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

Workout of the Day (WOD)

December 11, 2018

Warm-up

3 Rounds of 

25 Perfect Strokes on the Rower

10 Push-ups

10 Step Back Lunges with :05 hold per side to stretch hip flexors

 

Core Work 

2 Rounds of 

:45 Plank on Hands

Rest :15

:45 Plank on Left Elbow

Rest :15

:45 Plank on Right Elbow

Rest :15

:45 Hollow Hold

Rest:15

 

Gymnastics Practice

Pull-ups

 

Conditioning

15:00 AMRAP

250m Row

10 Box Jumps 30/24”

5 Bar Muscle-ups

 

Lite Class

Class Warm-up + Core Work

25:00 AMRAP

500M Row

40 Step ups (20 each leg and weighted)

30 Flutter Kicks (1,1,2,2…)

20 Box Dips

10 Pull-ups

 

December 10, 2018

Warm-up

Line Drills

 

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 @50% of your 1RM Front Squat

 

Conditioning

15-12-9

S2OH 135/95

Lateral OTB Burpees

Deadlifts 135/95

 

Lite Class

Group Warm-up

Mobility

EMOM 6:00

4 Front Squats/8 Back Squats

Then

Ascending Ladder (3, 6, 9, 12…)

S2OH 

Sit-ups

Deadlifts 

Lateral OTB Burpees

Ring Row

December 7, 2018

Bike 25 Cals

Run 200m

Bike 20 Cals

Run 200m

Bike 15 Cals

Run 200m

Bike 10 Cals

Run 200m

 

Foam Roll Lats

Banded Lat Stretch x 2:00 Per Side

 

Ring Muscle Up Strength Drills

Pull-up with Isometric Hold (high as you can with :03-:05 Hold) x 10 reps 

 

Bent Over Rows with 3331 Tempo (3-5 reps) x 4 sets

 

Ring Holds with Bands (3-5 reps) x 4 sets

 

Conditioning 

150 Wall Ball with 4 T2B every :45

 

Lite Class

50-40-30-20-10

KBS

Box Jumps

Wall Balls

December 5, 2018

Warm-up

5:00 Foam Roll then

20 Air Squats

10 Empty Bar Back Squats

10 Good Mornings

10 Empty Bar Front Squats

 

Mobility

Accumulate 1:00 Supinated Hang and 1:00 Pronated Hang

Pigeon Stretch x 2:00 Per Side

Couch Stretch x 2:00 Per Side

 

For Time

1000m Row or 800m Run

9-7-5

Back Squats 225/155 

Front Squats 185/125

HSPU

1000m Row or 800m Run

 

Lite Class

Class Warm-up then

4 Rounds of 

500m Row

25 Wall Ball

 

Rest 2:00

 

4 Rounds of 

300m Row

20 Russian Twists

 

Rest 2:00

 

4 Rounds of

 

100m Row Sprint

5 HSPU

December 4, 2018

Warm-up

Lunge Down/Back with Hip Flexor Stretch

Leg Swings x 10

Band Pull Aparts x 20

Kip Swings x 10

PVC pass throughs x 10

PVC OHS

 

Snatch Barbell Warm-up

 

Warm-up to 50% of your 1RM Snatch then

3 Snatches @50% + 5 Strict Pull-ups

3 Snatches @55% + 5 Kip Swings

3 Snatches @60% + 5 Kipping Pull-ups

3 Snatches @65% + 5 C2B Pull-ups

3 Snatches @70% + 3 C2B Pull-ups

3 Snatches @75% + 3 C2B Pull-ups

3 Snatches @80% + 3 C2B Pull-ups

 

Conditioning

Open WOD 17.3

*Prior to 8 minutes, 3 rounds of:

6 Chest-to-Bar Pull-Ups

6 Squat Snatches (95/65 lb)

 

Then 3 rounds of:

 

7 Chest-to-Bar Pull-Ups

5 Squat Snatches (135/95 lb)

 

* Prior to 12 minutes, 3 rounds of:

8 Chest-to-Bar Pull-Ups

4 Squat Snatches (185/135 lb)

 

* Prior to 16 minutes, 3 rounds of:

9 Chest-to-Bar Pull-Ups

3 Squat Snatches (225/155 lb)

 

* Prior to 20 minutes, 3 rounds of:

10 Chest-to-Bar Pull-Ups

2 Squat Snatches (245/175 lb)

 

* Prior to 24 minutes, 3 rounds of:

11 Chest-to-Bar Pull-Ups

1 Squat Snatch (265/185 lb)

 

This will be a 12:00 AMRAP if you don’t make the time cap.

