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

Workout of the Day (WOD)

August 15, 2018

Warm-up

Foam Roll

Upper Back

Hamstrings

Quads

It Band

Calves

 

Squat Prep

Glute Activation x 1:00 per side

Kossack Squat x 10 per side

Clam Shell x 20 per side

Pigeon Stretch x 1:00 per side

Couch Stretch x 1:00 per side

3 Sets of

4 Front Squats/8 Back Squats @80% of 1 RM Front Squat

 

6:00 AMRAP

10 Front Rack Lunges 95/65

10 OTB Burpees

 

Lite Class

400m Run then

 

Squat Prep

Glute Activation x 1:00 per side

Kossack Squat x 10 per side

Clam Shell x 20 per side

Pigeon Stretch x 1:00 per side

Couch Stretch x 1:00 per side

 

10 Down to 1 by 1 of

Front Rack Lunges

Push Press

Double Sit-ups

 

Finisher

4 rounds of

1:00 Plank

1:00 Wall Sit

August 14, 2018

Warm-up

500m Row  

400m Run

10 Step ups

10 Box Jumps

   

10:00 to mobilize

 

Partner WOD

1000m Row each

60 Box Jumps (split between partners) 24/20’

500m Row each

40 Box Jumps (split between partners) 30/24”

250m Row each

20 Box Jumps (split between partners) 36/30”

800m Run together

 

Lite Class

Class WOD

August 13, 2018

Warm-up

Lunge Down/Back with :03 hold each step to stretch hip flexors x 2

15 Burpees

Side Shuffle Down/Back x 2

15 Burpees

 

Strength/Oly

Build up to 50% of your 1RM C+J  then

6:00 EMOM (add 5-10# every other set)

3 T&G Power Cleans + 2 Front Squats + 1 Thruster

 

Pre WOD Prep

Banded Lat Stretch

Kip Swings x 10

Strict Pull-up x 5

Kipping Pull-up x 5

3 Rounds of

3 Thrusters

3 C2B Pull-ups

 

For Time:

15-12-9

Thrusters 135/95

C2B Pull-ups

 

Lite Class

15 Thrusters

15 Pull-ups

15 Burpees

400m Run

12 Thrusters

12 Pull-ups

12 Burpees

400m Run

9 Thrusters

9 Pull-ups

9 Burpees

6 Thrusters

6 Pull-ups

6 Burpees

3 Thrusters

3 Pull-ups

3 Burpees

 

August 10, 2018

Warm-up

800m Run

400m Row

20 Calorie Assault Bike

 

3 Groups with 2:00 Rest between Stations

  1. 2:00 ME Assault Bike for Calories followed by 2:00 Rest 
  2. 200m Sprints equal work to rest ratio for 12:00
  3. 2:00 ME Row for Meters followed by 2:00 Rest

 

Finisher

3 Rounds of 

:45 ME Battle Ropes

Rest as needed between efforts

 

Lite Class

Same as Regular

 

August 9, 2018

Warm-up

20 Air Squats

20 Spidermans (10 each side)

20 Burpees 

 

Hip Prep

2 Rounds of 

1:00 Glute Activation each side

20 Clam Shell each side

20 Kossack Squats (10 each side)

20 Adductor Plate Pulls (10 each side)

 

Front Squat/Back Squat

4 Sets of 

4 Front Squats/8 Back Squats @75% of your 1RM Front Squat

 

Conditioning 

5:00 AMRAP 

10 KBS 53/35

10 Wall Ball 20/14

Rest 1:00

5:00 AMRAP 

10 KBS 53/35

10 Wall Ball 20/14

 

Lite Class

2 Rounds of Class Warm-up

1 Mile Run then

Remaining Time AMRAP of 

15 Half Burpees (Josh will demo)

15 Back Squats

15 KBS

15 Hanging Knee Raises

 

August 8, 2018

Warm-up

10:00 AMRAP 

100m Run

5 Good Mornings

5 Hang Power Cleans

5 Front Squats

5 Push Presses

 

Clean and Jerk Practice

3 Singles @50%

3 Singles @60%

2 Singles @65%

2 Singles @70%

2 Singles @75%

2 Singles @80%

1 Single  @85%

1 Single  @90%

3 attempts @95%+

 

For Time:

1 Round of 

400m Run

60 Double Under 

21 Hang Power Cleans 115/80

7 HSPU

 

