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Workout of the Day (WOD)

March 8, 2018

1. Warm-up
4 Steady Rounds:
5 Squat Clean and Jerks 75/55
10 Cal Row

15 Sit-ups

 

2. Strength
EMOM 10:00
1 Squat Clean and Jerk @ 75% of your 1RM

 

3. Met-Con
AMRAP 15 Minutes
20 Double Unders
20 Hang Cleans 95/65lbs
20 Calorie Bike/Row

 

Lite Class

5 Rounds of

10 Hang Squat Cleans

8 OTB Burpees

6 Pull-ups

4 Thrusters

2 HSPU

 

*After completing every round Row 15 Calories and Bike 10 Calories

March 7, 2017

1. Warm-up

Lunge Down/Back with hip flexor Stretch 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

 

2. Double Under Work

:20 on/:20 off x 8 rounds

 

3. Planks

1:00 on/:20 Rest of 

Push-up Position

Left elbow

Right elbow 

Both elbows

 

4. 17.5 Retest

10 Rounds for Time of

9 Thrusters 95/65

35 Double Unders

 

(Strict 10:00 cap.  Preserve the stimulus of the WOD by scaling accordingly to a weight you can go unbroken.)

 

Lite Class

Class Warm-up

Planks

Lots and Lots of unilateral work!

- Lunges with weight OH in one arm

- Suitcase carries

- 1 arm Ring Rows 

- 1 arm KB Deadlifts 

 

Be ready!  

March 6, 2018

1. Warm-up
3 Rounds:
25/20 Calories on Bike
:30 Nose and Toes hold
10 Hang Squat Cleans 95/65lbs

2. Strength
Back Squat 5×3 (Start around 80%)
Weight can build over sets based on feel. Keep rest at 3-4 minutes between sets.

3. Met-Con
12-10-8-6
Squat Snatch 115/85lbs
Bar Muscle Ups
 

Lite Class

 

3 Rounds of

10 – 1 Arm KB Thrusters (Left)

10 T2b

10 – 1 Arm KB Thrusters (Right)

10 Bar Rollouts

Then

4 Rounds of

10 Deadlifts

10 Lateral Burpees

Then

Planks

March 5, 2018

If you are redoing 18.2, you must sign up for a heat here:

https://docs.google.com/spreadsheets/d/1mwzs04ocnS8h-UFVjcZ3R40xjPrtS9PgOYHG031Uxqw/htmlview

 

1. Warm-up

2 Rounds of

15 Wall Balls

10 Burpees

5 Strict Pull-ups

 

2. Mobilize and Set up for the WOD

 

3. 3 Part Met-Con

 

a. 12:00 Cindy (5 Pull-ups/10 Push-ups/15 Squat Jumps)

b. 8:00 to complete 1--->10 Ladder of KBS/2x Sit-ups (rest remaining time)

c. 12:00 Partner Bike Intervals 10 Cal work/rest

 

Lite Class

10 Rounds of Cindy then

Complete 1--->10 Ladder of KBS/2x Sit-ups then

complete 1--->10 Ladder of Wall Ball/ Bike for Cal

March 2, 2018

12:00 to Complete

Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

and

Workout 18.2a
1-rep-max clean

 

Lite Class

18.2 then

1 Mile Run

March 1, 2018

1. Warm-up
3 Rounds:
20 Empty Bar Front Squats
20 Calorie Row

2. Strength
EMOM 10:00
1 Clean + 1 Hang Squat Clean @70% of 1RM

3. Met-Con
AMRAP 15 Minutes
25 Air Squats
15 Shoulder to Overhead 75/55lbs
5 Strict Pull-ups

Lite Class

50ft 1arm OH Carry x 2 rounds each arm
50ft 1arm Suitcase Carry x 2 rounds each arm (Heavy)
1arm Bent Over KB Row x12 x 2 rounds each arm
50ft 1arm OH Lunge Steps x 2 rounds each arm
50 Double Unders

*3 Burpees EMOM

February 28, 2018

1. Warm-up

3 Rounds of 

200m Run

5 Spidermans each side

10 Kip Swings

 

2. Met-Con

15:00 AMRAP

5 Hang Squat Snatches 115/75

10 Burpees Over the Bar

20 Double Unders

 

3. Planks

1:00 on hands, right elbow, left elbow and both elbows

 

4. Mobilize

Couch Stretch

Pigeon Stretch 

Foam Roll Lower Body and Upper Back

Band Stretch from the Rig

 

Lite Class

50-40-30-20-10

Wall Ball

Flutter Kicks

KBS (Russian)

Double Unders

 

February 27, 2018

1. Warm-up
3 Rounds:
15 Push Press 
25 Air Squats
200m Run

2. OLY
Front Squat 4×4 (Start around 80%)
Weight can build over sets based on feel. Keep rest at 3-4 minutes between sets.

3. Met-Con
6 Rounds:
12 Deadlifts 155/105#
6 Thrusters 155/105#
200m Run

Lite Class

EMOM - 6 Rounds

10 Pull-ups
12 Burpees
20 Sit-ups
24 Mountain Climbers
1:00 Plank (change each round)

1:00 Wall Sit

 

February 26, 2018

18.1 or

1. Warm-up
5 Rounds of
5 Burpees
10 Russian Kettlebell Swings (5 Left/5 Right)

2. Met-Con
5 Rounds:
20/15 Calorie Bike
16 KB Front Rack Lunges 53/35
12 Handstand Push-Ups

3. Mobilize

Lite Class

5 Rounds

15 Push Presses
15 Calorie Bike
15 Med Ball Cleans
15 Calorie Row

 

 

February 23, 2018

Open WOD

 

Lite Class

Coach Warm-up

 

2 Rounds of

1:30 Plank on Hands

Rest :15

1:30 Wall Sit

Rest :15

 

2 Rounds

1:30 Plank on Elbows

Rest :15

1:30 Split Squat

Rest :15

 

2 Rounds

1:30 Mountain Climbers

Rest :15

1:30 Opposite Arm/Leg

Rest :15

 

2 Rounds of

1:30 Elbow, Elbow, Hand, Hand

Rest :15

1:30 Squat Hold at Parallel

Rest :15

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