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

Workout of the Day (WOD)

June 15, 2017

1. Warm-up 

1 mile run

2. Conditioning 

30:00 AMRAP 

Partner 1 completes 1 round and then Partner 2 completes 1 round

10 Double Unders

10 Wall Ball

10 T2B

10 Lunges with Med Ball OH (5 each)

*Once both partners complete a round, all movements go up by 2 reps.

 

*Remaining time in class will be for mobility 

 

Lite Class

Same as regular class

June 14, 2017

1. Warm-up 
AMRAP 10 Minutes:
100m run
5 Spidermans
10 Burpees 

2. Conditioning
25:00 AMRAP Partner WOD
For time:
Partner 1 runs 400m while Partner 2 completes as many rounds of the following:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats
*Pick up where your partner left off

*Use the remaining time to work on a skill movement 

Lite Class

35:00 AMRAP Partner WOD
For time:
Partner 1 runs 400m while Partner 2 completes as many rounds of the following:
4 Thrusters
8 pull-ups
12 Hanging Knee Raises
*Pick up where your partner left off

June 13, 2017

1. Warm-up
2 Rounds:
15 Dumbbell Push Press
Run 800m

2. Conditioning
For Time:
W/ a Partner
AMRAP 16 Minutes
12-9-6
Push Jerk 115/85lbs
Bar Facing Burpees
Complete full WOD, then switch.

3. Lift
EMOM for 10 Minutes
3 Back Squats AHAP

Lite Class

30:00 AMRAP 

Run 800m

12-9-6
Push Jerk 
Bar Facing Burpees

50 Sit-ups 

June 12, 2017

1. Warm-up
3 Rounds:
10 Russian Kettlebell Swings
20 Calorie Row

2. Conditioning
For Time:
With a Partner
Row/Bike 10/8k
300 KB Swings 53/35lbs
300 Push Ups
1 Person works at a time. Switch anytime.

3. Lift
5 Rounds:
2:00 on 2:00 off
Max Squat Cleans
R1 50%
R2 60%
R3 70%
R4 80%
R5 90%

Lite Class

Same as regular class

June 9, 2017

1. Warm-up
4 Rounds:
10 Goblet Pause Squats
10 Strict Pull Ups
15/10 Calorie Row

2. Conditioning
AMRAP 10 Minutes
7 Deadlift 275/185lbs
14 Calorie Row
21 Wallballs 20/14lbs

3. Lift
Find 3RM Back Squat

 

Lite Class

1 mile run buy in then

5 rounds of

7 Pull-ups

14 Lunges each leg
21 Wallballs 

1 mile run cash out

June 8, 2017

1. Warm-up
3 Rounds:
12 Hang Cleans 115/75lbs
18 Push Ups
24/18 Calorie Row

2. Conditioning
4 Rounds:
Row 500m
Rest 3:00
Record fastest and slowest times.

3. Lift
Find 1RM Power Clean

Lite Class

500m row

50 Double Under/100 Singles

50 Sit-ups

500m row

40 Double Unders

40 Sit-ups 

500m row

30 Double Unders

30 Sit-ups 

500m row

20 Double Unders

20 Sit-ups 

500m row

10 Double Unders

10 Sit-ups

500m row 

June 7, 2017

1. Warm-up
2 Rounds:
Row 500m
20 Push Press w/ Empty Bar

2. Conditioning
21-18-15-12-9-6-3
Push Jerk 135/95lbs
Calories on Bike/Row

3. Lift
Find 1RM Split Jerk

Lite Class

Same as regular class with Core Finisher

 

June 6, 2017

1. Warm-up
4 Rounds

15 Kettlebell Swings 53/35lbs
15 Calories on Bike/Row

2. Conditioning
2 Mile Run

3. Lift
Find 1RM Snatch

Lite Class

Run 1 mile then

5 rounds of

20 KBS 

20 Goblet Squats then

Run 1 mile 

June 5, 2017

1. Warm-up
3 Rounds
Row 400m
20 Step Back Lunges each leg 

2. Conditioning
5 Rounds For Time:
12 Hang Power Cleans 95/65lbs
12 Thrusters 95/65lbs
12 Burpees to 6″

3. Lift
Find your 5RM Touch and Go Deadlift
Do not drop, bounce, or punch the barbell. There should be zero momentum added to the barbell from the floor

Lite Class

5 rounds of

Run 400m

12 Hang Power Cleans 

12 Thrusters 

12 Burpees 

June 2, 2017

1. Warm-up
Move Steady Through
Row 500m
30 Light Good Mornings
Row 500m

2. Met-Con
40-30-20-10
Burpees to Target
KB Swings 70/53lbs

3. Lift
High Catch Power Snatch 6×2

Lite Class

50-40-30-20-10
Burpees 
KBS

Sit-ups 

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