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

Workout of the Day (WOD)

October 4, 2012

4 Rounds for Time of

 

5 HSPU

15 Lunge Jumps (each leg)

30 Double Unders

 

Mandatory 15:00 Mobility Post Wod

October 3, 2012

15 minutes to establish a 3RM (touch and go) Power Clean.
5 Rounds for Time of
10 Pull-ups
15 Box Jumps
20 Sit-ups

October 2, 2012

High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 3X3 @ 85% – rest 2:00

 
10 minute AMRAP of:
Run 200m
15 Push Press 115/75#

 

October 1, 2012

7X2 Hi-Hang Cleans (with hip) + 1 Push Jerk – heaviest possible, rest 60 sec.

4 rounds for total working time of:
10 Front Squats @ 60% of 1RM (ground)
Run 400m

 

September 29, 2012

2 rounds for time (1 minute rest in between rounds)
30 stand ups from kneeling position while holding a plate (45/25)
30 hollow rocks
30 SDLHP 75/55
30 knees to elbow
30 push press 75/55

September 28, 2012

4 rounds for time of:
3 Rope Climbs 15′
20 Pushups (hand release)
40 Situps

September 27, 2012

20 Minutes of Mobility (coach led)

 

15 minutes Snatch Practice (technique and steps)

 

6 minute amrap

30"/24" box jump x 7

135#/95# ohs x 7

 

 

 

September 26, 2012

EMOM for 10 minute 1 Power Clean + 1 Split Jerk @ 90% (of 1RM Power Clean).
-then-
In 12 minutes complete:
100 Double-Unders
AMRAP of…
7 Deadlifts 275/185#
25 Burpees

September 25, 2012

Back Squat: 1X8 @ 65%, 1X5 @ 70%, 2X5 @ 75%, 1X3 @ 80% – rest 2:00

Notes: Percentage should be based off of your most recent 1RM Squat.

-then-
5 rounds for total time of:
20 KB Swings 32/24kg
10 Push Press 115/75#
Rest 1:1

September 24, 2012

15 minutes to establish a 1RM 3 Position Clean (ground, hang, hi-hang) & Jerk.
-then-
Run 400m
21 C2B Pullups
12 Thrusters 95/65
Run 400m
15 C2B Pullups
9 Thrusters 95/65
Run 400m
9 C2B Pullups
6 Thrusters 95/65

Pages