 days of the week, come in today to move and recover.  

 

Warm-up

5:00 on the bike, rower or ski erg

 

15:00 Foam Roll/Mobility

 

25:00 of steady movement

Choose bike, ski, row or run on the treadmill or a combination of those at a steady pace

 

10:00 Mobility 

 

Lite Class

Sprints!!!

 

We will be doing a variety of sprints. First 10:00 will be a warm-up and then it’s go time!

January 30, 2019

Warm-up

20 Cal Bike

20 Cal Ski

20 Lunge Steps

 

Coach Led Mobility 

 

Clean Barbell Warm-up

 

Every :30 for 6 Rounds

1 Power Clean at 70%

Rest 2:00/Move up to 75%

 

Every :30 for 5 Rounds

1 Power Clean at 75%

Rest 2:00/Move up to 80%

 

Every :30 for 4 Rounds

1 Power Clean at 80%

 

Conditioning 

5 Rounds for Time of

50 Double Unders

30 Wall Ball 20/14

 

Lite Class

5 Rounds of

50 Double Unders

30 Wall Ball

10 Power Cleans

 

January 29, 2019

Warm-up

2 Rounds of 

10 Cal Row 

10 Step ups each leg 

10 Kip Swings 

10 Strict Press

 

WOD Prep

 

3 Rounds for Time

40 Cal Row

30 Burpee Box Jump Overs 24/20”

20 T2B

10 S2OH 155/105

*Rest 2:00 after completing the 10 S2OH 

 

Lite Class

Same as regular class

January 28, 2019

Warm-up

 

3 Rounds of

200m Ski

10 Burpees 

10 Spidermans 

 

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 2 Front Squats/4 Back Squats @90% of your 1RM Front Squat

 

Conditioning

21-15-9 Reps for Time

Kettlebell Swings 70/53

Burpees

 

Core Finisher

Bird Dog x 5 each side with :03 hold

Plank on Hands x 1:00

Bird Dog x 5 each side with :03 hold

Plank on Elbows x 1:00

Bird Dog x 5 each side with :03 hold

Plank on right elbow x :30

Bird Dog x 5 each side with :03 hold

Plank on left elbow x :30

 

Lite Class

For Time

50 Air Squats

10 Burpees

40 Sit-Ups

10 Burpees

30 Lunges (alternating legs)

10 Burpees

20 Kettlebell Swings 

10 Burpees

10 meter Bear Crawl

10 Burpees

20 Kettlebell Swings 

10 Burpees

30 Lunges (alternating legs)

10 Burpees

40 Sit-Ups

10 Burpees

50 Air Squats

January 25, 2019

Warm-up

3 Rounds of 

Air Squats x 20

Hollow Rocks x 20

Bird Dog x 20 (10 each side with :03 Hold)

Band Pull Aparts x 20

 

Hip/OH Mobility 

Couch Stretch x 2:00 per side

Lat Stretch x 2:00 per side

Foam Roll with DB OH

Foam Roll Hip Flexors x 1:00 per side

Hang from Rig 1:00

Door Jamb x 1:00 per side 

 

WOD

For Time:

10 Bar Muscle-ups (20 pull-ups) + 5 Squat Clean and Jerks 70%

8 Bar Muscle-ups (16 pull-ups) + 4 Squat Clean and Jerks 75%

6 Bar Muscle-ups (12 pull-ups) + 3 Squat Clean and Jerks 80%

4 Bar Muscle-ups (8 pull-ups) + 2 Squat Clean and Jerks 85%

2 Bar Muscle-ups (4 pull-ups) + 1 Squat Clean and Jerks 90%

 

Lite Class

Class Warm-up then 

4 Rounds of 

8 Pull-ups

8 Squat Cleans

8 Pull-ups

8 S2OH 

 

Finisher 

3 Rounds of 

15 V-ups

1:00 Plank

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