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

Workout of the Day (WOD)

August 7, 2018

Warm-up

20 Calorie Row

Then 3 Rounds of 

10 PVC OHS

10 Lunge Steps with PVC OH

10 Squat Jumps

 

Mobility

Pigeon Pose x 2:00 per side

Couch Stretch x 2:00 per side

Ankle Mobility X 1:00 per side

Accumulate 1:00 Supinated Hang from Rig

 

Row Technique 

Coach Led

20 Strokes (Leg Drive)

20 Strokes (Leg Drive + Hips)

20 Strokes (Leg Drive + Hips + Pull)

 

Conditioning 

21-15-9

Hang Squat Snatch 95/65

Row for Calories

 

Finisher

Tabata Hollow Rocks

 

Lite Class

21-15-9

OHS 

Row for Calories

Rest 2:00

21-15-9

Push Press

Row for Calories

Rest 2:00

21-15-9

OTB Burpees

Row for Calories

 

Finisher

Tabata 

Alternate between 

Sprints in gym and Hollow Rocks

August 6, 2018

Warm-up

2 Rounds of 

4:00 Lunge

3:00 Burpees

2:00 Alternating every :30 Plank Plus + Supinated Hang from Rig

1:00 Side Shuffles

 

Complete the following Not For Time

30 Strict C2B Pull-ups or 30 Strict Pull-ups

30 Strict Tempo Ring Dips or Bar Dips (3131)

30 T2B

30 Squat Pressout with :05 hold in the bottom of each rep just below parallel (10# bumper plate)

 

12:00 AMRAP 

30 Sit-ups

15 Box Jumps 24”/20”

5 Bar Muscle-ups

 

Lite Class

1 Round of Class Warm-up then

10:00 AMRAP 

10 Box Jumps

10 Box Push-ups

10 Sit-ups

 

Rest 1:00

 

10:00 AMRAP 

10 Weighted Step ups each leg

10 T2B

10 Burpees

 

Rest 1:00

 

10:00 AMRAP 

10 Bulgarian Split Squats each leg

10 Pull-ups 

10 Hollow Rocks

 

August 3, 2018

  1. Warm-up

2 Rounds of

15 Wall Ball

10 Spidermans with w/twist

10 Lunges with plate OH

 

  1. Squat Prep

2 Rounds of

Glute Activation (1:00 per side)

4 Front Squats with :03 Hold/8 Back Squats with :03 Hold

After the 2 rounds, roll out Triceps and Lats on Barbell

 

 

  1. Strength

Front Squat/Back Squat

4 Sets of 4 Front Squats/8 Back Squats @70% of your 1RM Front Squat

 

  1. Accessory Work

3x10

DB Pullover

Ring Dip Negatives

Bicep Curls

Band Pull-apart (20)

 

Lite Class

30-25-20-15-10-5

Band Pull-Apart while in Wall Sit Position

Sit-ups

DB Squat Cleans

*After each set side shuffle down/back 3x

 

August 2, 2018

  1. Warm-up

Complete Coach Led Upper Body Warm-up with Focus on Shoulders

Thoracic Extension on Foam Roller

Elbows Together (External Rotation)

Internal/External Rotation

Arm Circles

Serratus Anterior Push-ups

Band Pull Aparts

Band Face Pulls

Wall Press

 

  1. Skill Work

Handstand Hold/Walk Practice

 

  1. Partner WOD

P1 Sprints Down/Back x 1 then

P2 Sprints Down/Back x 1

Keep increasing by 1 until both partners have reached 7

Rest 1:00 and then work back down the ladder

Sprints should be Max Effort!

