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

Workout of the Day (WOD)

June 26, 2018

1. Warm-up

    4 Rounds of

    200m run

    10 Empty Bar Back Squats

    5 Scorpions each side

    5 World’s Greatest Stretch each side

 

2. Pre WOD Prep

    15:00 clock to stretch, move, warm-up and work on the transition from the ground           

    to the back.  Once the clock beeps, we will do

    2 Rounds of

    4 Back Squats/100m Run to get the legs ready to go from run to squat.

 

3. Conditioning

    18:00 AMRAP

    400m Run

    15 Back Squats (ground) 135/95

 

Lite Class

2 Rounds of

400m Run

15 Back Squats

400m Row

15 Front Squats

400m Run

15 S2OH

400m Row

15 Thrusters

June 25, 2018

1. Warm-up

    Roxanne

 

2. Coach Led Mobility

    Pigeon Pose 2:00 per side

    Couch Stretch 2:00 per side

    Banded Lat Stretch 2:00 per side

 

3. Pre WOD Activation

    2 Rounds of

    Table Tops x 10 with :05 hold per rep

    Kip Swings x 10

    Lunges x 10 steps each leg

 

4. 3 - 5:00 AMRAPs with 1:00 rest between

a. Cindy

b. Burpee Box Jump Overs x 7/Hollow Rocks x 10

c. T2B x 7/Squat Pressout with 10# plate x 10

 

Lite Class

Warm-up

Roxanne + Class Pre WOD Activation

1 round of a, b, c then

2 rounds of a, 2 of b, 2 of c

Continue until time expires adding a round of each each time

June 22, 2018

  1. Warm-up

2 rounds of

5 Burpees

5 Spidermans with thoracic Rotation

5 Pigeon Pose Half Circles

5 Kossack Squats

5 Hurdles each way

 

 

  1. Tempo Back Squats Week 6

5x3 with 3331 Tempo

(:03 down,:03 hold, :03 up, :01 at the top)

 

Super Set Back Squats with 3 Rounds

1 Arm KB OH Carry Down/Back x 2

Suit Case Carry Down/Back x 2

 

  1. Hero WOD "DT"

Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

 

Lite Class

4x10 Back Squats and Push Presses

Then 4 Rounds of

1:00 on/:20 off of the following

Battle Ropes

Burpees

Side Plank with Crunch

Squat Jumps

Floor Leg Raise holding onto the Rig

Wall Ball

June 21, 2018

  1. Warm-up

1000m Row

 

  1. Time to Fix Low Back Pain!

Coach Led

2 Rounds

Glute Activation x 2:00 per side

Frog Glute Presses x 10 with :05 Hold

Lat Bridge Holds x 10 :05 Hold per Leg

Reverse Snow Angels x 10 (super slow)

Bird Dog x 5 with :05 Hold Per Side

 

  1. Core Work

Hollow Rocks :30 on/:30 off x 4 Rounds

Plank on Hands to Elbows switching every :30 for 2:00

Side Planks switching every :30 for 2:00

 

  1. 10:00 Shoulder Stability Work

Band Impingement Rotation

Banded Lat Stretch

Lying External Rotation

Lower Traps

Elbow Plank Plus

 

  1. 5:00 AMRAP

40 Double Unders

5 HSPU

 

Lite Class

3 Rounds to Warm-up

2:00 of Lunges

2:00 of Rowing

Class Low Back and Core Work

Shuttle Sprints

Sleds

KBS

Thrusters

June 20, 2018

  1. Warm-up

2 Rounds of

:50 on/:10 Transition

Air Squat

Hollow Hold

Reverse Snow Angels

Inch Worm

Burpee

Scap Pull-up

Spiderman with Thoracic Rotation

 

  1. Oly

EMOM 10:00

                2 Power Snatches

 Start at 70% and go up in weight each minute

 

  1. Met-Con

21 DB Snatches 50/35

15 C2B Pull-ups

9 Single Arm DB Thrusters (9 each arm) 50/35

400m Run

9 Single Arm DB Thrusters (9 each arm)

15 C2B Pull-ups

21 DB Snatches 50/35

 

