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

Workout of the Day (WOD)

August 21, 2018

Warm-up

2 Rounds of

2:00 Lunges

2:00 Burpees

2:00 10 Hollow Rocks/10 Supermans

 

Mobility

Pigeon Stretch x 2:00 per side

Couch Stretch x 2:00 per side

Banded Lat Stretch 1:00 per side in hand and 1:00 per side under elbow

Banded Ankle Stretch x 2:00 per side

 

Gymnastics Work

Not For Time

20 Kick ups to the Wall

20 Strict C2B Pull-ups

Accumulate 2:00 in L-Sit Position (Hanging, Rings or Parallettes)

 

Conditioning

For Time

5 Rounds of

50 Double Unders

10 Pull-ups

 

Lite Class

Class Warm-up and ½ mobility then

5 Rounds of

50 Double Unders or 100 Singles

10 Pull-ups

Rest 1:00

5 Rounds of

50 Mountain Climbers

10 Russian twists

Rest 1:00

25 Cal Sprint on Ski Erg or Assault Bike

August 20, 2018

Monday

Warm-up

10 Pass Throughs

10 PVC OHS then

400m Run

10 Barbell Muscle Snatches

10 Good Mornings

10 Snatch Grip BTN Push Press

10 OHS

 

Oly

12:00 to Build up to a Heavy Power Snatch

 

For Time: 
1 Mile Run
50 Wallballs 20/14
30 Burpee Box Jump Overs 24/20”
10 Power Snatches @80% of today’s Oly Session

 

Lite Class

800m Run

75 Wall Ball

50 Burpee Box Jump Overs

25 Power Snatches

800m Run

August 17, 2018

Warm-up

Line Drills

 

Tabata Double Unders

 

Bar Muscle-up Drills

 

Chipper

50 Burpees

40 Sit-ups

30 Air Squats

20 Pull-ups

10 HSPU

Lite Class

50 Burpees

40 Sit-ups

30 Air Squats

20 Pull-ups

10 HSPU

50 Cal Bike

40 Sit-ups

30 Air Squats

20 Pull-ups

10 HSPU

August 16, 2018

Warm-up

2 Rounds of

200m run

10 PVC pass Throughs

10 PVC OHS

 

Snatch Prep

 Jump Shrug from Position 1 x 5

 Jump Shrug High Pull from Position 1 x 5 (keep the bar close)

 Muscle Snatch from Position 1 x 5 (last one catch then lower on to back)

 Good Morning x 5

 Snatch Grip Push Press x 5 (last one Hold OH)

 OHS x 5

 

Oly

Snatch Practice

8x1 @80% of 1 RM

 

Conditioning

 

For Time

400m Run

15 Power Snatches 95/65

400m Run

15 Hang Squat Snatches 95/65

400m Run

15 OHS 95/65

 

Lite Class

 

2 Rounds of

400m Run

15 DB Snatches each arm

400m Run

15 DB Thrusters each arm

400m Run

15 Burpees over the DB

August 15, 2018

Warm-up

Foam Roll

Upper Back

Hamstrings

Quads

It Band

Calves

 

Squat Prep

Glute Activation x 1:00 per side

Kossack Squat x 10 per side

Clam Shell x 20 per side

Pigeon Stretch x 1:00 per side

Couch Stretch x 1:00 per side

3 Sets of

4 Front Squats/8 Back Squats @80% of 1 RM Front Squat

 

6:00 AMRAP

10 Front Rack Lunges 95/65

10 OTB Burpees

 

Lite Class

400m Run then

 

Squat Prep

Glute Activation x 1:00 per side

Kossack Squat x 10 per side

Clam Shell x 20 per side

Pigeon Stretch x 1:00 per side

Couch Stretch x 1:00 per side

 

10 Down to 1 by 1 of

Front Rack Lunges

Push Press

Double Sit-ups

 

Finisher

4 rounds of

1:00 Plank

1:00 Wall Sit

August 14, 2018

Warm-up

500m Row  

400m Run

10 Step ups

10 Box Jumps

   