 

Lite Class

Buy In: Regular Class Sprints

Remaining Time AMRAP of

5 Pull-ups

10 Tricep Band Press Downs

15 Goblet Squats

August 1, 2018

  1. Warm-up

Foam Roll

Band Stretches on the Rig

 

  1. Abs for Days!

 

  1. Interval Training

3 Rounds of

:30 work/:45 rest

Hang Power C&J 135/95

OTB Burpees

Thrusters 135/95

 

Lite Class

Core Work then

 

10 down to 2 by 2 Hang Power C&J

200m Run

10 down to 2 by 2 OTB Burpees

100m Run

10 down to 2 by 2 Thrusters

200m Run

July 31, 2018

  1. Warm-up

2 Rounds of 10 of the following

Spidermans with twist

Scorpions

Lunge

Burpee

Pass Through

PVC OHS

 

  1. Barbell Snatch Warm-up  

 

  1. Take 65% of your best Snatch from 7/25

Every 2:00 for 8 rounds complete

1 Snatch from ground + 1 Snatch at knee + 1 Snatch in Position 1

And  1 set of 3

:05 chin over the bar hold + :05 Negative

 

  1. Conditioning

Power “Amanda”

9-7-5

Power Snatches 135/95

Ring Muscle-Ups

 

Lite Class

4 Rounds of

30 Slam Ball

30 Lunge Jumps

30 Burpees

300m Run

July 30, 2018

  1. Warm-up

20 Cal Row

20 Slow Air Squats with Perfect Form

20 Double Unders

Foam Roll

 

  1. Skill Work

Ring MU Strength Work

               

  1. Conditioning

For Time

50 Cal Row

100 Double Unders

500m Run

40 Cal Row

80 Double Unders

400m Run

30 Cal Row

60 Double Unders

300m Run

20 Cal Row

40 Double Unders

200m Run

10 Cal Row

20 Double Unders

100m Run

 

Lite Class

Same as Regular Class

July 27, 2018

Warm-up

Complete Coach Led Upper Body Warm-up with Focus on Shoulders

Thoracic Extension on Foam Roller

Elbows Together (External Rotation)

Internal/External Rotation

Arm Circles

Serratus Anterior Push-ups

Band Pull Aparts

Band Face Pulls

Wall Press

 

Handstand Hold/Walk Practice

 

Tabata Row with Burpee Penalty

Goal

Men: 1000m

Women: 850m

 

Remaining Time: Mobilize or GOAT Work

 

Lite Class

Warm-up with Coach John

4x through

Air Squats

Mountain Climbers

Hollow Rocks

Lunges

Rest 2:00

Tabata Row with Burpee Penalty Goal: 850m

Rest 2:00

4x through

Air Squats

Mountain Climbers

Hollow Rocks

Lunges

Tabata Row with Burpee Penalty Goal: 850m

 

July 26, 2018

Warm-up

2 Rounds of 

400m run

10 Empty Bar Hang Power Cleans

10 Good Mornings 

10 Scorpions each side

10 World’s Greatest Stretch each side

 

Front Rack Mobility Drills

 

Power Clean Practice

15:00 to Build up to a Heavy Set of 5 T&G Power Cleans

 

Conditioning

Partner WOD

3-3:00 Rounds with 3:00 Rest

1 Sprint Down/Back + 1 Power Clean 165/110

2 Sprints Down/Back + 2 Power Cleans 165/110

Continue in the ladder until the 3:00 mark then rest 3:00 while your partner goes

 

Lite Class

Class Warm-up

3 Rounds of Each Movement

2:00 Work/2:00 Rest Alternating Between Movements each round

1 Sprint Down/Back + 1 Power Clean, 2/2, 3/3 until clock beeps.

Rest 2:00

1 Sprint Down/Back + 1 Front Squat, 2/2, 3/3 until clock beeps

Rest 2:00

1 Sprint Down/Back + 1 Slam Ball, 2/2, 3/3 until clock beeps

 

July 25, 2018

Warm-up

30 Burpees to get some blood flow then

10 pass Throughs

10 PVC OHS

 

Shoulder Stability

Band External Rotation x 10 each way

Plank Plus x 1:00

 

Snatch Prep- Coach Led

 

Snatch Practice

4 Singles @50%

4 Singles @60%

4 Singles @65%

3 Singles @70%

3 Singles @75%

2 Singles @80%

1 Single  @85%

1 Single  @90%

3 attempts @95%+

 

Conditioning

“Annie”

50-40-30-20-10

Double Unders

Sit-ups

 

Lite Class

1:00 of the following

Lunges

Plank - Elbows

Air Squats

Spidermans

Wall Sit

 

Annie with Burpees 

50-40-30-20-10

Double Unders

Sit-ups

Burpees

 

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