12 Commerce Drive Cranford NJ 07016...908-418-1829

Workout of the Day (WOD)

June 24, 2019

Warmup (same as 6/3)

(25:00 to complete.  If you finish early, mobilize)

1 Mile Run

500m Ski

800m Run

400m Ski

200m Run

300m Ski

 

Tabatas

Alternate between the following movements for 8 rounds each 

Push-ups 

Hollow Rocks 

 

Conditioning 

5 Rounds of 

50 Double Unders

10 Pull-ups

 

Lite Class

Class Warm-up then 

5 Rounds of 

50 Double Unders 

10 Pull-ups 

10 Power Clean & Jerk

 

Finisher

Remaining Time

100m Ski erg Sprint

:30 Rest

June 21, 2019

Warmup

Gymnastics Warm-Up

 

Overhead and Shoulder Mobility

Foam Roll quads, hips and hamstrings

 

Volume Training

20:00 EMOM

Alternate between the following

Strict Pull-ups (Strict C2B if possible) x 5

Strict HSPU (choose a number of reps you can be consistent with)

 

Conditioning

6:00 AMRAP Belmar Beatdown Prep

4 Shuttle Runs Down/Back from Rig to Wall

6 DB Hang Snatches (right arm) 50/35

OH DB Lunge Rig to Wall 50/35

6 DB Hang Snatches (left arm) 50/35

OH DB Lunge Wall to Rig 50/35

 

Lite Class

Gymnastics Warmup

 

EMOM

Complete the number of reps in the minute. If you finish early, rest remaining time. Go through 5x.

  1. Shuttle run rig to wall and back x 6
  2. Lunge Jumps x 15 each leg
  3. DB Hang Snatch right arm x 12
  4. DB Hang Snatch Left Arm x 12
  5. Sit-ups x 20
  6. Pull-ups x 7
  7. Ski Erg x 10 Cals

June 20, 2019

Warmup

2 Rounds of 10 of the following

Spidermans with twist

Scorpions

Lunge

Burpee

Pass Through

Barbell Snatch Warm-up

 

Complete 20 Reps @75% of your 1RM Snatch* (up 5% from 6/5/2019)

*Each rep should look identical.  Goal is consistency each and every time.  We will have a :45 clock set to complete one rep every :45.  This gives you ample time to recover and reset before every rep.  

 

Conditioning

Complete the following for time

Round 1

15/12 Cal Row

15 Box Jumps 24/20”

15 OHS 95/65

Round 2

15/12 Cal Row

15 Box Jumps 24/20”

15 OHS 115/75

Round 3

15/12 Cal Row

15 Box Jumps 24/20”

15 OHS 135/95

 

Lite Class

10:00 of movement on Combo of Bike, Ski, Run or Row

 

Planks with Coach Josh

 

3 Rounds of

15 Power Cleans

30 Wall Ball 20/14

60 Mountain Climbers

120 Double Unders

June 19, 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

Every 2:00 for 6 Rounds complete

3 Power Cleans + 3 Front Squats

*Increase weight every round

 

Conditioning

50 Thrusters for Time 95/65*

*If you put the bar down you must do 10 OTB Burpees before picking the bar back up

 

Lite Class

Class Warmup then

800m run

10 push-presses

20 front squats

30 kettlebell swings

400m run

30 kettlebell swings

20 front squats

10 push-presses

800m run

June 18, 2019

Warmup

400m Run

15 Kip Swings

200m Run

15 burpees

100m Run

15 Push-ups

 

Shoulder Stability Work

Band Pull Aparts x 20

Bottoms up press at 90 down/back

Bottoms up press overhead down/back

Band Rows x 20

 

Partner WOD 1 (12:00 cap)

KLASH 5.0 WOD 1 “Endurathon”

150 Calories on the Bike

150 Calories on the Rower

*Both athletes can work at the same time and switch at any point.  Once 150 is achieved on either machine, athletes may tag team remaining machine.

