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

Workout of the Day (WOD)

May 14, 2018

  1. Warm-up

2 Rounds

Bear Crawl Down/Back x 3

:30 Supinated Hang

Crab Walk Down/Back x 3

:30 Pronated Hang

 

  1. Back Strengthening Exercises

 

  1. Partner Station Work
  1. Sled
  2. Battle Ropes
  3. HSPU or HS Hold
  4. T2B
  5. Burpee
  6. Rope Climb
  7. Lateral Hop over Parallette
  8. Lunge in Place

*The clock will be set for :50 on/:10 off.  Each group of 2 will start in a different spot.  Partner 1 will work for :50.  The :10 allows partner 2 to get set up and ready to go.  You will go through top to bottom twice so push AHAP during the :50 of work knowing you’ll have :70 to rest.

 

Lite Class

Same as Regular Class

May 11, 2018

  1. Warm-up

2 Rounds of

15 Wall Ball

10 Spidermans with w/twist

10 Lunges with plate OH

 

  1. Back Squat Prep

             2 Rounds of

Glute Activation (1:00 per side)

15 Kossack Squats each side

15 Empty Back Squats with: 03 pause at bottom

 

  1. Strength

Back Squat (Last week of this linear progression)

4x3@85% of 1RM

 

  1. Accessory Work

3x10

DB Pullover

Ring Dip Negatives

Bicep Curls

Band Pull-apart (20)

 

Lite Class

30-25-20-15-10-5

Band Pull-Apart while in Wall Sit Position

Sit-ups

DB Squat Cleans

*After each set side shuffle down/back 3x

 

May 10, 2018

  1. Warm-up

Speed Ladder Drills

 

  1. Skill Work

HS Hold on Wall

Freestanding HS

HS Walk

 

  1. Sprints

2 Rounds of

250m Row SPRINT!

150m Ski SPRINT!

.5 mile Bike SPRINT!

60M Shuttle SPRINT!

*Rest as needed between efforts

 

Lite Class

Buy In: Regular Class Sprints

Remaining Time AMRAP of

5 Pull-ups

10 Tricep Band Press Downs

15 Goblet Squats

May 9, 2018

  1. Warm-up

Foam Roll

Band Stretches on the Rig

 

  1. Abs for Days!

 

  1. Met-Con

13:00 AMRAP

10 Hang Power C&J 135/95

200m Run

10 OTB Burpees

100m Run

10 Thrusters 135/95

200m Run

 

Lite Class

Core Work then

 

10 ->2 Hang Power C&J

200m Run

10 ->2 OTB Burpees

100m Run

10  ->2 Thrusters

200m Run

May 8, 2018

  1. Warm-up

2 Rounds of 10 of the following

Spidermans with twist

Scorpions

Lunge

Burpee

Pass Through

PVC OHS

 

  1. PVC Snatch Warm-up followed by

BB Snatch Warm-up

 

  1. 20:00 to Build up to a Heavy Snatch Triple (not T&G)

After each set 1 set of 3

:10 chin over the bar hold + :05 Negative

 

  1. Conditioning

“Amanda”

9-7-5

Snatches 135/95

Ring Muscle-Ups

 

Lite Class

4 Rounds of

30 Slam Ball

30 Lunge Jumps

30 Burpees

300m Run

May 7, 2018

  1. Warm-up

20 Cal Row

20 Slow Air Squats with Perfect Form

20 Double Unders

Foam Roll

 

  1. Skill Work

Double Unders or Ring MU Strength Work

               

  1. Conditioning

For Time

30 Cal Row

100 Double Unders

30 Cal Bike

25 Cal Row

80 Double Unders

25 Cal Bike

20 Cal Row

60 Double Unders

20 Cal Bike

15 Cal Row

40 Double Unders

15 Cal Bike

10 Cal Row

20 Double Unders

10 Cal Bike

 

Lite Class

Same as Regular Class

 

May 4, 2018

1.    Warm-up

1 mile run

 

2.    Agility Work

 

3.    Skill/Volume Work

EMOM 10

5 T2B

Remaining Time Plank

*Vary plank style every round

 

4.    Gymnastics Conditioning

2 Rounds of Barbara

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air Squats

Rest 3:00 and repeat 

 

Lite Class

2 Rounds of 

"Jackie" with 3:00 Rest in between

Row 1000m

50 Thrusters 45#

30 Pull-ups  

May 3, 2018

1.    Warm-up

2 Rounds of 

Slow Bear Crawl Down/Back

Lunge Down/Back

Side Shuffle

10 Pass Throughs

10 PVC OHS

 

2.    Snatch Skill Accessory Work

a.    Snatch Grip Press or Push Press

b.    Snatch Grip Press in OHS

c.    Snatch Balance

d.    Snatch Drop

 

3.    Conditioning

10:00 AMRAP 

1 Power Snatches 115/75

1 OHS 115/75

1 OTB Burpees 

*Increase reps by 1 after each round

 

Lite Class

10 Hang Power Cleans 

15 Sit-ups 

100m run

9 Hang Power Cleans 

15 Sit-ups 

100m run

Down to 

1 Hang Power Clean

15 Sit-ups 

100m run

May 2, 2018

1.    Warm-up

2 Rounds of

10KB DL

10 1 arm Russian KBS

10 1 arm KB Push Press

10 Goblet Squats

 

2.    Oly/Strength

Every 2:00 complete for 5 Rounds

5 Deadlifts + 4 Hang Squat Cleans + 3 S2OH

 

3.    Conditioning

50-40-30-20-10

Double Unders

20-15-10-5

KBS 70/53

 

Lite Class

22 DL  

22 OHS 

22 burpees

22 pull ups

22 DB squat cleans 

*400m run after each exercise

May 1, 2018

1.    Warm-up

2 Rounds of 

50 Double Unders

30 Burpees

10 Pull-ups

 

2.    3 Part Conditioning with 2:00 Rest in between

a.    3 Rounds of 

400m Run

3 Rope Climbs

b.    3 Rounds of 

500m Row

10 Box Jumps 30”/24”

c.    3 Rounds of 

.5 mile Bike

5 Bar Muscle-ups

 

3.    Remaining Time for Mobility

 

Lite Class

"Morrison"

50-40-30-20-10

Wall balls 

Box jumps 

KBS 

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