Lite Class

HIIT WOD

:40 on/:20 Transition

4x Through

Thrusters

DB Snatches

Bicycles

Burpees

Rest 2:00

:40 on/:20 Transition

4x Through

Push Press

Hollow Hold

High Knees

Renegade Rows

June 19, 2018

1.    Warm-up

3 Rounds

5 Burpees

10 Box Jumps 24”/20”

15 Wall Ball

20 Sit-ups

 

2.    Strength

EMOM 10:00

2 Squat Cleans

 Start at 70% and go up in weight each minute

 

3.    Met-Con

10 hang squat cleans 95/65

5 Box Jumps 24”/20”

10 S2OH 95/65

5 Box Jumps

8 hsc

5 bj 

8 s2oh

5 bj

6 hsc

5 bj 

6 s2oh

5 bj

4 hsc

5 bj 

4 s2oh

5 bj

2 hsc

5 bj 

2 s2oh

5 bj

 

Lite Class

Class Warm-up and WOD followed by 200m Partner Sprints

June 18, 2018

1.    Warm-up

4:00 Lunge

3:00 Burpees

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

1:00 Side Shuffles

 

2.    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)

 

3.    Conditioning

100m Run

200m Row

30 Double Unders

200m Run

300m Row

40 Double Unders

300m Run

400m Row

50 Double Unders

400m Run

500m Row

60 Double Unders

500m Run

600m Row

70 Double Unders

 

Lite Class

Same as Regular Class

June 15, 2018

  1. Warm-up

Total Body Foam Roll

 

  1. Strength

2x10

Bulgarian Split Squat (Lat Stretch after each set)

KB Hip Thruster (Pec Stretch or lacrosse ball elbows after each set)

 

  1. WOD

5 Muscle-ups (choose ring or bar)

10 Burpees

5 Muscle-ups (choose ring or bar)

10 Box Jumps

5 Muscle-ups (choose ring or bar)

10 Side to Side Hops on the Box

5 Muscle-ups (choose ring or bar)

10 Lunge Jumps each leg

5 Muscle-ups (choose ring or bar)

10 Box Pistols (5 each leg)

 

  1. Remaining Time

Abs and Low Back

 

Lite Class

Core Work and BodyWeight Bonanza!

June 14, 2018

  1. Warm-up

2 Rounds of

200m Run

Lunge Down/Back

:30 Supinated Hang from Rig

Downward Dog to Runner’s Lunge x 10 each side

Once complete, you will go through a coach led barbell warm-up.

 

  1. Conditioning

Partner WOD

1 Mile Run Buy In (both partners run)

Then complete

30 Power Snatches 95/65

30 Hang Squat Snatches 95/65

30 OHS 95/65

800m Run

30 Power Cleans 135/95

30 Front Squats 135/95

30 Thruster 135/95

400m Run

 

  1. Remaining Time

Mobility

 

Lite Class

Partner WOD

1 Mile Run Buy In (both partners run)

Then complete

60 Wall Ball Each

60 Partner Tosses Side to Side

800m Run

60 Leg Raises Each with Partner Throwdown

60 Partner High Fives

      1 Mile Run

June 13, 2018

  1. Warm-up

2 Rounds of

20 Box Step Ups Each Leg

200m Run

20 Box Jumps

200m Run

20 Burpees

200m Run

 

  1. Strength

3 x 10 of the following

Back Rack Box Step Downs with Slow Descent

Rear Foot Elevated Single Leg RDL (Slow)

Strict HSPU

 

  1. Conditioning

7:00 AMRAP

10 KBS 53/35

50 Double Unders

 

Lite Class

2 Rounds of

7:00 AMRAP

10 KBS 53/35

50 Double Unders

 

7:00 AMRAP

200m Run

20 Burpees

 

7:00 AMRAP

10 Bulgarian Split Squats each leg

15 Hollow Rocks

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