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

Workout of the Day (WOD)

August 28, 2017

1. Warm-up:
10 Dumbbell Push Press
10 Dumbbell Lunge Steps each leg
Run 200m

2A. Strength
Back Squat (no bounce)
5×5 @70%

2B. Strength
Dumbbell Bench Press (slow and controlled)
Neutral Grip
5×10

*Complete a set of DB Bench Press after each set of Back Squats

3. Conditioning*
Every 3 Minutes for 15 Minutes
15 Chest to Bar
100m run
10 Clean and Jerk 155/105lbs

*Reduce the number of reps on the C2B and C&J if needed

Lite Class

21 Pull-ups
200m run
21 Squat Clean and Jerk

*every set reduce the number of pull-ups and c&j by 3 to finish with

3 pull-ups/200m run/3 squat c&j

August 25, 2017

1. Warm-up
4 Steady Rounds:
10 Kettlebell swings 53/35lbs
Run 100m

2. Strength
Find a 3RM Deadlift

3. Conditioning
“Elizabeth”
21-15-9
Squat Cleans 135/95lbs
Ring Dips

Lite Class All Week Chipper

August 24, 2017

1. Warm-up
800m run then
10 Snatch Balance 95/65lbs
20 Squat Jumps
10 Chest to Bar Pull Ups

2. Oly
3 Attempts at Max Rep Bodyweight Overhead Squat
Rest 3:00 between efforts
Scores are best set AND total reps across 3 sets

3. Conditioning
For Time:
300 Double Unders
200 Air Squats
100 Push Ups
50 Burpees to 6″ Target

*Partition as needed

Lite Class All Week Chipper

August 23, 2017

1. Warm-up
3 Steady Rounds:
10 Good Mornings 45/35
10 Front Squats

2. Oly
Find 1RM Power Clean

3. Conditioning
“Diane”
21-15-9
Deadlift 225/155lbs
Handstand Push Ups

4. Extra Work After Class
Run 1 Mile

Lite Class All Week Chipper

August 22, 2017

1. Warm-up
800m Run

Then

Steady through
10 Squat Cleans 95/65lbs
10 Push Press 95/65lbs
20 Walking Lunge Steps

2. Oly
EMOM until failure
6 Bar Facing Burpees
1 Squat Clean and Jerk 225/155lbs or start at 60% of 1RM C&J
Add 10/5lbs each minute
(Both movements in same minute)

3. Conditioning
AMRAP 15 Minutes
50′ Dumbbell Front Rack Walking Lunge Steps 50/35s
3 Rope Climbs
Bike 20/12 Calories

Lite Class All Week Chipper

August 21, 2017

1. Warm-up
3 Steady Rounds:
12 Goblet Squats
24 Calorie Row

2. Oly
Find a 1RM Back Squat

3. Conditioning
“Fight Gone Bad”
3 Rounds:
1:00 Wallballs 20/14lbs
1:00 Sumo DLHP 75/55lbs
1:00 Box Jumps 20/16″
1:00 Push Press 75/55lbs
1:00 Row for Calories
1:00 Rest

 

Lite Class All Week Chipper

Cardio

3 miles of running

3000m of rowing

300 calories on the Assault Bike

300 Double Unders

 

Core

150 Hanging Knee Raises

150 Sit-ups 

150 Russian Twists

150 Supermans 

 

Couplets

10 rounds of 

15 Wall Ball

15 KBS

 

10 Rounds of

15 Box Jumps

15 Push Presses

 

10 Rounds of 

10 Back Squats

10 Front Squats

 

10 Rounds of

10 Deadlifts

20 Burpees

August 18, 2017

1. Warm-up
4 Steady Rounds:
8 Empty Bar Thrusters
Run 100m

2. Oly
Find 1RM Jerk from Rack

3. Conditioning
AMRAP 6 Minutes
9 Thruster 115/75lbs
9 Chest to Bar Pull Ups

Lite Class

1 mile Run Buy In

Then

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

Thrusters/Pull-ups (Ring Rows)

August 17, 2017

1. Warm-up
20 Empty Bar Overhead Squats
20 Squat Jumps
10 Chest to Bar Pull Ups

2. Oly
2016 Regionals
Snatch Pyramid
10 Squat Snatch 185/135lbs
8 Squat Snatch 205/145lbs
6 Squat Snatch 225/155lbs
4 Squat Snatch 245/165lbs
2 Squat Snatch 265/175lbs
11 Minute Cap

3. Conditioning
16.3
AMRAP 7 Minutes
10 Power Snatch 75/55lbs
3 Bar Muscle Ups

4. Extra Work (complete off to the side after class)
100 Burpees

Lite Class

100 Burpee Buy In then

10 down to 1 by 1 of

Hang Power Cleans

Push-ups

Hang Power Snatches

Squat Jumps x 2

August 16, 2017

1. Warm-up
3 Steady Rounds:
15 Push Ups
10 Strict Pull Ups
Run 200m

2. Conditioning
3 Rounds
Run 800m
25 Toes to Bar
10 Power Cleans 205/145lbs

3. Extra Work
Bike/Row 100 Calories for time

Lite Class

Same as regular class with extra work as finisher

August 15, 2017

1. Warm-up
2 Rounds
30 Dumbbell Snatch 50/35lbs (15 each)
20 Toes to Bar
10 Burpees

2. Oly
3 Attempts at Max Rep Touch and Go Power Clean to Push Jerk
155/105lbs
Rest 3:00 between efforts

3. Conditioning
“Amanda”
9-7-5
Muscle Ups
Squat Snatch 135/95lbs

Lite Class

5 rounds of

15 Burpees/15 Sit-ups

Then

5 Rounds of

10 DB Snatches each arm/400m run

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