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

Workout of the Day (WOD)

May 25, 2018

Many of you are doing “Murph” tomorrow or Monday so the volume is low today.

  1. Warm-up

Slow 1 mile run

 

  1. HSPU Drills and then 10:00 EMOM of HSPU (pick a number you can do for all 10 rounds)

 

  1. Weighted Step ups (moderate weight)

3x10 each leg

  1. Mobilize for “Murph” or if you are not doing “Murph” complete the same finisher from Monday with the goal being beat your score.

2 Sets with 3:00 rest between efforts of

:30 Assault Bike for Max Calories

 

Lite Class

100 overhead walking lunges each leg

15 squat cleans
30 toes-to-bars
30 box jumps
15 pull-ups
30 push presses
30 double-unders
15 thrusters
30 pull-ups
30 burpees
100 overhead walking lunges each leg

 

May 24, 2018

  1. Warm-up

2 rounds of

5 Burpees

5 Spidermans with twist

5 Seated Internal/External Rotation

5 Kossack Squats

5 Hurdles each way

 

  1. Tempo Back Squats Week 2

5x5 with 5551 Tempo

(:05 down, :05 hold, :05 up, :01 at the top)

First set will be the weight you finished with last week (Next week is 4441 and 4x4)

 

  1. Conditioning

Partner WOD

Complete

                1000m Row

                50 OHS 95/65

                750m Row

                40 Burpees

                500m Row

                30 Thrusters 95/65

 

Lite Class

 2 Rounds of the Regular Class WOD

May 23, 2018

  1. Warm-up

Med Ball Warm-up

10-8-6-4-2

Wall Ball

 Med Ball Throws

 Med Ball Cleans

 Over the head throws

  1. Oly
  1. Extensive Snatch Warm-up and Drills
  2. You will have 25:00 to work up to a heavy snatch in the following manner: Complete 20 Double Unders and then 2 full snatches at X weight (start light).  Go up no more than 5# per side and complete 20 Double Unders and 2 Snatches.  After 10:00, go to 20 Double Unders and 1 Snatch. 

 

  1. Core Work and Mobility

 

Lite Class

800m run

10 push-presses
20 front squats
30 kettlebell swings
40 dumbbell snatches (alternating)
50 push-ups
40 dumbbell snatches (alternating)
30 kettlebell swings
20 front squats
10 push-presses

800m run

May 22, 2018

  1. Warm-up

Gymnastics Warm-up

  1. Rope Climb Technique
  2. "Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Lite Class

Rope Climb Technique

Pull-up Drills

ME Sprints

:30 on/:30 off x 15

May 21, 2018

  1. Warm-up

Line Drills

2 Rounds

Bear Crawl Down/Back

High Knee Skip Down/Back

Side Shuffle Down/Back

Burpee Broad Jump Down/Back

 

  1. Double Under Practice

:30 on/:30 off for 5 rounds

 

  1. Weightlifting

5 sets of

3 Full Cleans + 3 Jerks @75% of 1RM Jerk

3 Sets of

2 Full Cleans + 2 Jerks @80% of 1RM Jerk

 

  1. Finisher

2 Sets with 3:00 rest between efforts of

:30 Assault Bike for Max Calories

 

Lite Class

100 Thrusters for Time with an alternating EMOM of

5 Burpees

100m run

Finish with Core Work

 

May 18, 2018

  1. Warm-up

50 Calories Bike, Ski or Row

 

  1. Mobilize with Coach

 

  1. 5k Day!

 

Lite Class

5K!

May 17, 2018

  1. Warm-up

PVC Snatch Warm-up followed by

BB Snatch Warm-up

 

  1. Snatch Skill Accessory Work
  1. Snatch Grip Press or Push Press
  2. Snatch Grip Press in OHS
  3. Snatch Balance
  4. Snatch Drop
  5. 12:00 of Snatch Practice from the ground

 

  1. Conditioning

For Time

15-12-9-6-3

Deadlifts

C2B Pull-ups

*Deadlift weight will increase each round to the following:

135/95, 185/125, 225/155, 275/185, 315/205        

 

Lite Class

30-20-10

Front Squats

Hops over the bar

Then

30-20-10

Power Cleans

Window Washers holding onto the rig

Remaining Time Alternate between

Bike 10 Calories

1:00 Plank

May 16, 2018

  1. Warm-up

500m row

10 Russian KBS

10 Good Mornings

               10 Down/Back Sprints alternating between running and side shuffles

 

  1. Oly

Every 2:00 for 5 rounds complete

3 T&G P. Cleans + 3 Front Squats + 3 S2OH @70% of 1RM Jerk.

 

  1. Partner WOD – Interval Work

5 Rounds

Partner 1 will start at the rig and sprint down/back/down.  1 will end up by the weights and do 5 burpees.  Immediately after rep 5, you will sprint down/back/down and end up at the rig.  1 will complete 10 KBS.  1 will repeat this for 3:00.  When the 3:00 is up, partner 2 will go.  1 will casually row under the rig for 1:30 and then rest until 3:00 is up. 

 

Lite Class

Same as regular class with a little extra added in J

May 15, 2018

  1. Warm-up

30 Burpees

 

  1. Ankle Mobility and Hip Opening

 

  1. Tempo Back Squats Week 1

5x5 with 5551 Tempo

(:05 down, :05 hold, :05 up, :01 at the top)

 

  1. Conditioning

12:00 to Run 1 mile.  Remaining time Max Effort Wall Ball 20/14

Score is mile time and number of wall ball.

 

Lite Class

Super Set

5x10 of

Back Squat with :05 lowering

BB Hip Thrust

Push Press

15:00 to Run 1 Mile. Remaining time AMRAP of

10 Russian Twist each side

15 WB

20 Sit-ups

May 14, 2018

  1. Warm-up

2 Rounds

Bear Crawl Down/Back x 3

:30 Supinated Hang

Crab Walk Down/Back x 3

:30 Pronated Hang

 

  1. Back Strengthening Exercises

 

  1. Partner Station Work
  1. Sled
  2. Battle Ropes
  3. HSPU or HS Hold
  4. T2B
  5. Burpee
  6. Rope Climb
  7. Lateral Hop over Parallette
  8. Lunge in Place

*The clock will be set for :50 on/:10 off.  Each group of 2 will start in a different spot.  Partner 1 will work for :50.  The :10 allows partner 2 to get set up and ready to go.  You will go through top to bottom twice so push AHAP during the :50 of work knowing you’ll have :70 to rest.

 

Lite Class

Same as Regular Class

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