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

Workout of the Day (WOD)

July 10, 2017

1. Warm-up
Row/Bike 100 Calories

2. Conditioning
Run 800m
then
21-15-9
Dumbbell Thruster 50/35lbs
Calories on Bike/Row
then
Run 800m

3. Lift
Box Squat
10×2 @ 55-65%
Speed Work
Rest :30-:60

Lite Class
Run 800m
then
21-15-9
Dumbbell Thruster
Calories on Bike/Row
Sit-ups
Burpees
then
Run 800m

July 7, 2017

1. Warm-up

10:00
30 Burpees
Remaining time stretch shoulders and hips
2. Conditioning
“Jason”
For Time
100 Air Squats
5 Muscle Ups
75 Air Squats
10 Muscle Ups
50 Air Squats
15 Muscle Ups
25 Air Squats
20 Muscle Ups

3. Lift
EOMOM for 16 Minutes
Full Snatch + Hang Snatch
As Heavy As Possible
Weight can move up and down across eight sets.

Lite Class

400m Lunge Buy In
Then
Partner WOD of
100 shoulder to overhead
100 deadlifts
100 partner leg raises

July 6, 2017

1. Warm-up
1 mile Run
then
Floss Shoulders

2. Conditioning
For Time:
60 Wallballs 30/20lbs
30 Sumo DLHP 95/65lbs
40 Wallballs
20 Sumo DLHP
20 Wallballs
10 Sumo DLHP

3. Lift
Sumo Deadlift
10×3 @ 60% of 3RM
Speed Work
No Bounce – Silent

Lite Class

10 rounds of
15 Wall Ball (must be unbroken)
5 hang power cleans

July 5, 2017

1. Warm-up
3 Rounds:
:30 HS Hold
Row 250m
10 Ring Dips

2. Conditioning
2 Rounds:
25/15 Calories on Bike/Row
25 Toes to Bar
25 Clean and Jerk 115/85lbs

3. Lift
Power Clean and Push Jerk
5×5 @ 75%+
Drop and Reset Reps
Rest 2 Minutes between sets

Lite Class

3 Rounds:
25/15 Calories on Bike/Row
25 Burpees
25 Toes to Bar/Hanging Knee Raises
25 Clean and Jerk 

July 4, 2017

Have a great 4th!

Open Gym

7-11 a.m.

July 3, 2017

1. Warm-up
Run 400m

15 Front Squats

15 Ring Rows

2. Conditioning
Run 1 Mile
then
18-15-12
Front Squat 205/145lbs
Chest to Bar Pull-ups

3. Lift
Box Squat
6×2 @ 80%

 

Lite Class

800m run

36 Sit-ups

18 Front Squats

18 Pull-ups

800m run

30 Sit-ups 

15 Front Squats

15 Pull-ups

800m run

24 Sit-ups

12 Front Squats

12 Pull-ups

800m run

June 30, 2017

1. Warm-up
3 Rounds:
100m run
10 Hang Squat Snatch 75/55lbs

2. Conditioning
AMRAP 20 Minutes
12 Box Jump Overs 24/20″
10 Alternating Pistols
8 Deadlifts 225/155lbs

3. Lift
Bench Press
5×5 @ 80%+ 2RM

Lite Class

25:00 AMRAP of

12 Box Jumps or 12 step ups each leg

12 Lateral Lunges each way

12 Deadlifts

12 V-ups

200m run

June 29, 2017

1. Warm-up
Move Steady Through
Row 500m
40 Empty Bar Overhead Squats
Row 500m

2. Conditioning
“Daniel”
For Time
50 Pull Ups
400m Run
21 Thrusters 95/65lbs
800m Run
21 Thrusters
400m Run
50 Pull Ups

3. Lift
Power Snatch
7×3 Touch and Go
70%+

Lite Class

Regular Workout

 

June 28, 2017

1. Warm-up
1 mile run
then
Floss Hip Flexors

2. Conditioning
27-21-15-9
Burpee to 12″ Target
Kettlebell Swings 70/53lbs

3. Lift
Sumo Deadlift
5×2 As Heavy As Possible
No Bounce 

Lite Class

1 mile run then

27-21-15-9
Burpees
Kettlebell Swings 

Core Work Finisher

June 27, 2017

1. Warm-up
3 Rounds
:30 Handstand Hold
Run 200m
10 Strict Pull Ups

2. Conditioning
EMOM for 15 Minutes
50 Double Unders
75′ Handstand walk or work on kicking up into a handstand hold
2 Legless Rope Climbs
Rotate through movements on the minute.

3. Lift
EOMOM for 20 Minutes
1 Squat Clean and Split Jerk
80%+ 1RM

Lite Class

4 rounds of

:45 on/:15 off

Double Unders

Squat Cleans

Handstand Hold/Plank Hold

100m run

Wall Sit

Push-ups 

Flutter Kicks

100m run

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