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

Workout of the Day (WOD)

May 25, 2017

1. Warm-up
Run 400m
50 Goblet Squats
Run 400m

2. Met-Con
For Time:
50 Lateral Bar Burpees
40 Ring Dips
30 Front Squats 185/125lbs

3. Lift
Back Squat 5×3 @75-85%

Lite Class 

Buy In:

Run 400m
50 Goblet Squats
Run 400m

 

Then

50 Burpees

40 Sit-ups 

30 deadlifts

Then

 

Cash Out:

Run 400m
50 Goblet Squats
Run 400m

May 24, 2017

1. Warm-up
10 Minute Steady Row or Run
then
Floss Ankles and Shoulders

2. Conditioning
3 Rounds:
40 Kettlebell Snatch 53/35lbs
120 Double Unders
Rest 2:00

3. Strength
Squat Snatch 5×3
Perfect reps only
Triples can be successfully done between 60 and 90%

Lite Class 

10 DB Snatches each arm

100 Singles

200m run

9 DB Snatches each arm

90 Singles 

200m run

8, 80, 200

Down to

1 DB Snatch each arm

10 Singles

200m run

 

May 23, 2017

1. Warm-up
:30 HS Hold
Row 250m
15 Light Push Press

2. http://www.achaten-suisse.com/ Conditioning
3 Rounds:
Run 800m
21 Hang Power Cleans 135/95lbs

3. Strength
Push Jerk 5×3
Perfect reps only
Triples can be successfully done between 60 and 90%

Lite Class

5 Rounds:
Run 800m
21 Hang Power Cleans

21 Push Presses

 

May 22. 2017

1. Warm-up
Bike/Row 100 Calories

2. Met-Con
“Angie”
100 Pull Ups
100 Push Ups
100 Ab Mat Sit Ups
100 Air Squats

3. Strength
Zero www.buy-trusted-tablets.com Bounce Deadlift 5×3 @60-87% of 1RM

Lite Class

100 Pull Ups
100 Push Ups
100 Ab Mat Sit Ups
100 Air Squats

Row 100 Calories

 

May 19, 2017

1. Warm-up
4 Rounds:
12 Wallballs 20/14lbs

100m run
8 Kipping Handstand Push Ups
 

2. Met-Con
AMRAP 15 Minutes:
30 Wallballs 20/14lbs
25 Sit-Ups
20 Deficit Push-Ups

3. Lift
High Catch Power Snatch 6×2

4. Gymnastics (if time allows)
Every 4 Minutes for 12 Minutes
Bike 40/25 Calories
15 Toes to Bar

Lite Class

5 rounds of

20 Wall Ball

20 Sit-ups

200m run

20 Ring Rows

20 Hanging Knee Raises

200m run

May 18, 2017

1. Warm-up
Move Steady Through
Run 400m
30 Light Good Mornings
Run 400m

2. Met-Con
21-18-15-12-9
Chest to acheterdufrance.com Bar Pull Ups
Overhead Squats 135/95lbs

3. Lift
Back Squat 4×4 @75-85%

 

Lite Class

21-18-15-12-9

Pull Ups

Back Squats

Deadlifts

Mountain Climbers

Lunge Jumps

*200m run after the full set of 21-18-15-12-9

 

May 17, 2017

1. Warm-up
10 Minute Steady Bike/Row
then
Floss Ankles and Quads

2. Conditioning
8 Rounds
1:00 on, 1:00 off
Max Double Unders
Max Burpees to 6″
Alternate Movements

3. Strength
Squat Clean 5×3
Perfect reps only
Triples can be successfully done between 60 and 90%

Lite Class

10 rounds of

100m run

1:00 Plank (change position each round)

Then

8 Rounds
1:00 on, 1:00 off
Max Double Unders
Max Burpees to 6″
Alternate Movements

May 16, 2017

1. Warm-up
3 Rounds
:60 Goblet Squat Hold
Run 200m
7 Burpee Squat Jumps

2. Conditioning
AMRAP 20 Minutes
9 Squat Cleans 155/105lbs
12 Toes to Bar
15/10 Calorie Row

3. Strength
Split Jerk 5×3
Perfect reps only
Triples can be successfully done between 60 and 90%

Lite Class

4 rounds of

Run 200m
7 Burpee Squat Jumps

Then

AMRAP 20 Minutes
9 Squat Cleans
12 Toes to Bar
15 Calorie Row

May 15, 2017

1. Warm-up
Run 1 Mile

2. Met-Con
“Helen”
3 Rounds:
Run 400m
21 Kettlebell Swings 53/35lbs
12 Pull-Ups

3. Strength
Zero Bounce Deadlift 4×4
@60-85% of 1RM

4. Gymnastics (if time allows)
EMOM for 10 Minutes
10 Kipping Handstand Push-Ups
To Open standard*

Lite Class

Tabatas (4 rounds top to bottom)

Hollow Holds

Push-ups

Leg Raises on Rig

Air Squats

Then

4 Rounds:
Run 800m
21 Kettlebell Swings 53/35lbs
12 Pull-Ups

May 12, 2017

1. Warm-up

3 Rounds of

Row 150m

10 http://www.achaten-suisse.com/ Hang Power Cleans 95/65lbs

30 Double Unders

 

2. Met-Con

AMRAP 12 Minutes

Row 250/200m

10 Front Rack Walking Lunge Steps 135/95lbs (5 each leg)

 

3. Lift

High Catch Power Clean 5×3

 

Lite Class

10 Lunge Jumps each leg

20 Hang Power Cleans 

30 Double Unders

400m run

500m row

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