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

Workout of the Day (WOD)

September 5, 2018

Wednesday 

 

Warm-up

Starting at Rowers

Lunge Down 10 Burpees

Lunge Back 8 Burpees

Lunge Down 6 Burpees

Lunge Back 4 Burpees

Lunge Down 2 Burpees

Lunge Back

 

Core Work

Tabata Hollow Rocks x 4 rds 

 

Plank on Hands x 1:00

Plank on Right Elbow x 1:00

Plank on Left Elbow x 1:00

Opposite Arm/Leg x 10 each side with :10 hold

 

WOD 1

“Annie”

50-40-30-20-10

Double Unders

Sit-ups

 

WOD 2

10:00 AMRAP 

10 KBS 53/35

10 Push-ups

 

Lite Class

Same as Regular Class

September 4, 2018

FIRST WOD AT OUR NEW LOCATION!  12 COMMERCE DRIVE IN CRANFORD!

Warm-up

Check out the new space and go over the 100m, 200m, 400m and 800m run route.

Barbell Warm-up

15:00 to build up to a Heavy Squat Clean

WOD

5 Squat Cleans @70% of above

100m run

4 Squat Cleans @70% of above

200m run

3 Squat Cleans @70% of above

400m run

4 Squat Cleans @70% of above

800m Run

5 Squat Cleans @70% of above

 

Lite Class

Same as regular class

August 31, 2018

Last WOD at 8 Eastman!  New location is 12 Commerce Drive in Cranford.

First WOD there will be on 9/4 at 5am!

 

Warm-up

Easy 1 Mile Run 

 

Fight Gone Bad Style WOD

5 Rounds of 

1:00 ME/:15 Transition

Row for Meters

Box Jump 24/20”

KB SDHP 53/35

Wall Ball 20/14

Burpees

Rest

Lite Class

Same

 

August 30, 2018

Warm-up

1 Round of

Air Squats x 25

Push-ups x 20

Kip Swings x 15

Strict Pull-ups x 5

 

Mobility

Banded Lat Stretch x 1:00 per side

Samson Stretch x :30 per side x 2

Supinated Hang x :30 x 2

Couch Stretch x 1:00 per side

Front Rack Stretch x 1:00 per side

 

WOD Prep

Warm-up your Power Clean and Jerk to 20-30# heavier than you will go in the wod.

Once there, complete the following at the heavier weight at a comfortable pace.

1 Round of Cindy (5 pull-ups, 10 push-ups, 15 air squats)

1 Power Clean and Jerk

1 Round of Cindy

2 Power Clean and Jerks

 

 

For Time

1 Round of Cindy (5 pull-ups, 10 push-ups, 15 air squats)

1 Power Clean and Jerk 155/105

1 Round of Cindy

2 Power Clean and Jerks

1 Round of Cindy

3 Power Clean and Jerks

Keep adding 1 Power Clean and Jerk until you finish with

1 Round of Cindy

10 Power Clean and Jerks

 

Lite Class

Complete 3 Rounds of

200m Run

20 Push-ups

400m run

20 Box Jumps

800m run

20 DB Bent Over Rows

August 29, 2018

Warm-up

Pass Throughs x 10

PVC OHS x 20

Burpees x 30

 

Barbell Warm-up

Good Mornings x10

Snatch Grip Push Press x 10

OHS x 10

Rest

Position 1 Squat Snatch x 5

Position 2 Squat Snatch x 5

Lite Weight Squat Snatch from floor x 5

 

Oly

15:00 to build to a Moderate 3 Position Snatch focusing on hitting the correct positions.

(Position 1, Position 2, drop, reset and finish from ground)

 

Partner WOD

4 rounds of

Partner 1 completes 10 Lateral Burpees and then partner 2 completes 10 Lateral Burpees

Partner 1 completes 8 Power Snatches 115/75 and then partner 2 does the same.

Partner 1 completes 100m run and then partner 2 does the same.

 

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

August 28, 2018

Warm-up

800m EASY Run

10 Spidermans

10 Scorpions

Lunge Down and Back x 2

 

Squat Prep

Glute Activation x 1:00 per side

Kossack Squat x 10 per side

Pigeon Stretch x 1:00 per side

Couch Stretch x 1:00 per side

Front Rack Mobility

Ankle Mobility

 

Strength

Find a new 1RM Front Squat

 

7:00 AMRAP

200m run

50 Double Unders

 

Lite Class

800m Run

36 Sit-ups

18 Front Squats

18 Pull-ups

800m Run

30 Sit-ups

15 Front Squats

15 Pull-ups

800m Run

24 Sit-ups

12 Front Squats

12 Pull-ups

800m Run

August 27, 2018

Warm-up

2 Rounds

Bear Crawl Down/Back x 3

:30 Supinated Hang

Crab Walk Down/Back x 3

:30 Pronated Hang

 

Back Strengthening Exercises

 

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

August 24, 2018

Warm-up

Foam Roll

Upper Back

Hamstrings

Quads

It Band

Calves

 

Squat Prep

Glute Activation x 1:00 per side

Kossack Squat x 10 per side

Clam Shell x 20 per side

Pigeon Stretch x 1:00 per side

Couch Stretch x 1:00 per side

 

Strength

2 Sets of

4 Front Squats/8 Back Squats @85% of 1 RM Front Squat

 

Accessory Work

4 Sets of Tempo Work 3-0-3-0

DB pullovers x 10

Bicep Curls x 10

Push-ups x 15

Reverse Hollow Hold x :30

 

Lite Class

3 Sets of

4 Front Squats/8 Back Squats (should be challenging weight)

Then complete the conditioning below:

5:00 10 Lunge Steps each leg/10 Push Presses

4:00 15 Squat Jumps/15 Sit-ups

August 23, 2018

Warm-up

Row 20 Calories

10 Barbell Muscle Cleans

10 Good Mornings

10 BTN Push Press

10 Front Squats

 

Oly

12:00 to Build up to a Heavy Power Clean & Jerk

 

Teams of 3 
For Time
150 Clean and Jerks

Every 5:00 Complete

45/35 Calorie Row + 30 T2B (WOD starts with the row and T2B)

Weight Climbs Every 30 Reps:
Weight 1: 95/65
Weight 2: 115/80
Weight 3: 135/95
Weight 4: 155/105
Weight 5: 185/135

 

Lite Class

Same as Class

August 22, 2018

Warm-up

800m Run

10 World’s Greatest Stretch

10 Scorpions

 

Spend 12:00 rolling out

Calves

Quads

Hamstrings

 

4x800m repeats

Rest 2:00 between efforts

 

Core

Planks 1:15 on/:15 Rest

 (Hands, R Elbow, L Elbow, Both Elbows)

 

Lite Class

Same as Class

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