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

Workout of the Day (WOD)

  

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

December 20, 2017

1. Warm-up
Floss Ankles/Calves
2 Steady Rounds:
15 Dumbbell Push Press
20 Sit Ups
200m run

2. Strength
Push Jerk
5×5 @ 65%
 

3. Met-Con 
5 Rounds:
12 Front Squat 165/115lbs
15 Handstand Push-Ups
30 Double Unders
 

Lite Class

3 Rounds of

3:00 to complete a 400m run + 10 squat jumps
3:00 to complete 30 burpees
3:00 to complete 50 Thrusters with an empty bar
3:00 to complete 200m run/10 Pull-ups, 100m run/10 Pull-ups
Rest 1:00
Rest remaining time of 3:00

December 18, 2017

1. Warm-up
Floss Hips
3 Steady Rounds:
12 Good Mornings
12 Goblet Pause Squats

2. Strength
Back Squat- 5×5 @ 90% of your 5RM

3. Met-Con 
AMRAP 10 Minutes
50 Double Unders
10 Push Jerk 205/145lbs
10 Bar Muscle Ups

Lite Class

“Filthy Fifty”

For time:
50 Box jump, 20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 14 pound ball
50 Burpees
50 Double unders

December 15, 2017

1. Warm-up
Floss Shoulders
3 Rounds:

10 Strict Press
 :30 Supinated Hang From Rig
 5 Strict Pull-ups
 5 Burpees
5 Spidermans
10 Good Mornings

2. Strength
Find a 1RM Push Jerk
 

3. WOD
3 Rounds:
10 Power Snatch 205/145lbs
15/12 Muscle Ups

Or

3 Rounds:
10 Power Snatch 155/105
20 C2B Pull-ups
 

Lite Class

10-8-6-4-2 From the Rig

10 Back Squats
10 Push-ups
 100 Double Unders
 10 Front Squats
10 V-Ups
400m run
 

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