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

Workout of the Day (WOD)

January 8, 2018

1. Warm-up
Floss Shoulders
4 Steady Rounds:
Bike 15 Calories
15 Push Ups

2. Strength
5×5 Back Squat @ 90% 5RM

3. Met-Con 
10 Rounds:
10 Thrusters 95/65lbs
Bike 10/7 Calories

Lite Class

Planks followed by

16.5!

21-18-15-12-9-6-3
Thrusters
Burpees

January 5, 2018

1. Warm-up

Floss Quads above Knee

3 Steady Rounds:

15 Burpees

15 Med Ball Cleans

 

2. Oly

Squat Clean 4×5 @70-75%

Row 1k (slow/steady) for Rest between sets

 

3. Interval 

EMOM for 15 Minutes:

10 Clean and Jerk 155/105lbs

40 Double Unders

2 Legless Rope Climbs

(Alternate Movements.)

The minutes are not weighted evenly. You will have a chunk of rest during the Double Under window. Use it wisely.

 

Lite Class

Planks with Coach Josh then

10 rounds of

5 Pull-ups

10 DB Hang Squat Clean Thrusters

15 Sit-ups

January 4, 2018

1. Warm-up

Floss Elbows/Biceps

2 Steady Rounds:

Bike/Ski 30 Cals

15 OHS

 

2. OLY 

Every :90 for 9 Minutes

2 Misfit Snatch Complex 70%+ of 1RM

You can build throughout sets

Squat Snatch, OHS, Hang Squat Snatch, OHS

 

3. Met-Con 

AMRAP 15 Minutes

24/16 Calorie Bike

15 Toes to Bar

 

Lite Class

Fight Gone Bad Style of

Wall Ball

Plank

Russian Twist

Med Ball Clean

Bike

 

 

January 3, 2018

1. Warm-up

Floss Shoulders

2 Rounds:

10 Power Cleans 95/65

10 Push Press 95/65

 

2. Strength

Push Jerk

5×4 @ 75%

The Push Jerk percentage will build over the cycle. You should focus on improving both technique and strength simultaneously.

 

3. OLY 

Power Clean Singles @65-80%

Drop and Reset

4 Rounds:

:90 on

2:00 off

 

4. Sprint 

5 Rounds:

3 Handstand Push-Ups

6 Kettlebell Swings 70/53lbs

9 Lunge Jumps each Leg

 

Lite Class

AMRAP 30

15 toes-to-bars

50 double-unders

15 power cleans 

15 toes-to-bars

50 double-unders

15 KBS

Rest :90

15 toes-to-bars

50 double-unders

15 S2OH

15 toes-to-bars

50 double-unders 

15 Burpees

 

 

 

 

 

January 2, 2017

Regular Schedule Today

1. Warm-up

Floss Hips

3  Rounds:

15 Sit Ups

15 Box Jumps

2. Strength

Back Squat- 5×5 @ 90% of your 5RM.

3. Met-Con 

AMRAP 12 Minutes

30 Front Squats 135/95lbs

30 Box Jump Overs 24/20″

30 Pull Ups

 

Lite Class

2,4,6,8,10...

Bike for Calories

Sit-ups

Bulgarian Split Squats each Leg

Pull Ups

December 29, 2017

1. Warm-up
Floss Ankles
Then
3 Steady Rounds:
Row 300m
10 Good Mornings

2. Oly
Squat Snatch 4×5 @65-70%
Bike 20 Cals/Row 30 Cals/Ski 20 Cals between sets

3. Met-Con
21-15-9
Hang Squat Cleans 135/95
OTB Burpees
 

*Stretch remaining time in class

Lite Class

New Year's Eve Countdown 

(10,10,9,10,9,8,10,9,8,7...)

10 Cal Row
9 KBS
8 Push-ups 
7 Deadlifts
6 DB Snatch each arm
5 Squat Jumps
400m run
3 HSPU
2 Cal Ski Erg

1 Burpee

December 28, 2017

1. Warm-up
Floss Shoulders
2 Steady Rounds:
15 Wallballs
30 Double Unders

2. Strength
Push Jerk (from the ground)
3×5 @ 70%

3. OLY 
EMOM for 6 Minutes
1 Misfit Clean Complex 70%+ of 1RM
(Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk)
You can build throughout sets.

4. 7:00 AMRAP 
10 Wall Ball 20/14
30 Double Unders
 

Lite Class

Planks with Coach Josh then

21-15-9
Pull-ups 
Wall Ball

21-15-9
T2B
S2OH

21-15-9
Med Ball Cleans 
Russian Twists

21-15-9
Lunge Jumps each leg
DB Push Press (21 right arm/21 left arm)

December 27, 2017

1. Warm-up
Floss Hips
3 Steady Rounds:
Row 300m
10 Spidermans each leg

2. Strength
5×5 Back Squat @ 90% 5RM3. Met-Con 

3. MetCon

For Time:
25 Bar Facing Burpees
20 T2B
15 Deadlift 275/185lbs
10 Muscle Ups
.5 Mile Run
 

Lite Class

For Time
100 Burpees
100 KBS
100 Goblet Squats
100 Sit-ups 
100 Ring Rows

*Break up the reps as needed 

December 22, 2017

“The 12 Days of Outlaw”

*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 MU, then 1 C&J + 2 MU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.

1 Clean & Jerk @ 225/150#
2 Muscle-Ups
3 Box Jumps 36/30″
4 Hang Squat Snatch @ 115/75#
5 Bar Facing Burpees
6 Push Press @ 115/75#
7 Pistols (alternating)
8 T2B
9 Wall Ball 20/14#
10 C2B Pullups
11 HSPU
12 Front Squats @ 225/150# (no racks)

Lite Class

1 Clean & Jerk Let’s Push it Here 8:45!  It’s only 1 Rep!
2 C2B Pull-ups
3 Box Jumps
4 OHS
5 Bar Facing Burpees
6 Push Press
7 Lunge Jumps each leg
8 T2B
9 Wall Ball
10 Ring Rows
11 HSPU
12 Front Squats

December 21, 2017

1. Warm-up
Floss Quads above Knee
Then
4 Steady Rounds:
:20 Nose and Toes Handstand Hold
20 Jumping Squats

2. OLY 
EMOM for 10 Minutes
1 Misfit Snatch Complex 70%+ of 1RM
Full Snatch, Overhead Squat, Hang Squat Snatch, Overhead Squat
You can build throughout sets.

3. Interval 
2 Rounds:
AMRAP 5 Minutes:
100m Run
5 Squat Clean Thrusters 185/135lbs
Rest 3:00
 

Lite Class

10 Deadlifts/100m run
10 Hang Power Cleans/100m run
10 Shoulder to OH/100m run
10 down to 1 by 1

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