 

 

Lite Class

Class Warm-up then

21-18-15-12-9-6-3 of

Box Jumps

Pull-ups 

Hang Power Snatches

Slam Ball 

Sit-ups

 

December 3, 2018

Warm-up

500m Row

500m Ski

400m, 300m, 200m, 100m of each

 

Spidermans x 10

Scorpions x 10

Lunges x 10 each leg

 

Partner WOD (Partner 1 Works then Rests While Partner 2 Works)

5 Rounds each of 

:30 ME Bike

1:00 ME Burpees

 

5 Rounds each of 

:30 ME Ski

1:00 ME Double Unders

 

Remaining Time at your own pace

4 sets of 

20 Hollow Rocks

10 Bird Dog each side 

 

Lite Class

5 Rounds of

1:00 ME Bike

Rest :20

1:00 ME Double Unders

Rest :20

1:00 ME Row

Rest :20

1:00 ME Burpees

Rest:20

1:00 ME Lunges

Rest :20

1:00 ME Ski

 

November 30, 2018

Warm-up

Gymnastics Warm-up

 

2:00 Banded Lat Stretch per side 

1:00 Door Jamb Stretch per side

 

Volume Work

20:00 alternating between the following:

Even minutes: 5 Strict C2B Pull-ups

Odd Minutes: 5 HSPU (Strict if possible)

 

Partner WOD

50 Partner Med Ball Sit-ups

100 Wall Ball 20/14

150 Cal Ski Erg

100 Wall Ball

50 Partner Med Ball Sit-ups

 

Lite Class

Class warmup and WOD 

November 29, 2018

Warm-up

3 Rounds of

200m Run

5 Front Squats 

5 Push Presses

5 Thrusters 

 

Barbell Prep

20 Band Pull Aparts 

20 Band Rows in Squat Position on the rig

Banded Front Rack Stretch 

 

Barbell Work (3x 135/95, 165/115, 195/135)

Every :45 complete

3 Power Cleans

3 Squat Cleans

3 S2OH

3 Thrusters 

 

2-4-6-8-10 Thrusters 115/75

*200m run before every set of Thrusters

Lite Class

Class Warm-up then

200 Meter Run before every set of Thrusters
2-4-6-8-10-10-8-6-4-2 

November 28, 2018

Warm-up

5:00 Foam Roll then

10 Pass Throughs

10 PVC OHS

 

Barbell Warm-up

Muscle Snatch x 5

OHS x 5

Hold in bottom of OHS x :30 on last rep

Rest

Power Snatch x 5 (position 1)

OHS x 5

Hold in bottom of OHS x :30 on last rep

Rest

Squat Snatch x 5 (position 1)

Hold in bottom of squat snatch x :30 on last rep

 

EMOM 10

Squat Snatch x 2 starting at 50%. Make small jumps building up to a challenging double (not touch and go)

 

Conditioning 

AMRAP 4:

12 Power Snatches 75/55

8 OHS 75/55

6 Box Jumps 24/20

 

Rest 1:30

 

AMRAP 4:

8 Power Snatches 95/65

6 OHS 95/65

4 Box Jumps 24/20

 

Rest 1:30 

 

AMRAP 4:

4 Power Snatches 115/75

4 OHS 155/75

4 Box Jumps 24/20

 

Lite Class

Teams of 3
2 Rounds 
400 Meter Run (run together)
100 Power Snatches 
400 Meter Run (run together)
100 Box Jump Overs 
400 Meter Run (run together)
100 Burpees

November 27, 2018

Warm-up

2 Rounds of 

15 Cal Bike

15 Burpees

 

2 Rounds of 

10 Spidermans 

10 Sit-ups

 

2 Rounds of 

10 Kip Swings

10 Push-ups 

 

WOD explanations and warm-up of all movements 

 

4 6:00 efforts with 2:00 rest in between

 

On the 1:00 x 6:
40 Double Unders + 1 Rope Climb

 

On the 1:00 x 6:

15 Burpees

 

Alternating On the Minute x 6 (3 Rounds each):
Odd Minutes: 15/12 Calorie Bike
Even Minutes: 10 T2B

 

On the 1:00 x 6:

7 Ring Dips

 

Lite Class

Same as Regular Class

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