8 Eastman Street Cranford NJ 07016...908-272-7400

Workout of the Day (WOD)

March 22, 2018

1. Warm-up

5 Steady Rounds:

20 Calorie Row

15 Sit-ups

10 Dumbbell Front Squats

 

 

2. Strength

EMOM 10:00

3 T&G Power Snatches @60% of 1RM Power Snatch

 

3. Met-Con

3 Rounds:

20 Thrusters 45/35lbs

Row 20 Calories

 

Lite Class

Sled Pushes and Core Work!

March 21, 2018

  1. Mobility

Foam Roll

  • Upper Back
  • Lats
  • Glutes
  • Hamstrings
  • Hip Flexors
  • Quads
  • Calves
  1. Skill

Split Jerk (Foot Work Practice

10x1 @50% of 1 RM

  1. Met-Con

10 Down to 1 by 1 of

Russian KBS

Burpees

 

Lite Class

7 Rounds of

7 Thrusters Right Arm KB or DB

7 Thrusters Left Arm KB or DB

7 Slam Ball

7 Lunge Steps each leg with Slam Ball OH

7 V-ups

 

 

March 20, 2018

1. Warm-up
3 Steady Rounds:
10 DB Thrusters
30 Double Unders
1 Legless Rope Climb

 

2. OLY
Back Squat 4×4
(Start at 70%)
 

 

3. Met-Con
3 Rounds:
20 Box Jumps
15 Wall Ball 20/14
10 Hang Power Snatch 115/80

 

Lite Class

5 Rounds of

1:00 ME of the Following

Bike

Russian Twists

Box Jumps/Step Ups

Plank (Vary Each Time)

T2B

Bird Dog

1:00 Rest

March 19, 2018

  1. Warm-up

        3 Rounds of 

        Lunge Down/Back

        10 Kip Swings

        10 Pass Throughs

        10 Russian KBS

  1. Strength   9:00 EMOM 

       1 Clean + 1 Hang Clean + 1 Push Jerk             

       @60% of 1RM Push Jerk

  1. Met-Con

       21-15-9 

       Thrusters 115/75

       C2B Pull-ups

 

Lite Class

10 Rounds:

Row 150m

Rest :60

Then

10 Rounds:

15 Sit-ups

15 Wall Ball

       

 

March 16, 2018

Workout 18.4      

Diane

21-15-9 reps of:

Deadlifts, 225 lb. / 155 lb.

Handstand push-ups

Then,

21-15-9 reps of:

Deadlifts, 315 lb. / 205 lb.

50-ft. handstand walk after each set

 

Lite Class

With a 35:00 running clock complete

 

5 Rounds of

10 Deadlifts

10 Bar Rollouts

Then

5 Rounds of 

10 Band Rows

10 Tricep Push Downs with bands

Then remaining time AMRAP of

20 Mountain Climbers

50 Double Unders

March 15, 2018

1. Warm-up
Accumulate 15:00 alternating between Row, Bike, Ski

 

2. Strength
5x3 Push Jerk @70% of 1RM

 

3. Met-Con
4 Rounds:
500m Row
10 S2OH 115/75
15 Med Ball Cleans 20/14

 

Lite Class

50-40-30-20-10

Box Jumps

Ground to OH with 25# Plate

Leg Raises

 

*EMOM 5 Russian Twists

March 14, 2018

1. Warm-up
4 Rounds:
10 Pass Throughs
10 Spidermans
10 Scorpions

 

2. Mobility
Foam Roll

Band Work from the Rig

Stretch Hips and Glutes

 

3. Skill
Barbell Cycling in Power Snatch and Hang Snatch

 

4. Met-Con

12:00 AMRAP

7 Power Snatches

7 Lateral Burpees

7 Hang Snatches (Squat)

7 C2B Pull-ups

 

Lite Class

Deck of Cards!

March 13, 2018

1. Warm-up
5 Steady Rounds:
Row 300m
15 Russian KBS
10 Goblet Squats

 

2. OLY
Front Squat 5×3 (Start around 75%)
Weight can build over sets based on feel. Keep rest at 3-4 minutes between sets.

 

3. Met-Con
3 Rounds:
20 Wallballs 20/14lbs
20 Deadlifts 155/105
20 T2B

 

Lite Class

5 Rounds

Row 250m

15 Wall Balls

Then

5 Rounds of

Row 250m (Sprint!)

1:00 Wall Sit

1:00 Plank

Then

OH Lunge Down/Back x10 with 25# Plate

March 12, 2018

Monday

  1. Warm-Up

Lunge Down/Back x 2

Inch Worm Down/Back x 2

Burpee Broad Jump Down/Back x 2

Glute Activation Down/Back x 2

Leg Swings x 10 Front to Back and Side to Side

 

  1. Foam Roll Lower Body

 

  1. Met-Con

14:00 AMRAP

5 Squat Cleans @70% of 1RM

10 Pull-ups

15 Sit-ups

 

  1. Finisher

50 KBS 70/53

*Every time you put it down complete 7 Burpees

 

Lite Class

3-6-9-12-15-18-21-18-15-12-9-6-3

SDHP

Slam Ball

Sit-ups

*After completing every round do 3 Burpees.   

 

March 9, 2018

Workout 18.3

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Time cap: 14 minutes

Lite Class

2 rounds for time of:
50 double-unders
20 overhead squats
50 double-unders
12 deadlifts
50 double-unders
20 dumbbell snatches
50 double-unders
12 db oh lunge each leg

 

Pages