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

Workout of the Day (WOD)

July 3, 2017

1. Warm-up
Run 400m

15 Front Squats

15 Ring Rows

2. Conditioning
Run 1 Mile
then
18-15-12
Front Squat 205/145lbs
Chest to Bar Pull-ups

3. Lift
Box Squat
6×2 @ 80%

 

Lite Class

800m run

36 Sit-ups

18 Front Squats

18 Pull-ups

800m run

30 Sit-ups 

15 Front Squats

15 Pull-ups

800m run

24 Sit-ups

12 Front Squats

12 Pull-ups

800m run

June 30, 2017

1. Warm-up
3 Rounds:
100m run
10 Hang Squat Snatch 75/55lbs

2. Conditioning
AMRAP 20 Minutes
12 Box Jump Overs 24/20″
10 Alternating Pistols
8 Deadlifts 225/155lbs

3. Lift
Bench Press
5×5 @ 80%+ 2RM

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

June 29, 2017

1. Warm-up
Move Steady Through
Row 500m
40 Empty Bar Overhead Squats
Row 500m

2. Conditioning
“Daniel”
For Time
50 Pull Ups
400m Run
21 Thrusters 95/65lbs
800m Run
21 Thrusters
400m Run
50 Pull Ups

3. Lift
Power Snatch
7×3 Touch and Go
70%+

Lite Class

Regular Workout

 

June 28, 2017

1. Warm-up
1 mile run
then
Floss Hip Flexors

2. Conditioning
27-21-15-9
Burpee to 12″ Target
Kettlebell Swings 70/53lbs

3. Lift
Sumo Deadlift
5×2 As Heavy As Possible
No Bounce 

Lite Class

1 mile run then

27-21-15-9
Burpees
Kettlebell Swings 

Core Work Finisher

June 27, 2017

1. Warm-up
3 Rounds
:30 Handstand Hold
Run 200m
10 Strict Pull Ups

2. Conditioning
EMOM for 15 Minutes
50 Double Unders
75′ Handstand walk or work on kicking up into a handstand hold
2 Legless Rope Climbs
Rotate through movements on the minute.

3. Lift
EOMOM for 20 Minutes
1 Squat Clean and Split Jerk
80%+ 1RM

Lite Class

4 rounds of

:45 on/:15 off

Double Unders

Squat Cleans

Handstand Hold/Plank Hold

100m run

Wall Sit

Push-ups 

Flutter Kicks

100m run

June 26, 2017

1. Warm-up
Row 2k

2. Conditioning
4 Rounds:
8 Power Cleans 225/155lbs
24/20 Calorie Row

3. Lift
Box Squat
10×2 @ 50-60%
Speed Work
Rest :30-:60

Lite Class

5 rounds of 

8 Power Cleans

12 Back Squats

16 Burpees

24 Cal row

30 Sit-ups 

June 21, 2017

1. Warm-up
2 Rounds:
Run 400m
25 Push Press/25 Sit-ups 

2. Interval

For total time:
2 Rounds
60 Double Unders
15 Clean and Jerk 135/95lbs
Rest 2:00
2 Rounds
40 Double Unders
10 Clean and Jerk

3. Lift
Find 3RM Sumo Deadlift
NO BOUNCE
 

Lite Class

2 Rounds
60 Double Unders
15 Clean and Jerk 135/95lbs
2:00 Plank then
2 Rounds
40 Double Unders
10 Clean and Jerk

Then 3 rounds of

15 Burpee to 6″ Target
20 Dumbbell Snatch 

June 20, 2017

1. Warm-up
4 Rounds:
10 Good Mornings
100m run
10 Ring Rows

2. Conditioning
1 mile run
53/35

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

Lite Class

1 mile run
Then
2 rounds of
20 Hang Squat Cleans
20 S2OH
Then
2 rounds of
1:30 plank
1:30 wall sit
Then
1 mile run

June 19, 2017

1. Warm-up
3 Rounds:
Row 400m
20 Lunges

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

3. Lift

Find “1RM” Box Squat

Lite Class

3 Rounds:
Row 400m
20 Lunges

Then

100 Burpees
75 Kettlebell Swings 
50 Sit Ups
25 Strict Pull-ups

 

June 16, 2017

1. Warm-up 

Roxanne then 800m run

 

2. Conditioning 

30:00 AMRAP 

Partner 1 will complete a 30 calorie Row while partner 2 completes AMRAP of:

5 Power Snatches 115/75

10 Box Jumps 24"/20"

10 Power Cleans 115/75

 

*Remaining time in class will be for mobility 

 

Lite Class

Same as regular class

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