10:00 to mobilize

 

Partner WOD

1000m Row each

60 Box Jumps (split between partners) 24/20’

500m Row each

40 Box Jumps (split between partners) 30/24”

250m Row each

20 Box Jumps (split between partners) 36/30”

800m Run together

 

Lite Class

Class WOD

August 13, 2018

Warm-up

Lunge Down/Back with :03 hold each step to stretch hip flexors x 2

15 Burpees

Side Shuffle Down/Back x 2

15 Burpees

 

Strength/Oly

Build up to 50% of your 1RM C+J  then

6:00 EMOM (add 5-10# every other set)

3 T&G Power Cleans + 2 Front Squats + 1 Thruster

 

Pre WOD Prep

Banded Lat Stretch

Kip Swings x 10

Strict Pull-up x 5

Kipping Pull-up x 5

3 Rounds of

3 Thrusters

3 C2B Pull-ups

 

For Time:

15-12-9

Thrusters 135/95

C2B Pull-ups

 

Lite Class

15 Thrusters

15 Pull-ups

15 Burpees

400m Run

12 Thrusters

12 Pull-ups

12 Burpees

400m Run

9 Thrusters

9 Pull-ups

9 Burpees

6 Thrusters

6 Pull-ups

6 Burpees

3 Thrusters

3 Pull-ups

3 Burpees

 

August 10, 2018

Warm-up

800m Run

400m Row

20 Calorie Assault Bike

 

3 Groups with 2:00 Rest between Stations

  1. 2:00 ME Assault Bike for Calories followed by 2:00 Rest 
  2. 200m Sprints equal work to rest ratio for 12:00
  3. 2:00 ME Row for Meters followed by 2:00 Rest

 

Finisher

3 Rounds of 

:45 ME Battle Ropes

Rest as needed between efforts

 

Lite Class

Same as Regular

 

August 9, 2018

Warm-up

20 Air Squats

20 Spidermans (10 each side)

20 Burpees 

 

Hip Prep

2 Rounds of 

1:00 Glute Activation each side

20 Clam Shell each side

20 Kossack Squats (10 each side)

20 Adductor Plate Pulls (10 each side)

 

Front Squat/Back Squat

4 Sets of 

4 Front Squats/8 Back Squats @75% of your 1RM Front Squat

 

Conditioning 

5:00 AMRAP 

10 KBS 53/35

10 Wall Ball 20/14

Rest 1:00

5:00 AMRAP 

10 KBS 53/35

10 Wall Ball 20/14

 

Lite Class

2 Rounds of Class Warm-up

1 Mile Run then

Remaining Time AMRAP of 

15 Half Burpees (Josh will demo)

15 Back Squats

15 KBS

15 Hanging Knee Raises

 

August 8, 2018

Warm-up

10:00 AMRAP 

100m Run

5 Good Mornings

5 Hang Power Cleans

5 Front Squats

5 Push Presses

 

Clean and Jerk Practice

3 Singles @50%

3 Singles @60%

2 Singles @65%

2 Singles @70%

2 Singles @75%

2 Singles @80%

1 Single  @85%

1 Single  @90%

3 attempts @95%+

 

For Time:

1 Round of 

400m Run

60 Double Under 

21 Hang Power Cleans 115/80

7 HSPU

 

2 Rounds of 

200m Run

40 Double Unders

15 Hang Power Cleans 

5 HSPU 

 

3 Rounds of 

100m Run

20 Double Unders

9 Hang Power Cleans 

3 HSPU 

 

Lite Class

Class Warm-up then

For Time:

1 Round of 

800m Run

80 Double Under 

21 Hang Power Cleans 

7 HSPU 

 

2 Rounds of 

400m Run

40 Double Unders

15 Hang Power Cleans 

5 HSPU 

 

3 Rounds of 

200m Run

20 Double Unders

9 Hang Power Cleans 

3 HSPU 

 

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