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

Workout of the Day (WOD)

June 7, 2013

7X2 Bench Press – heavier than last week, rest exactly 90 seconds.
Conditioning
For Time
400m run
Then
3 rounds of
5 OHS 135/95
10 Pull-ups
15 Wall Ball 20/14
Then
400m run

June 6, 2013

 
22-18-14-10-6
KB Thrusters (all right then all left 53/35) 11-9-7-5-3
HRPU
V-ups (lemon squeezers, sit ups)
Cash out – 50 burpees

June 5, 2013

10X1 Hi-Hang Clean + 1 Jerk – heaviest possible, rest 60 sec.
5X5 Front Squats @ 70% – rest 60 sec.
Conditioning
Row 1k
30 Muscle-ups
Row 1k

June 4, 2013

Every 40 seconds for 4 minutes:
1 Clean (full) + 1 Push Jerk + 1 Split Jerk 70%
*Notes: These should be completed as a complex, without dropping the bar between movements.
Conditioning
For time:
20 Burpee Over-the-Box Jumps 20″
40 TTB
20 Burpee Over-the-Box Jumps 20″
40 Row for Calories
20 Burpee Over-the-Box Jumps 20″
40 C2B Pullups
20 Burpee Over-the-Box Jumps 20″

June 3, 2013

 10X1 Hi-Hang Snatch – heaviest possible, rest 60 sec.
 5X5 Tempo HBBS @ 70% – rest 60 sec.
Conditioning
12:00 AMRAP
100m Shuttle Sprint
20 KBS 32/24kg
20 KB Reverse Lunges

June 1, 2013

Run 400M 20 Burpees  Run 400M 20 KBS Run 400M 20 Sit Ups Run 400M :60 Handstand hold or Plank hold Run 400M 20 Burpees Run 400M

May 31, 2013

Warm up: Jump Rope/Handstand practice
7x2 Bench Press
10 minute AMRAP of :
7 Hang Power Cleans 185/120#
30 Split Jumps

May 30, 2013

 

1) 5X2 Hi-Hang Cleans + 1 Jerk – heaviest possible, rest 60 sec.

 

2) 5X3 Front Squats @  80% – rest 60 sec.

 

3 rounds for time of

 

8 Push Jerks 185/125

16 T2B

May 29, 2013

 

Every 30 seconds for 3 minutes:

 

2 (touch and go) Power Cleans + 1 Push Jerk @ 75%

 

Conditioning

 

For time:

 

100 Double Unders

 

2 rounds of:

 

25 Pistols (alternating)

25 C2B Pull-ups

25 Wall Ball 20/14

 

100 Double Unders

 

May 28, 2013

 

1) 5X2 Hi-Hang Snatch – heaviest possible, rest 60 sec.

 

2) 5X2 HBBS @ 85% – rest 60 sec

 

Conditioning

 

4 rounds for time of:

 

Run 400m

25 Thrusters 45#

10 Pull-ups

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