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

Workout of the Day (WOD)

June 13, 2018

  1. Warm-up

2 Rounds of

20 Box Step Ups Each Leg

200m Run

20 Box Jumps

200m Run

20 Burpees

200m Run

 

  1. Strength

3 x 10 of the following

Back Rack Box Step Downs with Slow Descent

Rear Foot Elevated Single Leg RDL (Slow)

Strict HSPU

 

  1. Conditioning

7:00 AMRAP

10 KBS 53/35

50 Double Unders

 

Lite Class

2 Rounds of

7:00 AMRAP

10 KBS 53/35

50 Double Unders

 

7:00 AMRAP

200m Run

20 Burpees

 

7:00 AMRAP

10 Bulgarian Split Squats each leg

15 Hollow Rocks

June 12, 2018

  1. Warm-up

800m Run

2 Rounds of

:30 Wall Scap Hold

Scap Wall Reps x 10

Bird Dog x 5 each side with :05 Hold per rep

Reverse Snow Angels x 10

Elbow Plank to Press up x 10

 

  1. Skill Work

Strict Pull-up

Kipping Pull-up

Butterfly Pull-up

 

  1. Conditioning

3:00 on/3:00 off

Complete 1 Sprint Down/Back  Starting at the Rig

Then Complete 2 Pull-ups

2 Sprints down/back and 4 Pull-ups

3 Sprints down/back and 6 Pull-ups

Continue the ladder until we get to 3:00 then rest 3:00

Next do the same thing with Burpees

We will do the same thing with 2:00 on/2:00 off and the same exercises followed by

1:00 on/1:00 off of pull-ups and burpees.

 

Lite Class

Class Warm-up and WOD

Sprints make you…J

(Modification if needed will be jumping pull-ups)

June 11, 2018

Coach Led Warm-up

 

2.    Hip Stability Drills

Airplanes

Single Leg 3 Cone Drill

 

3.    Tempo Back Squats

5x3 @3331 Tempo

 

4.    Accessory Work

3x 10 of the following

Z Press

Tempo DB Bicep Curl (3030)

Tempo DB Bench Press (3030)

 

Lite Class

Coach Led Warm-up + Single Leg 3 Cone Drill

4 Rounds of 

Minute 1: 12 Back Squats

Minute 2: 8 Burpees

Minute 3: 20 Sit-ups

Minute 4: 100m Run

Minute 5: 12 DB Push Press

Minute 6: 12 Deadlifts

June 8, 2018

  1. Warm-up

2 rounds of 10

Front Squat

Push Press

Kip Swings

Burpees

 

  1. Ankle Mobility

 

  1. Oly (similar to 5/15 with 5% increase in weight and)

Every 1:30 for 5 rounds complete

3 T&G P. Cleans + 3 Front Squats + 3 S2OH @75% of 1RM Jerk.

 

  1. Conditioning

Open Wod 13.4 with a Twist

AMRAP in 14 minutes with a 3 OTB Burpee EMOM

3 Squat Clean-and-Jerks (135/95 lb)

3 Toes-to-Bars

6 Squat Clean-and-Jerks (135/95 lb)

6 Toes-to-Bars

9 Squat Clean-and-Jerks (135/95 lb)

9 Toes-to-Bars

12 Squat Clean-and-Jerks (135/95 lb)

12 Toes-to-Bars

If athlete completes the round of 12, go on to 15. Complete 15, go on the 18, etc.

 

Lite Class

Class Warm-up

Core Work

Class WOD

June 7, 2018

  1. Warm-up

Line Drills

 

  1. Core Work

 

  1. Partner WOD for Time

Each partner will complete

5-250m row sprints

3-400m run sprints

 

Lite Class

Deck of Cards

June 6, 2018

Head to Toe Warm-up with your Coach

 

Tempo Back Squats Week 4

4x4 with 4441 Tempo

(:04 down,:04 hold, :04 up, :01 at the top)

(Next week will be 3331)

 

Tabatas

4x in a row of Wall Ball 20#/14#

Rest 1:00

4x in a row of Double Unders

Rest 1:00

4x in a row of Wall Ball 20#/14#

Rest 1:00

4x in a row of Double Unders

 

Lite Class

35:00 AMRAP

Partner 1 Rows 350m

Partner 2 completes AMRAP of

4 Pull-ups

8 Thrusters

12 Knees to Elbows

*Pick up where your partner left off

June 5, 2018

Warm-up

400m run then

10 of the following

PVC Pass Through

PVC OHS

Kossack Squat with PVC OH

 

Shoulder Snatch Prep

 

Conditioning

For Time:

5 rounds of

800m run

5 Full Snatches at 75% of 5/23 weight

 

Lite Class

5 Rounds of

800m Run

25 KBS

25 Goblet Squats

June 4, 2018

Warm-up

Shoulder Impingement Prevention 

Then 3 rounds of

:30 HS Hold

25 Lunge steps

:20 Hollow Hold

15 Burpees

10 Scap Pull-ups

5 Thoracic Rotation Each side

 

Gymnastics Prep

4 rounds of 

:20 on/:10 off Hollow Rocks

Then

3x10 of the following

T-Push-ups

Perfect Kip Swings

Ring Rows with: 04 Negative 

*Once done with the above, your Coach will go over Jumping Bar Muscle-up Drill.

Complete 15-20 reps with the goal of going to the lowest box possible.

 

Conditioning

50 Burpee Box Jumps 24”/20”

40 Sit-ups

30 Lunge Jumps

20 Perfect Push-ups

10 Rope Climbs

 

Lite Class

Class Warm-up

Then 2 Rounds of 

50 Box Jumps 

40 Sit-ups

30 Lunge Jumps

20 Perfect Push-ups

10 Pull-ups

June 1, 2018

  1. Warm-up

2 rounds of

5 Burpees

5 Spidermans with twist

5 Seated Internal/External Rotation

5 Kossack Squats

5 Hurdles each way

 

 

  1. Tempo Back Squats Week 3

4x4 with 4441 Tempo

(:04 down,:04 hold, :04 up, :01 at the top)

(We will complete 2 weeks of 4441)

 

  1. Bike Race

(Class will be divided up into teams and will work for a set period of time before switching)

 

Lite Class

Class Warm-up

50 Cal Bike and Row Buy In between 2 people

Then remaining time AMRAP of

10 Thrusters

10 T2B

10 S2OH

10 Lunges each leg

 

May 31, 2018

  1. Gymnastics Warm-up

 

  1. Shoulder Stability Work
  1. External Rotation x10 + Plank Plus (on elbows externally rotated)
  2. Lower Traps x 10
  3. Shoulder Impingement Prevention x 10 in each spot
  1. Pulling Accessory Work (bar and bw)

3 Sets of

  1. Single Arm KB Bent Over Rows x 10
  2. Farmer Walks x 1:00
  3. Scap Pull-ups x 10

 

  1. 10:00 AMRAP

7 T2B

14 Burpees

21 Double Unders

 

Lite Class

Gymnastics Warm-up

Then 2 Rounds of

100 Partner Plank High Fives

800m Run

:60 Hollow Hold + 60 Mountain Climbers

40 KBS

20 Pull-ups

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