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

Workout of the Day (WOD)

January 11, 2018

1. Warm-up
Floss Ankle
3 Steady Rounds:
20 Sit Ups
5 Strict Handstand Push-Ups

2. OLY 
Every :90 for 9 Minutes
2 Misfit Clean Complex 70%+ of 1RM
(Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk)
You can build throughout sets.

3. Met-Con 
7 Rounds:
5 Squat Cleans 185/135lbs
15/12 Calorie Row
 

Lite Class

Conditioning

1:00 ME Bike/1:00 Rest

1:00 ME Row/1:00 Rest

1:00 ME Ski/1:00 Rest

1:00 ME Double Unders/1:00 Rest

1:00 ME 5 yd Side Shuffles/1:00 Rest

January 10, 2018

1. Warm-up
Floss
Elbow/Bicep
4 Steady Rounds:
10 Dumbbell Push Press
15 Calorie Row

2. Strength
Push Jerk
5×4 @ 80%
 

3. Interval 
3 Rounds:
2:00 Max Wallballs 30/20lbs
:60 Rest
:90 Max Toes to Bar
:60 Rest
:60 Max Lateral Burpees Over Bar
:60 Rest
 

Lite Class

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

Box Jump
Sit-up
Push Press.

January 9, 2018

1. Warm-up
Floss Hips
3 Steady Rounds:
10 Good Mornings
Row 500m

2. OLY 
Power Snatch Singles @65-80%
Drop and Reset
4 Rounds
:90 on
2:00 off

3. Met-Con 
AMRAP 20 Minutes
Row 250m
15 Power Snatch 75/55lbs
15 Chest to Bar

Lite Class

5 rounds of
Row 500m
4 rounds of Cindy
5 Pull-ups
10 Push-ups
15 Squats

January 8, 2018

1. Warm-up
Floss Shoulders
4 Steady Rounds:
Bike 15 Calories
15 Push Ups

2. Strength
5×5 Back Squat @ 90% 5RM

3. Met-Con 
10 Rounds:
10 Thrusters 95/65lbs
Bike 10/7 Calories

Lite Class

Planks followed by

16.5!

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

January 5, 2018

1. Warm-up

Floss Quads above Knee

3 Steady Rounds:

15 Burpees

15 Med Ball Cleans

 

2. Oly

Squat Clean 4×5 @70-75%

Row 1k (slow/steady) for Rest between sets

 

3. Interval 

EMOM for 15 Minutes:

10 Clean and Jerk 155/105lbs

40 Double Unders

2 Legless Rope Climbs

(Alternate Movements.)

The minutes are not weighted evenly. You will have a chunk of rest during the Double Under window. Use it wisely.

 

Lite Class

Planks with Coach Josh then

10 rounds of

5 Pull-ups

10 DB Hang Squat Clean Thrusters

15 Sit-ups

January 4, 2018

1. Warm-up

Floss Elbows/Biceps

2 Steady Rounds:

Bike/Ski 30 Cals

15 OHS

 

2. OLY 

Every :90 for 9 Minutes

2 Misfit Snatch Complex 70%+ of 1RM

You can build throughout sets

Squat Snatch, OHS, Hang Squat Snatch, OHS

 

3. Met-Con 

AMRAP 15 Minutes

24/16 Calorie Bike

15 Toes to Bar

 

Lite Class

Fight Gone Bad Style of

Wall Ball

Plank

Russian Twist

Med Ball Clean

Bike

 

 

January 3, 2018

1. Warm-up

Floss Shoulders

2 Rounds:

10 Power Cleans 95/65

10 Push Press 95/65

 

2. Strength

Push Jerk

5×4 @ 75%

The Push Jerk percentage will build over the cycle. You should focus on improving both technique and strength simultaneously.

 

3. OLY 

Power Clean Singles @65-80%

Drop and Reset

4 Rounds:

:90 on

2:00 off

 

4. Sprint 

5 Rounds:

3 Handstand Push-Ups

6 Kettlebell Swings 70/53lbs

9 Lunge Jumps each Leg

 

Lite Class

AMRAP 30

15 toes-to-bars

50 double-unders

15 power cleans 

15 toes-to-bars

50 double-unders

15 KBS

Rest :90

15 toes-to-bars

50 double-unders

15 S2OH

15 toes-to-bars

50 double-unders 

15 Burpees

 

 

 

 

 

January 2, 2017

Regular Schedule Today

1. Warm-up

Floss Hips

3  Rounds:

15 Sit Ups

15 Box Jumps

2. Strength

Back Squat- 5×5 @ 90% of your 5RM.

3. Met-Con 

AMRAP 12 Minutes

30 Front Squats 135/95lbs

30 Box Jump Overs 24/20″

30 Pull Ups

 

Lite Class

2,4,6,8,10...

Bike for Calories

Sit-ups

Bulgarian Split Squats each Leg

Pull Ups

December 29, 2017

1. Warm-up
Floss Ankles
Then
3 Steady Rounds:
Row 300m
10 Good Mornings

2. Oly
Squat Snatch 4×5 @65-70%
Bike 20 Cals/Row 30 Cals/Ski 20 Cals between sets

3. Met-Con
21-15-9
Hang Squat Cleans 135/95
OTB Burpees
 

*Stretch remaining time in class

Lite Class

New Year's Eve Countdown 

(10,10,9,10,9,8,10,9,8,7...)

10 Cal Row
9 KBS
8 Push-ups 
7 Deadlifts
6 DB Snatch each arm
5 Squat Jumps
400m run
3 HSPU
2 Cal Ski Erg

1 Burpee

December 28, 2017

1. Warm-up
Floss Shoulders
2 Steady Rounds:
15 Wallballs
30 Double Unders

2. Strength
Push Jerk (from the ground)
3×5 @ 70%

3. OLY 
EMOM for 6 Minutes
1 Misfit Clean Complex 70%+ of 1RM
(Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk)
You can build throughout sets.

4. 7:00 AMRAP 
10 Wall Ball 20/14
30 Double Unders
 

Lite Class

Planks with Coach Josh then

21-15-9
Pull-ups 
Wall Ball

21-15-9
T2B
S2OH

21-15-9
Med Ball Cleans 
Russian Twists

21-15-9
Lunge Jumps each leg
DB Push Press (21 right arm/21 left arm)

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