1100 Globe Ave Mountainside, NJ 07092

908-418-1829

WOD Archive for July 2019

July 31, 2019

Meet at the Cranford track at 5, 6 or 7am and 5:15 and 6:15 pm  

20 rounds (10 rounds each)

FIRST PARTNER:

sprints 100 m and then immediately does 10 burpees

SECOND PARTNER

...as soon as they're done the second partner sprints 100 m and then does 10 burpees

July 30, 2019

Tuesday

 

Warmup 

4 Rounds of

400m run

10 spidermans 

10 kip swings

10 sit-ups 

 

800m Weighted Run Buy In 25/15

 

Rest 3:00

 

30-20-10

Bike for Cals

10-20-30 

T2B

 

Rest 3:00

 

30-20-10

Ski for Cals

10-20-30

OH Walking Lunge each leg

 

Lite Class

same as regular

July 29, 2019

Warm up

Line Drills

Mobility

3 part Conditioning

50 Burpees

Rest 3:00

5 Rounds of 

2 Rope Climbs

20 Air Squats

200m Run

Rest 3:00

50 Burpees

 

Finisher

20 Wall Walks

Lite Class

Same as Regular Class

July 26, 2019

Warm-up
Bike 15 Cals
PVC Pass Throughs x 15
PVC OHS x 15
PVC Good Mornings x 15

Snatch Prep
Band Pull Aparts x 20
Supinated Hang x 1:00
Muscle Snatch x 5
Power Snatch x 5
OHS x 5 with :10 Hold in the bottom on each rep
Good Morning x 5
Hang Squat Snatch x 5

Oly
Every 2:00 for 6 Rounds @70% of 1RM
Squat Snatch, drop, Squat Snatch, drop, Squat Snatch + 2 OHS

Conditioning
“Diane”
21-15-9
Deadlifts 225/155
HSPU

Lite Class
Mile Run Buy In then
15 Rounds of Cindy
Mile Run Cash Out

 

July 25, 2019

Warm-up

2 Rounds of

200m Ski

10 Burpees 

10 Spidermans 

 

Mobility

 

Pigeon Pose x 1:00 per side

Couch Stretch x 1:00 per side

Ankle Mobility

Accumulate 1:00 Supinated Hang from Rig

Glute Activation 15 Steps each way

 

Back Squats Week 12 PR TIME!

1 x 5 @ 25%

1 x 3 @ 40%

1 x 2 @ 60%

1 x 1 @ 75%

1 x 1 @ 85%

1 x 1 @ 95%

1 x 1 @ 102%

Conditioning
21-15-9
Cal Row
Front Squat 135/95

Lite Class
21-15-9
Cal Row
Back Squat
Hanging Knee Raises

Rest 2:00

21-15-9
Cal Row
Front Squat
2x Sit-ups
 

July 24, 2019

Warm-up
4:00 of movement on Bike, Ski or Run
Foam Roll with a focus on hips, quads and hamstrings

Shoulder Stability Work
3 Rounds of
Suitcase Carry Down/Back each arm
Bottoms up Hold at 90 Degrees Down/Back each arm
Y, T, W

Conditioning
14:00 AMRAP
2 Rounds of
5 Single arm DB Hang C&J each arm 50/35
25 Sit-ups
Then
2 Rounds
5 Single arm DB Hang C&J each arm
50 Double Unders

 

Lite Class
Class Shoulder Stability and WOD

July 23, 2019

Warm-up
2 Rounds of
10 Burpees
10 Cal Ski
10 Kip Swings
10 Air Squats

 

Barbell Warmup

Oly
20:00 to Build up to a Heavy
Power Clean, drop, Squat Clean, drop, Hang Squat Clean

1 Round of
15 Cal Bike
15 Burpees
15 C2B Pull-ups

Rest 3:00

1 Round of
12 Cal Bike
12 Burpees
12 C2B Pull-ups

Rest 2:00

1 Round of
9 Cal Bike
9 Burpees
9 C2B Pull-ups

Rest 1:00

1 Round of
6 Cal Bike
6 Burpees
6 C2B Pull-ups

All of these intervals should be done with MAX INTENSITY AND EFFORT!!

Lite Class
2 Rounds of

1 Round of
15 Cal Bike
15 OTB Burpees
15 Pull-ups
15 Thrusters
Rest 1:00

1 Round of
12 Cal Bike
12 OTB Burpees
12 Pull-ups
12 Thrusters
Rest 1:00

1 Round of
9 Cal Bike
9 OTB Burpees
9 Pull-ups
9 Thrusters
Rest 1:00

1 Round of
6 Cal Bike
6 OTB Burpees
6 Pull-ups
6 Thrusters
 

July 22, 2019

Warm-up
Lunge Down/Back x 2 with hip flexor stretch

Foam Roll
Banded Shoulder Distraction x 1:00 per side
Pigeon Stretch x 1:00 per side
Couch Stretch x 1:00 per side

Teams of 3 complete
150 Cal Ski Erg
150 Box Jumps
150 S2OH 135/95

Remaining Time: Mobilize

Lite Class
Same as Regular Class

 

July 19, 2019

If you are competing tomorrow, come in today and move for 10:00 and then mobilize with the class.

 

Warmup

2 Rounds of

Lunge Down/Back  with :03 hold to stretch hip flexors

Leg Swings x 10 each direction

Kip Swings x 10

Pushups x 10

 

Mobility

Banded Lat Stretch x 1:00 per side

Banded Front Rack Stretch x 1:00 per side

Foam Roll Upper Back, Hip Flexors and Hamstrings

Calf Stretch

 

25:00 AMRAP

100M Run

2 Wall Ball

2 T2B

*Increase Wall Ball and T2B by 2 every round

 

Lite Class

Class Warmup then

EMOM – 10

10 Cal Ski

 

Rest 1:00

 

EMOM – 10

10 Cal Bike

Remaining Time

Team Sled Work

 

July 18, 2019

Warmup

Jog Down/Back x 5

5 Downward Dog to Spidermans each side

Jog Down/Back x 4

:30 hang from the rig

Jog Down/Back x 3

5 Scorpions each side

Jog Down/Back x 2

5 Bird Dog each side

Jog Down/Back x 1

 

Barbell Warmup

 

Weightlifting (compare to 6/19/2019)

Every 2:00 for 6 Rounds complete

3 Power Cleans + 3 Front Squats

*Increase weight every round

**If you are competing in Belmar, do not exceed 70% of the weight you did on 6/19

 

For Time:

15-12-9-6-3

OTB Burpees

Ski for Calories

 

 

Lite Class

Class Warm-up then

Plank on Hands x 2:00

Bird Dog x 2:00 alternating side to side

Wall Sit x 2:00

 

800m Run Buy In then

4 Rounds of

20 Wall Ball

20 Cal Bike /Ski (switch each round)

20 DB Snatches (10 each arm

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