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

Workout of the Day (WOD)

October 29, 2018

Warm-up

Slow Lunge Down/Back with hip flexor stretch each step

Glute Activation Down/back

Clam Shell x 20 each leg

Leg Swings x 10 Each Leg

Goblet Squat x 15

 

Mobility

Pigeon Stretch x 2:00 per side

Couch Stretch x 2:00 per side

Banded Ankle Distaction

 

Back Squats

Week 2 - 2 Reps @ 50% / 60% / 70% / 80% / 85% / 85%

 

Conditioning

7:00 AMRAP

5 Deadlifts 225/155

10 OTB Burpees

 

Lite Class

Class Warm-up

30-20-10

Goblet Squats

Burpees

Then

30-20-10

Deadlifts

Hanging Knee Raises

 

October 26, 2018

Warm-up

1 Mile Run then 2 Rounds of

Kip Swings x 10

Lunge Steps x 5 each leg

 

Couch Stretch x 2:00 per side

Banded Lat Stretch x 2:00 per side

 

5 rounds of

:30 HS hold/:30 rest

 

EMOM 5:00

Strict C2B Pull-ups x 5 or Bar Muscle-ups x 4 or Ring Muscle-ups x 4

 

:30 Max Effort Attempts for Max Calories on the Bike x 3 Rest as Needed

:30 Max Effort Attempts for Max Calories on the Ski Erg x 3 Rest as Needed

 

Lite Class

Mobilize and get prepped for Sprints!!

:30 on/:30 Rest x 10 rounds of each

Alternate between

Bike

Ski Erg

Sprints Down/back

October 25, 2018

Warm-up

15:00 Mobility

 

WOD Prep

3 Rounds of

15 Double Unders

10 Light KBS

5 Burpees

 

Hero WOD Dork

6 rounds for time of:
60 double-unders
30 kettlebell swings 53/35
15 burpees

 

Lite Class

Class WOD

October 24, 2018

Warm-up

20 Burpees

PVC Pass Throughs x 10

PVC OHS x 10

Duck Walk x 15 feet with PVC OH forward and backwards

 

Snatch Barbell Warm-up

 

Every :90 Snatch x 3 (Full Snatch/Drop and Reset) x 6 rounds Start @50% and go up each round

 

For Time

60 Cal Bike

45 Wall Ball 20/14

30 Hang Squat Snatches 75/55

 

Remaining Time

Mobilize

 

Lite Class

1 Mile Run Warm-up then

Plank on Hands x 2:00

Bird Dog x 2:00 alternating side to side

Wall Sit x 2:00

 

4 Rounds of

20 Wall Ball

20 Cal Bike /Ski (switch each round)

20 DB Snatches (10 each arm)

October 23, 2018

Warm-up

Slow Lunge Down/Back with hip flexor stretch each step

Glute Activation Down/back

Leg Swings x 10 Each Leg

Goblet Squat x 15

 

Mobility

Pigeon Stretch x 2:00 per side

Couch Stretch x 2:00 per side

 

Back Squat

Week 1 of 6 - 2 Reps @ 50% / 60% / 75% / 80% / 80% / 80%

 

Conditioning

3 Rounds:
10 Clean and Jerks 135/95
400 Meter Run

 

Lite Class

Warm-Up!

Tabatas

Clam Shells x 4 Left Side

Clam Shells x 4 Right Side

Glute Activation Steps Right Leg

Glute Activation Steps Left Leg

 

50-30-10

Sit-ups

Air Squats

 

Class WOD

October 22, 2018

Warm-up

2 Rounds of

500m Ski

.5 Mile Bike

5 Spider-mans each leg

5 Scorpions Each leg

 

Shoulder Warm-up

1 set of the following

External Rotation x 20 each side

Band Pull Aparts x 20 each side

:30 Supinated Hang

:30 Pronated Hang

 

Gymnastics/Wod Prep

3 x 10 Kip Swings

2 x 10 T2B

1 x 10 Strict Pull-ups

 

Conditioning

10 -9-8-7-6-5-4-3-2-1

Box Jumps 24”/20”

Pull-ups

5-4-3-2-1

Side Shuffles

 

Finisher

Tabatas

Alternate between

Hollow Rocks

Superman Holds

 

Lite Class

1 Round of Class Warm-up

5 Rounds of Treadmill Sprints

1:00 on/:30 Rest (incline 3.0, speed AFAP)

 

Class WOD + Finisher if time allows

 

October 19, 2018

Warm-up

Leg Swings x 20 each way

Scorpions x 10 each side

Single Leg Glute Bridge x 20 each leg

Glute Activation x 20 steps each leg

Clam Shells x 20 each leg

 

Ankle/Hip Mobility

 

Back Squat Deload Week

5x5 @60% with a 3-3-3-0 Tempo

 

MetCon

 

“Helen”

3 RFT of

400m Run

21 KBS 53/35

12 Pull-ups

 

Lite Class

Class Warm-up then

 

Treadmill Sprints

10 Rounds of

:30 ME/:30 Rest

 

Bike

10 Rounds

5 Cal Sprint/:30 coast

 

Remaining Time:

AMRAP of

10 Burpees

20 Mountain Climbers

30 Russian Twists (no weight)

October 18, 2018

Warm-up

Group A: 1000m Slow Row

Group B: Foam Roll calves until A is done

 

Tabatas 4 sets of each alternating each time

Double Unders

Hollow Rocks

 

Shoulder Stability Work

Superset the following for 3 sets

External Rotation x 20 each arm

Band Pull Aparts x 20

PVC Band Pulldown in Hollow Position x 20

 

Handstand Push-up Practice

 

3 Rounds of

1:00 Max Effort/:30 Rest

Ski Erg

Box Jump 30”/24”

HSPU

 

Lite Class

Class Warm-up and Tabatas

5 Rounds of

1:00 Max Effort/:15 Rest

Ski Erg

Box Jump

HSPU/Push-up

KB SDHP

V-up or variation

October 17, 2018

Warm-up

3 Round of

200m Run

10 Kossack Squats

10 Lunges with Hip Flexor Stretch

 

Foam Roll

 

Conditioning

800m Run

14 Wall Ball 20/14

21 Power Snatches 95/65

400m Run

28 Wall Ball

15 Power Snatches

400m Run

42 Wall Ball

9 Power Snatches

800m Run

 

Lite Class

Class Warm-up then

800m Run

14 Wall Ball

42 KBS

400m Run

28 Wall Ball

28 KBS

400m Run

42 Wall Ball

14 KBS

800m Run

 

October 16, 2018

Warm-up

Air Squats x 25

Burpees x 20

Lunges x 15 each leg

Spidermans x 10 each leg

 

Empty Barbell

Hang Power Clean x 10

Front Squat x 10

Push Press x 10

 

Every :90 for 10 Rounds

1 Power Clean + 1 Hang Squat Clean + 1 Jerk

(Start at 50% of 1 RM C&J and go up each time)

 

Met Con

10:00 Ladder

1 Hang Power Clean and Jerk

1 T2B

2 of each, 3 of each…

 

Finisher:

3:00 Bike Test

50 Cal/35 Cal

*Every cal short = 5 burpees.  If you achieved this last week, you must beat your score.  5 burpees for every second over your previous time. 

 

Lite Class

Class Warm-up then

10 down to 1 by 1 of

Hang Power Clean and Jerk 115/75

T2B

Sit-ups x 2

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