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

Workout of the Day (WOD)

May 17, 2013

 

Strength

 

1a) 3X10 Deadlifts @ 70% – rest exactly 2:00.

1b) 3X10 Bench Press @ 70% – rest exactly 2:00.

 

*Notes: A and B should be UB touch & go reps.

 

Conditioning 

 

For time:

 

100 Double-Unders

50 HSPU (regionals standard)

40 TTB

30 Shoulder to OH 160/100#

90 Lunge Jumps

 

*You can break up the reps as needed. Just ge all of the work done. 

May 16, 2013

Power Cleans 10-1  135/95
Slam Ball 1-10  50/20
 
10 power cleans followed by 1 slam ball, 9 power cleans followed by 2 slam ball etc.

May 15, 2013

 

1) 7X1 3-Position Clean + 1 Jerk – heaviest possible, rest 60 sec.

 

*Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar. The Jerk should be performed after the hi-hang Clean.

 

2) 5X2 1&1/4 Front Squats – VERY heavy, rest 60 sec. 

 

Conditioning

 

“Jackie”

 

Row 1k

50 Thrusters 45#

30 Pullups

May 14, 2013

 

Every 30 seconds for 4 minutes:

 

2 (touch and go) Power Cleans + 1 Push Jerk @ 70%

 

Conditioning

 

3 rounds for time of:

 

Run 400m

7 Muscle-Ups

21 KBS 32/24kg

 

May 13, 2013

 

1) 7X1 3-Position Snatch – heaviest possible, rest 60 sec.

 

*Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar.

 

2) 5X2 HBBS @ 80% – rest 60 sec.

 

Conditioning

 

8 minute AMRAP of:

 

5 Parallette HSPU (6″/4″ deficit)

15 (steps) BB Walking Lunges (front rack) 95/65#

30 Double-Unders

May 11, 2013

May 10, 2013

 

Warm-up

Handstand/Jump Rope skill work

 

7X3 Bench Press – heaviest possible/heavier than last week, rest exactly 90 seconds

 

Conditioning*

 

Row 500m

30 Pistols (alternating)

20 Push Press @ 115/75#

Row 500m

20 Pistols (alternating)

15 Push Press @ 115/75#

Row 500m

10 Pistols (alternating)

10 Push Press @ 115/75#

 

*We will modify as necessary for pistols and number of people rowing.  If you prefer to run, it will be 400m. 

May 9, 2013

20:00 Mobility

3 Rope Climbs

30 Knees to elbows

3 Rope Climbs

30 Snatch Grip Deadlift 135/95

3 Rope Climb

30 Toes to Bar

3 Rope climbs

May 8, 2013

 

1) 7X1 2-Position Clean + 1 Jerk – heaviest possible, rest 60 sec.

 

*Notes: Position #1 is from the floor, Position #2 (without dropping the bar) is the low-hang – approximately 2″ from the floor. The Jerk comes after the 2nd position Clean.

 

2) 4X4 1&1/4 Front Squats – heavy, rest 60 sec. 

 

 

Conditioning

 

3 rounds for time of:

 

9 Muscle-Ups

20 KBS 32/24kg

25 Double Unders (if you have double unders, do triple unders)

 

May 7, 2013

 

Every 40 seconds for 4 minutes:

 

2 (touch and go) Power Cleans + 1 Push Jerk @ 70%

 

Conditioning

 

3 rounds for time of:

 

Run 400m

10 Thrusters 135/95#

Pages