8 Eastman Street Cranford NJ 07016...908-272-7400

Workout of the Day (WOD)

November 10, 2017

1. Warm-up
800m run
40 Double Unders
20 Burpees 
10 Barbell Good Mornings 

2. Strength
Back Squat
Speed Work
8×3 @ 65%

3. Oly
Power Snatch 4×1
Snatch Pull 4×1
Snatch Deadlift 4×1

Heavier than last time.

4. Interval 
3 Rounds:
21 Bar Facing Burpees
21 Dumbbell Thrusters 50/35lbs
Rest :60

Lite Class

5 Rounds:
21 Bar Facing Burpees
21 Dumbbell Thrusters 50/35lbs
Rest :60

November 9, 2017

1. Warm-up
3 Steady Rounds
30 Double Unders
15 Banded Good Mornings
10 Dumbbell Push Press

2. Oly
Push Press
4×3 @ 85%

3. Met-Con
4 Rounds:
20 Back Rack Walking Lunge Steps 185/135lbs
15 Box Jumps 24/20″
5 Bar Muscle-ups

Lite Class

With a 35:00 running clock complete

5 rounds of 

10 Push Presses

10 Box Jumps

10 Pull-ups

Remaining time complete an AMRAP of

40 Air Squats

30 Sit-ups

20 Push-ups 

November 8, 2017

1. Warm-up
4 Steady Rounds:
12 Jumping Squats
100m run
5 Strict Pull-ups

2. Strength
Back Squat
Work up to a heavy single around 90%
Then
5×3 @ 85%

3. Intervals
AMRAP 12 Minutes
Run 200m
18 Chest To Bar Pull Ups
(Must be done in sets of 6.)
Rest :30

Lite Class

With a 35:00 running clock complete

 

5 Rounds of

10 Deadlifts

10 Bar Rollouts

Then

5 Rounds of 

10 Band Rows

10 Tricep Push Downs with bands

Then remaining time AMRAP of

20 Mountain Climbers

50 Double Unders

November 7, 2017

1. Warm-up
3 Steady Rounds:
10 1 arm Russian KBS each arm 
Run 400m

2. Oly
Squat Clean
Warm Up:
4×2 @ 60-70%
With pause at knee.
Drop and reset.
THEN
7×1 @ 82.5-92.5%of your 1RM

3. Met-Con
AMRAP 20 Minutes
50 Air Squats
30 Hang Power Cleans 95/65lbs
10 Strict Deficit Handstand Push-Ups 4/3″

Lite Class

1 mile Buy in then

For Time:

50 Wall Ball

Rest 1:00

40 Wall Ball 

Rest 1:00

30 Wall Ball

Rest :30

20 Wall Ball 

Rest :30

10 Wall Ball

 

November 6, 2017

1. Warm-up
4 Steady Rounds:
:30 SupinatedHang from Pull Up Bar
10 Single Arm Dumbbell Sotts Press
(Switch arms each round.)
200m run

2. OLY
Snatch
6×3 @ 72.5-77.5%

3. Met-Con
AMRAP 12 Minutes
5 Deadlifts 275/185lbs
10 Bar Facing Burpees
15 Sit Ups

Lite Class

10:00

Odd Minutes

10 Back Squats

15 Sit-ups

Even Minutes

15 Squat Jumps

Plank remainder of minute

 

20:00 AMRAP of

10 KBS

10 Burpees

250 row

November 3, 2017

1. Warm-up
2 Rounds:
15 Light Pause Front Squats
15 Handstand Push-Ups
20 Calorie Bike or 400m run

2. Strength
Back Squat
Speed Work
8×3 @ 62.5%

3. Oly
Power Clean 4×1
Clean Pull 4×1
Clean Deadlift 4×1

4. Interval 
3 Rounds:
AMRAP 4 Minutes
30 Wallballs 30/20lbs
15 Toes to Bar
20 Wallballs
10 Toes to Bar
10 Wallballs
5 Toes to Bar
Rest 2:00
(If you finish start back at the top.)
Reset each AMRAP.
 

Lite Class

Row 2000m

50 Wall Ball 20/14

Row 1000m

35 Wall Ball

Row 500m

20 Wall Ball

November 2, 2017

1. Warm-up
3 Rounds:
20 Lunge Steps
15 Banded Good Mornings
10 Dumbbell Push Jerk
5 Strict Handstand Push-Ups

2. Oly
Split Jerk
6×3 70-80%

3. Met-Con
3 Rounds For Time:
10 Power Cleans 205/145lbs
Run 400m

Lite Class

3 rounds of

15 squat jumps

15 mountain climbers 

15 push presses

Then

25:00 AMRAP

25 lunge jumps each leg

15 DB thruster

400m run

November 1, 2017

1. Warm-up
4 Rounds:
12 Jumping Lunges
10 Light Snatch Balance
8 Strict Pull Ups

2. Strength
Back Squat
Work up to a heavy single around 90%
then
5×3 @ 82.5% of your 1RM
 

3. Met Con
2 Rounds:
20/12 Calories on Bike/Row
20 Pull Ups
15/9 Calories on Bike/Row
15 Pull Ups
10/6 Calories on Bike/Row
10 Pull Ups
Rest 3:00

Lite Class

2 rounds of

400m run

21 slam balls

12 pull ups

Then

4 rounds of 

24 wall balls

12 burpees

October 31, 2017

1. Warm-up
3 Rounds:
400m run
10 Good Mornings 
10 OHS

2. Oly
Snatch
Warm Up
4×2 @ 60-70%
With pause at knee.
Drop and reset
Then
7×1 @ 80-90% of your 1RM.
 

3. Met-Con
3 Rounds:
7 Squat Snatch 185/135lbs
100 Double Unders
 

Lite Class

3 rounds of 

20 KBS

20 goblet squats

Then

10-1 

back squats

push ups

sit ups

Run 100m run after every round

WOD:

1. Warm-up
3 Steady Rounds:
20 Weighted Lunge  Steps
15  Front Squats

2. OLY
Clean and Jerk
6×3 @ 70-75%

3. Met-Con
For Time:
9 Calorie Row
9 Thrusters 115/85lbs
15/12 Calorie Row
15 Thrusters
21/15 Calorie Row
21 Thrusters
27/21 Calorie Row
27 Thrusters
 

Lite Class

9 Calorie Row
9 Thrusters 
12 Calorie Row
12  Thrusters
15 Calorie Row
15 Thrusters
18 Calorie Row
18 Thrusters

21 Calorie Row
21  Thrusters
24 Calorie Row
24 Thrusters
27 Calorie Row
27 Thrusters

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