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

Workout of the Day (WOD)

July 10, 2018

Warm-up

7:00 Partner AMRAP

P1 does 5 Burpees/10 Sit-ups

P2 holds plank until P1 sprints to tag them and they switch

 

Shoulder Stabilization 

2 Rounds 

Scap Pull-ups x 10

Band Rows with :03 Hold x 10

External Rotation x 20 each arm 

 

Gymnastics Work

3 Rounds of 

5 Strict Pull-ups

:30 Handstand Hold

 

15:00 Climb the Ladder

1 Power Clean and Jerk @60% of 1RM Jerk

1 OTB Burpee

1 Bar Muscle-up

 

 

Lite Class

Class Warm-up

21-18-15-12-9-6-3

Hang Squat Clean

Single Arm DB Push Press

OTB Burpee

July 9, 2018

Warm-up

20:00 to complete 

1 Mile Run

Lunge Down/Back x 3

Bird Dog x 5 each side with :05 hold per side

:45 side plank each side

Rower Pike x 10

 

Conditioning 

3 Stations

:30 on/:30 rest x 8 consecutive rounds in each station 

 

1. Row for Meters

2. Sled Push/Pull

3. Core

Hollow Rocks x 2

ME T2B x 2

Reverse Snow Angels x 2

Elbow Plank Plus x 2

 

Lite Class

1 Mile Run Warm-up + Class WOD 

July 6, 2018

Warm-up

3 rounds:

20 glute bridges

10 Strict Pull-ups

5 Burpees

100m Run

 

Olympic Lifting

Clean and Jerk

5-5-3-3-1-1-1-1

 

Conditioning

2 rounds:

3 min AMRAP/2:00 rest (If you finish the 15-10-5, rest remaining time of 3:00 plus 2:00 rest)

 

  1. 15-10-5

Thrusters 95/65lb

C2B Pull ups

 

  1. 15-10-5

Power cleans 135/95lbs

Ring dips (If possible, perform 1 muscle-up into the ring dips)

 

 

Lite Class

Class Warm-up then

3 rounds:

3 min AMRAP/1:00 rest

 

  1. 15-10-5

            Thrusters

            Pull ups

 

  1. 15-10-5

        Power cleans

        Push-ups

 

  1. 15-10-5  Wall Ball/Russian Twist

July 5, 2018

Warm-up

4 Rounds

Row :45

6 KB Snatch R

Walk 50ft with KB OH

6 KB Snatch L

Walk 50ft with KB OH

 

Olympic Lifting

10 min EMOM (add weight as you go):

3 position snatch

Position 1 (hip), Position 2 (knee), Low Hang (1 inch off ground)

 

Conditioning

2 Rounds of

150 double unders

50 cal row

30 burpees

 

Lite Class

Class Warm-up and WOD

July 4, 2018

Happy 4th of July!

Open Gym 9-11am

No regular class times

July 3, 2018

Warm-up

4 Rounds NFT of:

:20 Static or Rocking Hollow Hold

10 Reverse Lunges each leg

3-5 pull ups with 2 sec hold at the top

 

Gymnastics

  1. 5 Rounds

20 sec. or your best effort L-Sit Hold

5 High Box Jumps (You choose the height)

 

  1. 12,9,6,3,6,9,12 reps of:

Unbroken T2B

*if you break it up, try that set unbroken again

 

Conditioning

15:00 AMRAP

3 Strict HSPU

5 Front Rack Lunges each Leg @ 50% bodyweight

7 OTB Burpees

100m Run

 

Lite Class

10 down to 1 Squat Clean and Jerk

*15 Sit-ups after every set

Then

10 down to 1 KBS

*200m Run after every set

July 2, 2018

Warm-up

3 Rounds

10 Good mornings

10 Single Leg KB RDL Right

10 Single Leg KB RDL Left

1:00 Glute Activation each side

 

Strength

Back Squat

5-3-3-1-1-1-1-1

 

Accessory Work

3 Sets

1:00 weighted KB Front Rack Wall Sit (HEAVY)

rest :30

1:00 Ring Plank

rest :30

1:00 Single arm DB Bicep Curls each arm

rest :30

1:00 ME Burpees

Rest :30

 

Lite Class

10:00 AMRAP

30 Double Unders

20 Hollow Rocks

10 Burpees

Rest 2:00

14:00 Alternating EMOM

10 Front Squats

10 T2B

Rest 2:00

4-400m Runs

Rest 1:00 after each run

June 29, 2018

1. Warm-up

    500m Row

    400m Run

    30 WB

   

2. 10:00 to mobilize

 

3. Partner WOD

     1000m Row each

     25 WB Each 20/14

     500m Row each

     25 WB Each

     250m Row each

     25 WB Each

     800m Run together

 

Lite Class

Class WOD

June 28, 2018

1. Warm-up

    Gymnastics Warm-up

 

2. Clean & Jerk Prep

    Jump Shrug from Position 1 x 5

    Jump Shrug High Pull from Position 1 x 5 (keep the bar close)

    Muscle Clean from Position 1 x 5

    Strict Press x 5

    Push Press x 5

    Push Jerk x 5

   

3. WOD Prep

    Warm-up to 70% of your 1RM C&J

 

4. Conditioning

    3:00 ME Power Cleans @50% of 1RM C&J

    Rest 2:00

    3:00 ME S2OH @50% of 1RM C&J

    Rest 2:00

    3:00 ME Power Clean & Jerk @50% of 1RM C&J

 

5. Finisher

    4 Rounds of Tabata Hollow Rocks

    4 Rounds of Alternating Side Planks

 

Lite Class

1 Mile Run

 

4 Rounds of Tabata Hollow Rocks

4 Rounds of Alternating Side Planks

 

Squat Clean Grace

30 Squat Clean and Jerks

 

Core/Low Back Finisher

 

June 27, 2018

1. Warm-up

    2 Rounds of

    1 Arm KBS x 10 each side

    Reverse Snow Angels x 10

    Pass Through x 10

    PVC OHS x 10

 

2. Snatch Prep

    Jump Shrug from Position 1 x 5

    Jump Shrug High Pull from Position 1 x 5 (keep the bar close)

    Muscle Snatch from Position 1 x 5 (last one catch on back)

    Good Morning x 5

    Snatch Grip Push Press x 5 (last one Hold OH)

    OHS x 5

   

3. Snatch from Position 1, 2 and 3

     6:00 Snatch Practice from Position 1

     2:00 Rest/Explanation of Position 2

     6:00 Snatch Practice from Position 2

     2:00 Rest/Explanation of Position 3

     6:00 Snatch Practice from Position 3 (ground)

 

4. Met-Con

     10:00 AMRAP of

     5 Deadlifts (weight is heaviest snatch you completed)

     10 Lateral OTB Burpees

     15 Double Unders

 

Lite Class

Warm-up

2:00 Lunge

2:00 Burpees

2:00 Wall Sit

2:00 Plank

2:00 Shuttle Sprints

 

Abs for Days!

 

10—>1 By 1 of

Wall Ball

Row for Calories

KBS

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