 

5:00 Rest

 

Partner WOD 2 (12:00 AMRAP)

Partner 1 Max Effort Ski Erg for Calories

Partner 2 runs 100m

*Score is total cals on the Ski Erg

 

Finisher

2 Max Effort Sets of T2B

*Score is total of the two sets

 

Lite Class

Class Warmup then

Class WODS

June 17, 2019

Warmup

1 Round of

15 Wall Ball

10 Spidermans with w/twist

10 Lunges with plate OH

 

Back Squat Prep

Glute Activation x 15 steps each way

Spidermans x 5 each side with :10 Hold per rep

Pigeon Stretch x 1:00 per side

Couch Stretch x 1:00 per side 

 

Back Squats

Week 7

1 x 8 @ 25%

1 x 8 @ 40%

1 x 4 @ 55%

1 x 4 @ 70%

1 x 2 @ 80%

2 x 2 @ 85%

 

Conditioning

5 Rounds of

:30 on/:30 off for Max Calories on the Rower

 

Rest 2:00

 

5 Rounds of

:30 on/:30 off for Max Double Unders

 

*Score is number of calories on the rower and a separate score for number of double unders

 

Lite Class

Class Warm-up

3 Rounds of :45 on/:15 Rest (transition)

1.     Sit-ups

2.    Box Jumps 24/20”

3.    Russian KBS

4.    Hollow Rock

5.    DB Single Arm Hang Power Clean & Jerk Right Arm

6.    DB Single Arm Hang Power Clean & Jerk Left Arm

7.    Back Squat

8.    Mountain Climber

9.    Rest

June 14, 2019

Warmup
800m Run

Coach Led Mobility

WOD 1
10:00 AMRAP of How Far Can You Climb
2, 4, 6, 8, 10…
Cals on the Rower
Over the Rower Burpees
*Reset your rower every round to get a true score

Rest 3:00

WOD 2
10:00 AMRAP of How Far Can You Climb
2, 4, 6, 8, 10…
Cals on the Ski Erg
T2B
*Reset your skierg every round to get a true score

Rest 3:00

WOD 3
10:00 AMRAP of
100m Run with Sandbag/Slam Ball/Med Ball
100m Run without Sandbag

Lite Class
Class Warmup and WOD
 

June 13, 2019

Warmup
2 Rounds of 10 of the following
Spidermans with twist
Scorpions
Lunge
Burpee
Pass Through
PVC OHS

BB Snatch Warm-up

15:00 to Build up to a Heavy Snatch Triple (not T&G)
(Compare score to 4/30/2019)
After each set 1 set of 3
:10 chin over the bar hold + :05 Negative

Partner Fran With Her friend Echo

21-15-9
Thrusters 95/65
Pull-ups
Bike

Partner 1 completes 21 Thrusters. Then partner 2 completes 21 completes. Partner 1 completes 21 pull-ups and then partner 2 completes 21 pull-ups.
Partner 1 completes 21 Cals on the bike and then partner 2 completes 21 Cals on the bike.
Continue this style until both partners finish the 9 calories on the bike.

Lite Class
Class warmup then

1000m Row
5 Rounds of
5 pull-ups
10 Thrusters
500m Ski
5 Rounds of
5 pull-ups
10 Thrusters
800m Run

June 12, 2019

Tabata Warmup
2x Through
Air Squats 
Burpees
Step back lunges (alternating)
Spidermans

Back Squat Prep
Glute Activation x 15 steps each way x 2
Scorpions x 5 each side with :10 Hold per rep
Pigeon Stretch x 2:00 per side
Couch Stretch x 2:00 per side 

Back Squat

Week 6
1 x 8 @ 25%
1 x 8 @ 40%
1 x 6 @ 55%
1 x 2 @ 70%
4 x 4 @ 80%

Conditioning
30-20-10
Med Ball Situps (ground to wall in front of you) 20/14#
Box Jumps 24”/20”

Lite Class
Class Warmup and back squat prep then
5 Supersets of the following
10 Bulgarian Split Squats each leg
10 DB Bicep Curls
10 Tricep Kickbacks

Finisher
Sprints

June 11, 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

WOD Warmup
- Warm up to your weight you plan to use in round 5 to make sure it’s the appropriate weight to use in the wod under stress and fatigue.

Progressive “DT” with a Run
5 Rounds for Time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
300m Run

Round 1: 135/95
Round 2: 155/105
Round 3: 185/125
Round 4: 205/145
Round 5: 225/155

*This is going to be our clean and jerks for the week.  Please scale accordingly.  
Lite Class
Class Warmup then

5 Rounds for Time
18 Sit-ups
15 Burpees
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
300m Run

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