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

Workout of the Day (WOD)

August 27, 2018

Warm-up

2 Rounds

Bear Crawl Down/Back x 3

:30 Supinated Hang

Crab Walk Down/Back x 3

:30 Pronated Hang

 

Back Strengthening Exercises

 

Partner Station Work

  1. Sled
  2. Battle Ropes
  3. HSPU or HS Hold
  4. T2B
  5. Burpee
  6. Rope Climb
  7. Lateral Hop over Parallette
  8. Lunge in Place

*The clock will be set for :50 on/:10 off.  Each group of 2 will start in a different spot.  Partner 1 will work for :50.  The :10 allows partner 2 to get set up and ready to go.  You will go through top to bottom twice so push AHAP during the :50 of work knowing you’ll have :70 to rest.

 

Lite Class

Same as Regular Class

August 24, 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

 

Strength

2 Sets of

4 Front Squats/8 Back Squats @85% of 1 RM Front Squat

 

Accessory Work

4 Sets of Tempo Work 3-0-3-0

DB pullovers x 10

Bicep Curls x 10

Push-ups x 15

Reverse Hollow Hold x :30

 

Lite Class

3 Sets of

4 Front Squats/8 Back Squats (should be challenging weight)

Then complete the conditioning below:

5:00 10 Lunge Steps each leg/10 Push Presses

4:00 15 Squat Jumps/15 Sit-ups

August 23, 2018

Warm-up

Row 20 Calories

10 Barbell Muscle Cleans

10 Good Mornings

10 BTN Push Press

10 Front Squats

 

Oly

12:00 to Build up to a Heavy Power Clean & Jerk

 

Teams of 3 
For Time
150 Clean and Jerks

Every 5:00 Complete

45/35 Calorie Row + 30 T2B (WOD starts with the row and T2B)

Weight Climbs Every 30 Reps:
Weight 1: 95/65
Weight 2: 115/80
Weight 3: 135/95
Weight 4: 155/105
Weight 5: 185/135

 

Lite Class

Same as Class

August 22, 2018

Warm-up

800m Run

10 World’s Greatest Stretch

10 Scorpions

 

Spend 12:00 rolling out

Calves

Quads

Hamstrings

 

4x800m repeats

Rest 2:00 between efforts

 

Core

Planks 1:15 on/:15 Rest

 (Hands, R Elbow, L Elbow, Both Elbows)

 

Lite Class

Same as Class

August 21, 2018

Warm-up

2 Rounds of

2:00 Lunges

2:00 Burpees

2:00 10 Hollow Rocks/10 Supermans

 

Mobility

Pigeon Stretch x 2:00 per side

Couch Stretch x 2:00 per side

Banded Lat Stretch 1:00 per side in hand and 1:00 per side under elbow

Banded Ankle Stretch x 2:00 per side

 

Gymnastics Work

Not For Time

20 Kick ups to the Wall

20 Strict C2B Pull-ups

Accumulate 2:00 in L-Sit Position (Hanging, Rings or Parallettes)

 

Conditioning

For Time

5 Rounds of

50 Double Unders

10 Pull-ups

 

Lite Class

Class Warm-up and ½ mobility then

5 Rounds of

50 Double Unders or 100 Singles

10 Pull-ups

Rest 1:00

5 Rounds of

50 Mountain Climbers

10 Russian twists

Rest 1:00

25 Cal Sprint on Ski Erg or Assault Bike

August 20, 2018

Monday

Warm-up

10 Pass Throughs

10 PVC OHS then

400m Run

10 Barbell Muscle Snatches

10 Good Mornings

10 Snatch Grip BTN Push Press

10 OHS

 

Oly

12:00 to Build up to a Heavy Power Snatch

 

For Time: 
1 Mile Run
50 Wallballs 20/14
30 Burpee Box Jump Overs 24/20”
10 Power Snatches @80% of today’s Oly Session

 

Lite Class

800m Run

75 Wall Ball

50 Burpee Box Jump Overs

25 Power Snatches

800m Run

August 17, 2018

Warm-up

Line Drills

 

Tabata Double Unders

 

Bar Muscle-up Drills

 

Chipper

50 Burpees

40 Sit-ups

30 Air Squats

20 Pull-ups

10 HSPU

Lite Class

50 Burpees

40 Sit-ups

30 Air Squats

20 Pull-ups

10 HSPU

50 Cal Bike

40 Sit-ups

30 Air Squats

20 Pull-ups

10 HSPU

August 16, 2018

Warm-up

2 Rounds of

200m run

10 PVC pass Throughs

10 PVC OHS

 

Snatch Prep

 Jump Shrug from Position 1 x 5

 Jump Shrug High Pull from Position 1 x 5 (keep the bar close)

 Muscle Snatch from Position 1 x 5 (last one catch then lower on to back)

 Good Morning x 5

 Snatch Grip Push Press x 5 (last one Hold OH)

 OHS x 5

 

Oly

Snatch Practice

8x1 @80% of 1 RM

 

Conditioning

 

For Time

400m Run

15 Power Snatches 95/65

400m Run

15 Hang Squat Snatches 95/65

400m Run

15 OHS 95/65

 

Lite Class

 

2 Rounds of

400m Run

15 DB Snatches each arm

400m Run

15 DB Thrusters each arm

400m Run

15 Burpees over the DB

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

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