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

Workout of the Day (WOD)

October 13, 2017

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

2. Strength
Find a 3RM Deadlift

3. Conditioning
For Time:
Run 1 Mile
 

Lite Class

1 Mile Run 

4 rounds of

10 Push Presses

10 Deadlifts

10 Burpees

1 Mile Run

 

October 12, 2017

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

2. Strength
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
Misfit Machine Tri
1 mile Run
6/5k Bike
3/2.5k Row
 

Lite Class

Misfit Tri

October 11, 2017

1. Warm-up
4 Steady Rounds:
10 Dumbbell Hang Power Cleans
10 Dumbbell Thrusters
10 Calories on Bike/Row

2. Strength
Find a 1RM Strict Press

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

Lite Class

Annie

50-40-30-20-10 

Double Unders/Sit-ups 

Rest 1:00 then

5 rounds of

15 OHS, Front Squat or Back Squat

400m run

 

October 10, 2017

1. Warm-up
3 Steady Rounds
5 OHS 95/65lbs
20 Walking Lunge Steps
10 Toes to Bar

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

4. Extra Work
For Time:
Bike 100 Calories
 

Lite Class

20:00 amrap

5 Push Presses

10 Box Jumps

15 Hanging Knee Raises

200m run

Then 

5 rounds of 

1:00 plank

Rest :30

1:00 wall sit

Rest :30

 

October 9, 2017

1. Warm-up
3 Steady Rounds:
12 Goblet Squats
200m run

2. Strength
Find a 1RM Back Squat
Bracing can make or break your 1RM lift.

3. Conditioning
5 Rounds:
7 Front Squats 225/155lbs
1 Gasser (Sprint 200m)
Rest :90
Score is fastest and slowest time.

4. Extra Work
For Time:
100 Bar Facing Burpees
 

Lite Class

7:00 AMRAP 

10 Back Squats

20 Sit-ups

Rest 1:00

7:00 AMRAP 

10 Front Squats

50 singles

Rest 1:00

7:00

10 Lunges each leg

10 Push-ups 

Rest 1:00

Repeat

October 6, 2017

1. Warm-up
15 Lunge Steps each leg
10 Spidermans each leg
400m run
15 Lunge Steps each leg
10 Spidermans each leg

2. Strength
Strict Press
2×10
 

3. OLY
Pause Low Hang Clean Warm Up
(above knee)
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset
 

Hang Clean (Below knee.)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+
If Jerk is limiting factor on weight decision, then disregard the Jerk
NO FAILS
 

4. Conditioning
4 rounds of
12 Pull-ups
12 KBS 53/35
12 Single Arm KB Thrusters 53/35 (6 Right/6 Left)

Lite Class

15 Lunge Steps each leg
10 Spidermans each leg
400m run
15 Lunge Steps each leg
10 Spidermans each leg

Then

5 rounds of

12 Wall Ball
12 Pull-ups
12 KBS
12 Single Arm KB Thrusters (6 Right/6 Left)

 

October 5, 2017

1. Warm-up
1mile run

2. Conditioning
3 Rounds:
AMRAP 5 Minutes
30/18 Calories on Bike/Row
10 Squat Cleans 185/135lbs
Max Calories on Bike/Row in remaining time
Rest 3:00
 

3. Gymnastics Accessory
Tabata Flutter Kicks
12 Rounds
:20 on :10 off
Difficulty can be manipulated be speed of kicks.
 

*Remaining Time Mobilize!

Lite Class

Same as regular class

 

October 4, 2017

1. Warm-up
3 Steady Rounds:
7 Snatch Balance 95/65lbs
:30 HS Hold
10 Horizontal Ring Rows

2. Strength
Back Squat
4×4 @70%
 

3. Conditioning
4 Rounds:
12 Power Snatch 135/95lbs
12 Overhead Squats
12 Burpees
 

Lite Class
400m Lunge then

5 rounds of
12 Power Snatch
12 Front Squats
40 Double Unders

October 3, 2017

1. Warm-up:
10 Banded Good Mornings
20 Overhead Squats 95/65lbs
40 Double Unders

2. Strength
Deadlift
5×1 @ 75-80%
 

3. Oly
Pause Low Hang Snatch Warm Up
(Above knee)
4×3 @ 40-60% 1RM
Drop and Reset

Hang Snatch (below knee)
Every :90 for 6 rounds
1 Rep @ 90%+
Heavier than last week.
 

4. Conditioning
4 Rounds:
Row 40/30 Calories
Rest 2:00
Full effort each interval.
 

Lite Class

40/30/20/10

Row 40 Calories
40 Burpees
40 Deadlifts
40 Push Press

October 2, 2017

1. Warm-up
4 Steady Rounds
10 Light Kettlebell Thrusters
200m run

2A. Strength
Back Squat
5×5 @60%
 

2B. Strength
DB Bench Press
Neutral Grip
5×10
 

3. Conditioning
AMRAP 18 Minutes
6 Power Cleans 225/155lbs
3 Rope Climbs
Run 800m
 

Lite Class

AMRAP 18 Minutes
10 Power Cleans 225/155lbs
10 Pull-ups
Run 800m

10 Thrusters

10 T2B

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