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

Workout of the Day (WOD)

July 17, 2017

1. Warm-up
Row 2k

2. Conditioning
10 Rounds:
10 Overhead Walking Lunge Steps 135/95lbs
10 Bar Facing Burpees

3. Lift
Box Squat
6×3 @ 80%+

Lite Class

10 rounds of
Row 250m
10 lunges each leg with weight overhead (15-25# plate)
10 Burpees

July 14, 2017

1. Warm-up
3 Steady Rounds:
12 Goblet Squats w/ pause in bottom
15 Push Ups

2. Conditioning
AMRAP 8 Minutes
3 Ring Muscle Ups
5 Thrusters 135/95lbs

3. Lift
Power Snatch
7×2 Touch and Go
80%+

Lite Class
2 Rounds of
200m Lunge
20 Pull-ups
20 Thrusters
200m Run
20 Ring Rows
20 Wall Ball
100m Lunge
10 Pull-ups
10 Thrusters
100m Run
10 Ring Rows
10 Wall Ball

 

 

 

 

July 13, 2017

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

2. Conditioning*
“R.J.”
5 Rounds
800m Run
5 Rope Climbs 15′
50 Push Ups

*This is a very challenging Hero WOD. We will have a scaled version as well.

Lite Class

Regular Class WOD

July 12, 2017

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

2. Conditioning
3 Rounds:
Row 25/20 Calories
20 Kipping HSPU
15 Overhead Squats 115/85lbs

3. Lift
Sumo Deadlift
5×3 As Heavy As Possible
No Bounce – Silent

Lite Class

"Easy" 1 mile Run then

Assault Bike Intervals

:20 Sprints (rest will be determined by the number of people in class)

Then

30-20-10
Shoulder to Overhead
Leg Raises
Sit-ups

July 11, 2017

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

2. Conditioning
2 Rounds:
20 Power Cleans 155/105lbs
60 Air Squats
120 Double Unders

3. Lift
EOMOM for 16 Minutes
2 Squat Clean and Split Jerk
75%+ 1RM

Lite Class
2 Rounds:
20 Power Cleans
60 Air Squats
120 Double Unders

4:00 Plank Routine of
:30 hands
:30 one elbow
:30 other elbow
:30 both elbows
Repeat without coming down

July 10, 2017

1. Warm-up
Row/Bike 100 Calories

2. Conditioning
Run 800m
then
21-15-9
Dumbbell Thruster 50/35lbs
Calories on Bike/Row
then
Run 800m

3. Lift
Box Squat
10×2 @ 55-65%
Speed Work
Rest :30-:60

Lite Class
Run 800m
then
21-15-9
Dumbbell Thruster
Calories on Bike/Row
Sit-ups
Burpees
then
Run 800m

July 7, 2017

1. Warm-up

10:00
30 Burpees
Remaining time stretch shoulders and hips
2. Conditioning
“Jason”
For Time
100 Air Squats
5 Muscle Ups
75 Air Squats
10 Muscle Ups
50 Air Squats
15 Muscle Ups
25 Air Squats
20 Muscle Ups

3. Lift
EOMOM for 16 Minutes
Full Snatch + Hang Snatch
As Heavy As Possible
Weight can move up and down across eight sets.

Lite Class

400m Lunge Buy In
Then
Partner WOD of
100 shoulder to overhead
100 deadlifts
100 partner leg raises

July 6, 2017

1. Warm-up
1 mile Run
then
Floss Shoulders

2. Conditioning
For Time:
60 Wallballs 30/20lbs
30 Sumo DLHP 95/65lbs
40 Wallballs
20 Sumo DLHP
20 Wallballs
10 Sumo DLHP

3. Lift
Sumo Deadlift
10×3 @ 60% of 3RM
Speed Work
No Bounce – Silent

Lite Class

10 rounds of
15 Wall Ball (must be unbroken)
5 hang power cleans

July 5, 2017

1. Warm-up
3 Rounds:
:30 HS Hold
Row 250m
10 Ring Dips

2. Conditioning
2 Rounds:
25/15 Calories on Bike/Row
25 Toes to Bar
25 Clean and Jerk 115/85lbs

3. Lift
Power Clean and Push Jerk
5×5 @ 75%+
Drop and Reset Reps
Rest 2 Minutes between sets

Lite Class

3 Rounds:
25/15 Calories on Bike/Row
25 Burpees
25 Toes to Bar/Hanging Knee Raises
25 Clean and Jerk 

July 4, 2017

Have a great 4th!

Open Gym

7-11 a.m.

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