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

Workout of the Day (WOD)

November 5, 2018

Warm-up

Line Drills

 

Mobility with a focus on hips and shoulders

 

Skill Work

Handstand Skill Development

Core Work

 

Teams of 3

Complete

100 cal on Rower

75 on Ski Erg

50 Cal on Bike

 

Lite Class

Class Warm-up

Sprint Day

Complete 10 of the following:

Treadmill Sprints :30 on/:30 off

Ski Erg 100m sprint/:30 rest

Bike 7 Cal:30 rest

 

November 2, 2018

Warm-up

3 Rounds of

Lunge Down/Back

Bear Crawl Down/Back

Side Shuffle Down/Back

 

Foam Roll/Warm-up Shoulders

 

Bar Muscle-Up Drills

 

Partner WOD

1 Work/1 Rest for 4 Rounds

 

15 Calorie Row

10 Over the Rower Burpees

5 Bar Muscle-ups

 

Lite Class

Class Warm-up

5 Round of

20 Calorie Row

15 Over the Rower Burpees

10 Pull-ups

November 1, 2018

Warm-up

2 Rounds of

Air Squat x 30

Burpee x 20

Strict Pull-up x 10

 

Barbell Warm-up

Hang Power Clean x 10

Front Squat x 10

Push Press x 10

Rest

Hang Squat Clean x 10

Push Jerk x 10

 

7:00 EMOM

2 T&G Squat Cleans + 1 Jerk AHAP

 

For Time:

30 Double Unders

10 Power Cleans 115/75
40 Double Unders

10 Hang Squat Cleans 115/75
50 Double Unders

10  Push Presses 115/75
60 Double Unders

10 Reverse Lunges each leg 115/75
70 Double Unders

10 Thrusters 115/75

 

Lite Class

Class Warm-up

2 Rounds of the Class WOD

October 31, 2018

HAPPY HALLOWEEN!

Warm-up

400m Run

PVC Pass Through x10

PVC OHS x 10

Spiderman x 10

Scorpion x 10

 

Mobility

Banded Lat Stretch x 1:00 per side

Door Jamb Stretch x 1:00 per side

Hip Flexor x 1:00 per side

 

Interval Training

4 Rounds of

1:00 on/1:00 Rest

Power Snatches 115/75

Echo Bike

OHS 115/75

Hollow Hold

 

Remaining Time: Mobility

 

Lite Class

Class Warm-up and Mobility

Partner WOD

100 Cal Bike

100 Back Squats

100 Ski

100 Push Presses

 

 

October 30, 2018

Warm-up

2 Rounds of

30 Calorie Row

20 Calorie Ski

10 Calorie Bike

 

Shoulder Stability

Band Pull Aparts x 20

External Rotation x 20

Scap Raises x 10 (Lower Trap Focus)

 

Gymnastics

Supinated Hang x :30

Pronated Hang x :30

Kip Swings x 10

 

2 Max Effort Sets of T2B

Rest in between sets as needed

 

Conditioning

10 to 1 by 1 of

Box Jumps 30”/24”

Push-ups

 

Lite Class

Class Warm-up

10 to 1 by 1 of

Box Jumps

Push-ups

Sit-ups

Pull-ups

 

October 29, 2018

Warm-up

Slow Lunge Down/Back with hip flexor stretch each step

Glute Activation Down/back

Clam Shell x 20 each leg

Leg Swings x 10 Each Leg

Goblet Squat x 15

 

Mobility

Pigeon Stretch x 2:00 per side

Couch Stretch x 2:00 per side

Banded Ankle Distaction

 

Back Squats

Week 2 - 2 Reps @ 50% / 60% / 70% / 80% / 85% / 85%

 

Conditioning

7:00 AMRAP

5 Deadlifts 225/155

10 OTB Burpees

 

Lite Class

Class Warm-up

30-20-10

Goblet Squats

Burpees

Then

30-20-10

Deadlifts

Hanging Knee Raises

 

October 26, 2018

Warm-up

1 Mile Run then 2 Rounds of

Kip Swings x 10

Lunge Steps x 5 each leg

 

Couch Stretch x 2:00 per side

Banded Lat Stretch x 2:00 per side

 

5 rounds of

:30 HS hold/:30 rest

 

EMOM 5:00

Strict C2B Pull-ups x 5 or Bar Muscle-ups x 4 or Ring Muscle-ups x 4

 

:30 Max Effort Attempts for Max Calories on the Bike x 3 Rest as Needed

:30 Max Effort Attempts for Max Calories on the Ski Erg x 3 Rest as Needed

 

Lite Class

Mobilize and get prepped for Sprints!!

:30 on/:30 Rest x 10 rounds of each

Alternate between

Bike

Ski Erg

Sprints Down/back

October 25, 2018

Warm-up

15:00 Mobility

 

WOD Prep

3 Rounds of

15 Double Unders

10 Light KBS

5 Burpees

 

Hero WOD Dork

6 rounds for time of:
60 double-unders
30 kettlebell swings 53/35
15 burpees

 

Lite Class

Class WOD

October 24, 2018

Warm-up

20 Burpees

PVC Pass Throughs x 10

PVC OHS x 10

Duck Walk x 15 feet with PVC OH forward and backwards

 

Snatch Barbell Warm-up

 

Every :90 Snatch x 3 (Full Snatch/Drop and Reset) x 6 rounds Start @50% and go up each round

 

For Time

60 Cal Bike

45 Wall Ball 20/14

30 Hang Squat Snatches 75/55

 

Remaining Time

Mobilize

 

Lite Class

1 Mile Run Warm-up then

Plank on Hands x 2:00

Bird Dog x 2:00 alternating side to side

Wall Sit x 2:00

 

4 Rounds of

20 Wall Ball

20 Cal Bike /Ski (switch each round)

20 DB Snatches (10 each arm)

October 23, 2018

Warm-up

Slow Lunge Down/Back with hip flexor stretch each step

Glute Activation Down/back

Leg Swings x 10 Each Leg

Goblet Squat x 15

 

Mobility

Pigeon Stretch x 2:00 per side

Couch Stretch x 2:00 per side

 

Back Squat

Week 1 of 6 - 2 Reps @ 50% / 60% / 75% / 80% / 80% / 80%

 

Conditioning

3 Rounds:
10 Clean and Jerks 135/95
400 Meter Run

 

Lite Class

Warm-Up!

Tabatas

Clam Shells x 4 Left Side

Clam Shells x 4 Right Side

Glute Activation Steps Right Leg

Glute Activation Steps Left Leg

 

50-30-10

Sit-ups

Air Squats

 

Class WOD

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