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

Workout of the Day (WOD)

November 26, 2018

Warm-up

Slow Lunge Down/Back with hip flexor stretch each step

Glute Activation Down/back

Clam Shell x 20 each leg

Leg Swings x 10 Each Leg

Goblet Squat x 15

 

Mobility

Pigeon Stretch x 2:00 per side

Couch Stretch x 2:00 per side

Banded Ankle Mobility

 

Back Squat Week 6 (Final week of this cycle)

 

1 rep @50, 65, 75, 85, 92.5, 97 and 102%

*If you need to do any sets in between to make smaller jumps, please do so.

 

30-20-10:
Kettlebell Swings 53/35
Thrusters 75/55

Lite Class

1 Mile Run then

 

10 Burpees

10 Pull-ups

Down to 1 by 1

 

Then

 

10 Thrusters

10 KBS

Down to 1 by 1

 

November 23, 2018

Warm-up

 

Lunge Down/Back with :03 Hold per side to stretch hip flexors

Leg Swings x 20 each way

Scorpions x 10 each side

Accumulate 2:00 Hanging sup or pro

 

10:00 Coach Led Foam Roll

 

Workout 17.1

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

Lite Class

 

25:00 AMRAP of

12 Box Jumps or 12 step ups each leg

12 Lateral Lunges each way

12 Deadlifts

12 V-ups

200m run

 

November 22, 2018

Happy Thanksgiving!

 

Warm-up

 

3 Rounds of

 

10 Goblet Squats

10 Spidermans 

10 1 Arm KBS

10 1 Arm Push Press

 

Conditioning

“Daniel”

For Time

50 Pull Ups

400m Run

21 Thrusters 95/65lbs

800m Run

21 Thrusters

400m Run

50 Pull Ups

 

November 21, 2018

Warm-up

3 Rounds

 

:30 Handstand Hold

Ski 150m

10 Pass Throughs

10 OHS

 

Mobility

5:00 Lacrosse Ball

Focus on elbows, biceps and traps

 

Snatch Barbell Warm-up

 

Warm-up to 60% of your 1RM Snatch then 

EMOM 6:00 Ladder

1 Squat Snatch

1 OTB Burpee

* increase by 1 rep for each movement every minute 

 

Conditioning

 

EMOM for 16 Minutes (alternating movements every minute)

50 Double Unders

15/12 calorie ski

8 S2OH 135/95

 

2 Legless Rope Climbs

 

Rotate through movements on the minute.

 

Lite Class

 

4 rounds of

 

:45 on/:15 off

Double Unders

Squat Cleans

Handstand Hold/Plank Hold

5 Sprints

Wall Sit

Push-ups 

Flutter Kicks

5 Sprints

 

November 20, 2018

Warm-up

800m run

then

2:00 pigeon, 2:00 couch, 2:00 banded lat Stretch per side

 

Gymnastics Prep

10 Y, T, W from the ground

:30 Supinated Hang

:30 Pronated Hang

10 Kip Swings

10 Hanging Knee Raises

 

3 - 10:00 Efforts with 2:00 rest in between

 

1. 10:00 Bike Test (Record total calories and average RPM.  We will use these numbers for the next several weeks)

 

2. KBS 70/53 and T2B Ladder (1/1, 2/2...)

 

3. :30ME Ski/:30 Rest

 

 

Lite Class

 

1 mile run then

27-21-15-9-3

T2B

Kettlebell Swings 

Lunge Jumps

 

Core Work Finisher

 

November 19, 2018

Warm-up

3 Rounds of 

 

Row 500m

10 Strict Pull-ups

10 Power Cleans 

 

Back Squat Prep

Glute Activation x 1:00 per side

Clam Shell x 20 per side

Back Squat

 

Week 5

 

2 Reps at 65/70/80/85/90/95%

 

*Complete 3 Rounds of 20 Band Pull Aparts/External Rotation in between sets

 

Conditioning

4 Rounds:

8 Power Cleans 185/125

24/20 Calorie Row

 

Lite Class

 

5 rounds of 

8 Power Cleans

12 Back Squats

16 Burpees

24 Cal row

30 Sit-ups

November 16, 2018

Warm-up

400m run

Scorpions x 10 each side

Thoracic Rotation x 10 each side

 

Foam Roll

Upper Back

Quads

Hamstrings

 

For Time

1 Mile Run

 

30-20-10

Pull-ups

Deadlifts (135/95, 185/125, 225/155)

 

1 Mile Run

 

Lite Class

Class Warm-up and Class WOD

November 15, 2018

Warm-up

Coach’s Choice

 

We will go in heats so treat this like an “Open” Saturday where you have to get yourself ready and warm!

 

Workout 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Men use 50-lb. dumbbells

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

 

Lite Class

Coach’s Warm-up then

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Dumbbell squats

Bar-facing burpees

November 14, 2018

Warm-up

Air Squats x 20

Burpees x 15

Spidermans x 10 each leg

 

PVC Pass Throughs x 10

PVC OHS x 10

Duck Walk x 10 feet with PVC OH forward and backwards

 

Snatch Barbell Warm-up

 

On the 0:00 – 10 Power Snatches (115/80)

On the 2:00 – 8 Power Snatches (135/95)

On the 4:00 – 6 Power Snatches (165/115)

On the 6:00 – 4 Power Snatches (185/135)

On the 8:00 – 2 Power Snatches (205/145)

 

For Time:

500m Ski

40 KBS

30 HSPU

200m Odd Object Run (AHAP)

10 Cal Bike Sprint

 

Lite Class

Class Warm-up

2 Rounds of

1000m Row

500m Ski

40 KBS

30 Push-ups

200m Run

10 Cal Bike Sprint

November 13, 2018

Warm-up

Slow Lunge Down/Back with Hip Flexor Stretch

Glute Activation Down/Back

Leg Swings x 10 each leg

Goblet Squat x 20 

 

Pigeon Stretch x 2:00 per side

 

Couch Stretch x 2:00 per side

 

Back Squat - Week 4

2 reps @ 55% / 65% / 75% / 85% / 85% / 90%

 

Interval Training

2 Rounds of 

 

2:00 ME/1:00 Rest

 

Bike (Cals)

Double Unders (reps)

Row (Cals)

 

Lite Class

Class Warm-up

50-40-30-20-10

Double Unders

Wall Ball

 

Rest 2:00

 

50-40-30-20-10

Double Unders

DB Snatches (25, 20, 15, 10, 5 each arm)

 

Rest 2:00

 

25 Cal Bike Sprint

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