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

Workout of the Day (WOD)

June 8, 2017

1. Warm-up
3 Rounds:
12 Hang Cleans 115/75lbs
18 Push Ups
24/18 Calorie Row

2. Conditioning
4 Rounds:
Row 500m
Rest 3:00
Record fastest and slowest times.

3. Lift
Find 1RM Power Clean

Lite Class

500m row

50 Double Under/100 Singles

50 Sit-ups

500m row

40 Double Unders

40 Sit-ups 

500m row

30 Double Unders

30 Sit-ups 

500m row

20 Double Unders

20 Sit-ups 

500m row

10 Double Unders

10 Sit-ups

500m row 

June 7, 2017

1. Warm-up
2 Rounds:
Row 500m
20 Push Press w/ Empty Bar

2. Conditioning
21-18-15-12-9-6-3
Push Jerk 135/95lbs
Calories on Bike/Row

3. Lift
Find 1RM Split Jerk

Lite Class

Same as regular class with Core Finisher

 

June 6, 2017

1. Warm-up
4 Rounds

15 Kettlebell Swings 53/35lbs
15 Calories on Bike/Row

2. Conditioning
2 Mile Run

3. Lift
Find 1RM Snatch

Lite Class

Run 1 mile then

5 rounds of

20 KBS 

20 Goblet Squats then

Run 1 mile 

June 5, 2017

1. Warm-up
3 Rounds
Row 400m
20 Step Back Lunges each leg 

2. Conditioning
5 Rounds For Time:
12 Hang Power Cleans 95/65lbs
12 Thrusters 95/65lbs
12 Burpees to 6″

3. Lift
Find your 5RM Touch and Go Deadlift
Do not drop, bounce, or punch the barbell. There should be zero momentum added to the barbell from the floor

Lite Class

5 rounds of

Run 400m

12 Hang Power Cleans 

12 Thrusters 

12 Burpees 

June 2, 2017

1. Warm-up
Move Steady Through
Row 500m
30 Light Good Mornings
Row 500m

2. Met-Con
40-30-20-10
Burpees to Target
KB Swings 70/53lbs

3. Lift
High Catch Power Snatch 6×2

Lite Class

50-40-30-20-10
Burpees 
KBS

Sit-ups 

June 1, 2017

1. Warm-up
3 Rounds:
:30 Handstand Hold
Run 200m
15 Goblet Squats

2. Met-Con
For Time:
Row 500m
25 Power Snatch 75/55lbs
Row 400m
20 Power Snatch
Row 300m
15 Power Snatch
Row 200m
10 Power Snatch
Row 100m
5 Power Snatch

3. Lift
Back Squat 4×4 @80-90%
 

Lite Class

 

Row 500m
25 Power Snatch/Back Squats
Row 400m
20 Power Snatch/Back Squats
Row 300m
15 Power Snatch/Back Squats
Row 200m
10 Power Snatch/Back Squats
Row 100m
5 Power Snatch/Back Squats

May 31, 2017

1. Warm-up
10 Minute Steady Bike
Then
Floss Ankles and Quads

2. Conditioning
AMRAP 12 Minutes:
40 Double Unders
10 Front Squats 155/105lbs
10 Chest to Bar

3. Strength
Squat Clean 5×3
Perfect reps only
Triples can be successfully done between 70 and 90%

Lite Class

 

10 down to 1 by 1 of

Front Squats

Pull-ups

Push Press

 

Core Finisher

May 30, 2017

1. Warm-up
2 Steady Rounds:
15 Dumbbell Push Press
30 Calorie Bike/Row
10 Toes to Bar

2. Conditioning
3 Rounds:
Run 400m
15 Clean and Jerk 135/95lbs

3. Strength
Split Jerk 5×3
Perfect reps only
Triples can be successfully done between 70 and 90%

Lite Class

4 Rounds of
Run 400m
15 Clean and Jerk 

Then

4 Rounds of

150 Singles

30 Sit-ups 

May 29, 2017

Memorial Day WOD

Come in between 9-10:45 to start "Murph."  Gym closes at noon. 

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

 

May 26, 2017

1. Warm-up
3 Rounds:
15 Empty Bar Thrusters
15/10 Calorie Bike/Row

2. Met-Con
4 Rounds:
20 Alternating Pistols
20 Push Press 95/65lbs

3. Lift
High Catch Power Clean 6×2

Lite Class

Tabata Row Buy In with a goal of 800m

(1 Burpee per 5m short of 800m)

 

Then remaining time AMRAP of

10 Push Presses

20 Back Squats

30 Lunge Steps (15 each)

40 DB Bent over rows

:50 plank

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