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

Workout of the Day (WOD)

October 19, 2018

Warm-up

Leg Swings x 20 each way

Scorpions x 10 each side

Single Leg Glute Bridge x 20 each leg

Glute Activation x 20 steps each leg

Clam Shells x 20 each leg

 

Ankle/Hip Mobility

 

Back Squat Deload Week

5x5 @60% with a 3-3-3-0 Tempo

 

MetCon

 

“Helen”

3 RFT of

400m Run

21 KBS 53/35

12 Pull-ups

 

Lite Class

Class Warm-up then

 

Treadmill Sprints

10 Rounds of

:30 ME/:30 Rest

 

Bike

10 Rounds

5 Cal Sprint/:30 coast

 

Remaining Time:

AMRAP of

10 Burpees

20 Mountain Climbers

30 Russian Twists (no weight)

October 18, 2018

Warm-up

Group A: 1000m Slow Row

Group B: Foam Roll calves until A is done

 

Tabatas 4 sets of each alternating each time

Double Unders

Hollow Rocks

 

Shoulder Stability Work

Superset the following for 3 sets

External Rotation x 20 each arm

Band Pull Aparts x 20

PVC Band Pulldown in Hollow Position x 20

 

Handstand Push-up Practice

 

3 Rounds of

1:00 Max Effort/:30 Rest

Ski Erg

Box Jump 30”/24”

HSPU

 

Lite Class

Class Warm-up and Tabatas

5 Rounds of

1:00 Max Effort/:15 Rest

Ski Erg

Box Jump

HSPU/Push-up

KB SDHP

V-up or variation

October 17, 2018

Warm-up

3 Round of

200m Run

10 Kossack Squats

10 Lunges with Hip Flexor Stretch

 

Foam Roll

 

Conditioning

800m Run

14 Wall Ball 20/14

21 Power Snatches 95/65

400m Run

28 Wall Ball

15 Power Snatches

400m Run

42 Wall Ball

9 Power Snatches

800m Run

 

Lite Class

Class Warm-up then

800m Run

14 Wall Ball

42 KBS

400m Run

28 Wall Ball

28 KBS

400m Run

42 Wall Ball

14 KBS

800m Run

 

October 16, 2018

Warm-up

Air Squats x 25

Burpees x 20

Lunges x 15 each leg

Spidermans x 10 each leg

 

Empty Barbell

Hang Power Clean x 10

Front Squat x 10

Push Press x 10

 

Every :90 for 10 Rounds

1 Power Clean + 1 Hang Squat Clean + 1 Jerk

(Start at 50% of 1 RM C&J and go up each time)

 

Met Con

10:00 Ladder

1 Hang Power Clean and Jerk

1 T2B

2 of each, 3 of each…

 

Finisher:

3:00 Bike Test

50 Cal/35 Cal

*Every cal short = 5 burpees.  If you achieved this last week, you must beat your score.  5 burpees for every second over your previous time. 

 

Lite Class

Class Warm-up then

10 down to 1 by 1 of

Hang Power Clean and Jerk 115/75

T2B

Sit-ups x 2

October 15, 2018

Warm-up

Line Drills

Mobility with a focus on hips and shoulders

 

Skill Work

T2B

 

Met Con

2 Rounds of

500m Row

400m Run

300m Ski

.2 miles Bike

100 Double Unders

 

Lite Class

Class Warm-up then

2 Rounds of

500m Row

400m Run

300m Ski

.2 miles Bike

100 Double Unders

October 12, 2018

Warm-up

1 mile easy run

 

Coach Led Mobility

 

For Time:

15 Power Cleans 155/105

5 Bar Muscle-Ups

15 Thrusters 155/105

10 Power Cleans 155/105

3 Bar Muscle-Ups

10 Thrusters 155/105

5 Power Cleans 155/105

1 Bar Muscle-Up

5 Thrusters 155/105

 

Lite Class

5 rounds of 

Fight Gone Bad Style WOD

 

Wall-ball

KB Sumo deadlift high-pull

Lunge Jumps

Push-press

Row for Cals

Rest 1:00

 

September 25, 2018

Warm-up

1:00 of the following

Spidermans

Scorpions

Pass Throughs

PVC OHS

 

10:00 Mobility

 

Snatch Barbell Warm-up

 

15:00 to build up to a heavy set of

Snatch, Hang Snatch, OHS

 

Conditioning

3 Rounds of

25 Wall Ball 20/14

50 Double Unders

 

Lite Class

5:00 of Run, Bike, or Ski Erg

 

Planks with Coach Josh

 

3 Rounds of

15 Power Cleans

30 Wall Ball 20/14

60 Mountain Climbers

120 Double Unders

September 24, 2018

Warm-up

400m Run then

2 Rounds of

Air Squats x 15

Lunge Steps x 15 each leg

Glute Activation x 15 steps each way

 

Day 3 of Back Squats x 20 reps

Continue to add weight based on your previous session

 

Conditioning

40 Cal Bike

10 Strict Pull-ups

40 Burpees

10 Strict Pull-ups

40 Sit-ups

10 Strict Pull-up

400m run

10 Strict Pull-ups

 

Lite Class

2 Rounds of

40 Cal Bike

10 Strict Pull-ups

40 Burpees

10 Strict Pull-ups

40 Sit-ups

10 Strict Pull-up

400m run

10 Strict Pull-ups

*Second round start with Ski Erg bike instead of Bike

September 21, 2018

Warm-up

Gymnastics Warm-Up

 

Volume Training

10:00 EMOM

Strict Pull-ups (C2B if strict x 5 per minute are easy) x 5

 

Conditioning

3 rounds of

Sprint down/back x4

Bear Crawl down/back x3

Burpee Broad Jump down/back x2

Side Shuffle x1

 

Core Finisher:

Coach’s Choice

 

Lite Class

Class Warm-up

800m run

10 push-presses
20 front squats
30 kettlebell swings
400m run
30 kettlebell swings
20 front squats
10 push-presses

800m run

 

September 20, 2018

Warm-up

2 Rounds

Spidermans x 10

Glute Activation x 1:00 per side

Clam Shells x 20 per side

 

Ankle Mobility

 

Back Squat Week 1 Day 2

Warm-up to 50% of your 1RM + 5-10#

Complete 1 set of Back Squats x 20 @50% of your 1RM + 5-10#

 

Team WOD

Teams of 3 Complete

5:00 ME/1:30 Rest

Ski Erg

Bike

Row

Score is Total Calories of all 3 movements

 

Lite Class

Class Warm-up

21-15-9

Ski Erg

DB Snatches (21 each arm, 15 each arm, 9 each arm)

Rest 2:00

21-15-9

Bike

Burpees over the DB

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