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

Workout of the Day (WOD)

August 14, 2017

Monday

1. Warm-up
3 Steady Rounds:
10 Push Presses
10 Front Squats
100m Run

2. Strength
Find a 1RM Strict Press

3. Oly
Find a 1RM Front Squat

4. Conditioning
Remaining Time in Class or 3 Rounds
7 Front Squats 225/155lbs
1 Gasser (Sprint 100m out and back)

Lite Class

10 rounds of
10 Push Presses
10 Front Squats
200m Run

August 11, 2017

1. Warm-up
4 Steady Rounds:
10 Goblet Pause Squats
10 Sit Ups
15/10 Calorie Row

2. Conditioning
AMRAP 30 Minutes
Bike 1k/.8k
21 Overhead Squat 115/85lbs
21 CTB Pull Ups

3. Lift
Find 2RM Bench Press

Lite Class

"Annie" then

5 Rounds
Bike 1k/Row 800m
21 Front Squats
21 Pull Ups

August 10, 2017

1. Warm-up
3 Steady Rounds:
12 Hang Snatch 95/65lbs
18 Air Squats
200m run

2. Conditioning
AMRAP 10 Minutes
Climb the Ladder
5 Wallballs 30/20lbs
5 Box Jump Overs 24/20″
10/10, 15/15, etc.

3. Lift
Find 1RM Snatch Complex
Power Snatch + Squat Snatch + Hang Squat Snatch

Lite Class

30:00 AMRAP
Climb the Ladder (5,5,5 then 10,10,10)
5 Wallballs
5 Box Jump Overs
5 Sit-ups

*200m run after every set of sit-ups

August 9, 2017

1. Warm-up
2 Steady Rounds:
Row 1k
25 Push Press w/ Empty Bar
25 Push Ups

2. Conditioning
3 Rounds:
3 Rope Climbs
15 Burpee to 6″ Target
20 Dumbbell Snatch 50/35lbs

3. Lift
Find 3RM Sumo Deadlift
NO BOUNCE

Lite Class

2 Rounds:
Row 1k
25 Push Press w/ Empty Bar
25 Mountain Climbers

Then

3 Rounds:
3 Rope Climbs
15 Burpees
20 Dumbbell Snatch each arm

August 8, 2017

1. Warm-up
4 Steady Rounds:
15 Kettlebell Swings 53/35lbs
15/10 Calories on Bike/Row
10 Strict Pull Ups

2. Conditioning
1k Sandbag Carry
80/50lbs

3. Lift
Find 1RM Clean Complex
Squat Clean + Front Squat + Jerk

Lite Class

1 mile Run then

3 rounds of

30 Thrusters
40 Calories on Bike
50 Double Unders

August 7, 2017

1. Warm-up
3 Steady Rounds:
Row 400m
20 Front Rack Lunges With Dumbbells

2. Conditioning
For Time:
100 Push Ups
75 Kettlebell Swings 70/53lbs
50 Sit Ups
25 Bar Muscle Ups

3. Lift

Find “1RM” Box Squat

Lite Class

3 Rounds of
Row 400m
20 Front Rack Lunges With Dumbbells (20 each leg)

Then

3 Rounds of

30 Push Ups
30 Kettlebell Swings
30 Sit Ups

August 4, 2017

1. Warm-up
3 Steady Rounds:
15 KB Swings 53/35lbs
15 Push Ups

2. Conditioning
AMRAP 12 Minutes:
Climb the Ladder
1 Power Snatch 165/115lbs
1 Rope Climb
10/8 Calories on Bike
2 Power Snatch
2 Rope Climbs
10/8 Calories on Bike
Etc..

Use the Bike as a recovery pace.

 

3. Lift
Strict Press
10×3
As Heavy As Possible

Lite Class

Tabata Row

Goal is 900m*

*1 burpee for every 5m short

Then

10 down 1 by 1 of

KBS

Goblet Squat

Push-up

Strict Hanging Leg Raises

August 3, 2017

1. Warm-up
Move Steady Through
30 Bar Facing Burpees
40 Light Hang Power Snatch
30 Bar Facing Burpees

2. Conditioning
Running “Tully”
4 Rounds
200m run
23 Dumbbell Squat Cleans 40/25lbs

3. Lift
EOMOM for 14 Minutes
Full Snatch + 2 Hang Snatch + OHS
As Heavy As Possible
Weight can move up and down across seven sets.

Lite Class

30 Bar Facing Burpees
40 OHS
30 Bar Facing Burpees

Then

4 Rounds
200m run
23 Dumbbell Squat Cleans

August 2, 2017

1. Warm-up
10 Minute Steady Row
then
Floss Elbows and Calves

2. Conditioning
3 Rounds of “Eva” (RX is 5 rounds but we will do to have time to Sumo DL)
Run 800m
30 KB Swings 70/53lbs
30 Pull Ups

3. Lift
Sumo Deadlift
10×3 @ 70% of 3RM
Speed Work
No Bounce – Silent

Lite Class

Same as regular class

August 1, 2017

1. Warm-up
3 Rounds
:30 Goblet Squat Hold
Run 200m
10 Sit Ups

2. Conditioning
7 Rounds:
5 Bar Muscle Ups
20 Wallballs 20/14lbs
 

3. Lift
Power Clean and Push Jerk
5×5 @ 75%+
Complete Reps in Singles
Rest 2 Mins between sets
(Heavier than last time.)

Lite Class

5 rounds of

10 Ring Rows

20 Wall Balls

30 Sit-ups

400m run

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