2 Rounds of 

200m Run

40 Double Unders

15 Hang Power Cleans 

5 HSPU 

 

3 Rounds of 

100m Run

20 Double Unders

9 Hang Power Cleans 

3 HSPU 

 

Lite Class

Class Warm-up then

For Time:

1 Round of 

800m Run

80 Double Under 

21 Hang Power Cleans 

7 HSPU 

 

2 Rounds of 

400m Run

40 Double Unders

15 Hang Power Cleans 

5 HSPU 

 

3 Rounds of 

200m Run

20 Double Unders

9 Hang Power Cleans 

3 HSPU 

 

August 7, 2018

Warm-up

20 Calorie Row

Then 3 Rounds of 

10 PVC OHS

10 Lunge Steps with PVC OH

10 Squat Jumps

 

Mobility

Pigeon Pose x 2:00 per side

Couch Stretch x 2:00 per side

Ankle Mobility X 1:00 per side

Accumulate 1:00 Supinated Hang from Rig

 

Row Technique 

Coach Led

20 Strokes (Leg Drive)

20 Strokes (Leg Drive + Hips)

20 Strokes (Leg Drive + Hips + Pull)

 

Conditioning 

21-15-9

Hang Squat Snatch 95/65

Row for Calories

 

Finisher

Tabata Hollow Rocks

 

Lite Class

21-15-9

OHS 

Row for Calories

Rest 2:00

21-15-9

Push Press

Row for Calories

Rest 2:00

21-15-9

OTB Burpees

Row for Calories

 

Finisher

Tabata 

Alternate between 

Sprints in gym and Hollow Rocks

August 6, 2018

Warm-up

2 Rounds of 

4:00 Lunge

3:00 Burpees

2:00 Alternating every :30 Plank Plus + Supinated Hang from Rig

1:00 Side Shuffles

 

Complete the following Not For Time

30 Strict C2B Pull-ups or 30 Strict Pull-ups

30 Strict Tempo Ring Dips or Bar Dips (3131)

30 T2B

30 Squat Pressout with :05 hold in the bottom of each rep just below parallel (10# bumper plate)

 

12:00 AMRAP 

30 Sit-ups

15 Box Jumps 24”/20”

5 Bar Muscle-ups

 

Lite Class

1 Round of Class Warm-up then

10:00 AMRAP 

10 Box Jumps

10 Box Push-ups

10 Sit-ups

 

Rest 1:00

 

10:00 AMRAP 

10 Weighted Step ups each leg

10 T2B

10 Burpees

 

Rest 1:00

 

10:00 AMRAP 

10 Bulgarian Split Squats each leg

10 Pull-ups 

10 Hollow Rocks

 

August 3, 2018

  1. Warm-up

2 Rounds of

15 Wall Ball

10 Spidermans with w/twist

10 Lunges with plate OH

 

  1. Squat Prep

2 Rounds of

Glute Activation (1:00 per side)

4 Front Squats with :03 Hold/8 Back Squats with :03 Hold

After the 2 rounds, roll out Triceps and Lats on Barbell

 

 

  1. Strength

Front Squat/Back Squat

4 Sets of 4 Front Squats/8 Back Squats @70% of your 1RM Front Squat

 

  1. Accessory Work

3x10

DB Pullover

Ring Dip Negatives

Bicep Curls

Band Pull-apart (20)

 

Lite Class

30-25-20-15-10-5

Band Pull-Apart while in Wall Sit Position

Sit-ups

DB Squat Cleans

*After each set side shuffle down/back 3x

 

August 2, 2018

  1. Warm-up

Complete Coach Led Upper Body Warm-up with Focus on Shoulders

Thoracic Extension on Foam Roller

Elbows Together (External Rotation)

Internal/External Rotation

Arm Circles

Serratus Anterior Push-ups

Band Pull Aparts

Band Face Pulls

Wall Press

 

  1. Skill Work

Handstand Hold/Walk Practice

 

  1. Partner WOD

P1 Sprints Down/Back x 1 then

P2 Sprints Down/Back x 1

Keep increasing by 1 until both partners have reached 7

Rest 1:00 and then work back down the ladder

Sprints should be Max Effort!

 

Lite Class

Buy In: Regular Class Sprints

Remaining Time AMRAP of

5 Pull-ups

10 Tricep Band Press Downs

15 Goblet Squats

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