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

Workout of the Day (WOD)

March 1, 2018

1. Warm-up
3 Rounds:
20 Empty Bar Front Squats
20 Calorie Row

2. Strength
EMOM 10:00
1 Clean + 1 Hang Squat Clean @70% of 1RM

3. Met-Con
AMRAP 15 Minutes
25 Air Squats
15 Shoulder to Overhead 75/55lbs
5 Strict Pull-ups

Lite Class

50ft 1arm OH Carry x 2 rounds each arm
50ft 1arm Suitcase Carry x 2 rounds each arm (Heavy)
1arm Bent Over KB Row x12 x 2 rounds each arm
50ft 1arm OH Lunge Steps x 2 rounds each arm
50 Double Unders

*3 Burpees EMOM

February 28, 2018

1. Warm-up

3 Rounds of 

200m Run

5 Spidermans each side

10 Kip Swings

 

2. Met-Con

15:00 AMRAP

5 Hang Squat Snatches 115/75

10 Burpees Over the Bar

20 Double Unders

 

3. Planks

1:00 on hands, right elbow, left elbow and both elbows

 

4. Mobilize

Couch Stretch

Pigeon Stretch 

Foam Roll Lower Body and Upper Back

Band Stretch from the Rig

 

Lite Class

50-40-30-20-10

Wall Ball

Flutter Kicks

KBS (Russian)

Double Unders

 

February 27, 2018

1. Warm-up
3 Rounds:
15 Push Press 
25 Air Squats
200m Run

2. OLY
Front Squat 4×4 (Start around 80%)
Weight can build over sets based on feel. Keep rest at 3-4 minutes between sets.

3. Met-Con
6 Rounds:
12 Deadlifts 155/105#
6 Thrusters 155/105#
200m Run

Lite Class

EMOM - 6 Rounds

10 Pull-ups
12 Burpees
20 Sit-ups
24 Mountain Climbers
1:00 Plank (change each round)

1:00 Wall Sit

 

February 26, 2018

18.1 or

1. Warm-up
5 Rounds of
5 Burpees
10 Russian Kettlebell Swings (5 Left/5 Right)

2. Met-Con
5 Rounds:
20/15 Calorie Bike
16 KB Front Rack Lunges 53/35
12 Handstand Push-Ups

3. Mobilize

Lite Class

5 Rounds

15 Push Presses
15 Calorie Bike
15 Med Ball Cleans
15 Calorie Row

 

 

February 23, 2018

Open WOD

 

Lite Class

Coach Warm-up

 

2 Rounds of

1:30 Plank on Hands

Rest :15

1:30 Wall Sit

Rest :15

 

2 Rounds

1:30 Plank on Elbows

Rest :15

1:30 Split Squat

Rest :15

 

2 Rounds

1:30 Mountain Climbers

Rest :15

1:30 Opposite Arm/Leg

Rest :15

 

2 Rounds of

1:30 Elbow, Elbow, Hand, Hand

Rest :15

1:30 Squat Hold at Parallel

Rest :15

February 22, 2018

1. Primer
12-9-6
Row For Calories
Burpees over Rower

 

2. Strength
Front Squat
50 Reps for time @ 67.5%
Rack/Unrack anytime

 

3. Met-Con
3 Rounds:
50 Double Unders
6 Power Snatch 155/115lbs

 

Lite Class

27-21-15-9-3

KBS

Double Unders

V-ups

Calorie Row

*EMOM 3 Burpees

February 21, 2018

1. Warm-up
3 Rounds:
15 Push Ups
15 Emtpy Bar Thusters
15 Shoulder Taps

 

2. Skill/Mobility

Front Rack

3. OLY
Every 3 Minutes Complete 1 Set
Max Rep Touch and Go Clean
Round 1 75%
Round 2 80%
Round 3 85%

 

4. Met-Con 
3 6:00 Rounds
30 Wallballs 20/14lbs
20 Dumbbell Snatch 50/35lbs
Max Calories on Rower in remaining time
No Rest

Lite Class

1 Mile Run, 2k Row, 3 Mile Assault Bike

30-20-10

Leg Raises

Hang Power Cleans

Sit-ups

Push-ups

1 Mile Run, 2k Row, 3 Mile Assault Bike

February 20, 2018

1. Warm-up
Run 1 Mile OR Ski 2k

 

2. Strength
Back Squat  

 

3. Met-Con 
14.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

 

Lite Class

200m run

20 Wall Ball

200m run

18 Wall Ball

200m run

16 Wall Ball

200m run

14 Wall Ball

200m run

12 Wall Ball

200m run

10 Wall Ball

200m run

8 Wall Ball

200m run

6 Wall Ball

200m run

4 Wall Ball

200m run

2 Wall Ball

200m run

February 19, 2018

1. Primer
3 Rounds:
15 Sit Ups
15 Box Jumps

 

2. Skill Work

Muscle-Up Strength Work

Bent Over Rows 3-5 Reps x 5 sets with pause at body

Isometric Pull-up Hold (Rig and/or Rings) 3-5 sets holding as high as possible

 

3. Met-Con 
AMRAP 12 Minutes
20 Weighted Step-Ups
15 Power Cleans 155/105lbs
10 Bar Muscle Ups
 

Lite Class

30:00 AMRAP

10 Push Press

10 Box Jumps

10 Pull-ups

10 Lunge Jumps

February 16, 2018

1. Warm-up
Row 100/80 Calories

2. OLY
4 Sets:
1 Squat Clean from floor + Max Rep Hang Squat Clean (above knee)
@75-80% current 1RM Clean
Rest 3-4 Minutes

3. Met-Con 
AMRAP 20 Minutes
3 Rounds of “Cindy”
3 Squat Cleans 185/125lbs
Add 10/5lbs each Round

Lite Class

5 rounds of 

8 Power Cleans

12 Back Squats

16 Burpees

24 Cal row

30 Sit-ups

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