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

Workout of the Day (WOD)

July 17, 2019

Warmup

1 Mile Run

 

Shoulder Stability Work

Superset the following for 3 sets

External Rotation x 20 each arm

Band Pull Aparts x 20

PVC Band Pulldown in Hollow Position x 20

 

Rope Climb Technique Work

 

20:00 AMRAP

20 Box Jumps 24”/20”

200m Run

10 S2OH 115/75

100M Run

5 DB Hang Snatches each arm (not alternating)

 

This will also be an option for those competing in Belmar in place of today’s wod and/or rope climb technique session.

 

20 cal row @ strong, repeatable effort

rest :30

x 4

rest 10:00

20 cal echo @ strong, repeatable effort

rest :30

x 4

rest 10:00

20 cal ski @ strong, repeatable effort

rest :30

x 4

 

Lite Class

 

Class Warmup and WOD

July 16, 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 11 (Deload Week)

1 x 5 @ 25%

1 x 3 @ 40%

1 x 2 @ 60%

1 x 1 @ 75%

1 x 1 @ 85%

 

Conditioning

“Helen”

3 RFT of

400m Run

21 KBS 53/35

12 Pull-ups

 

 

Lite Class

Class Warmup then

 

10-9-8-7-6-5-4-3-2-1

Box Jumps

Pull-ups

 

Rest 2:00

 

10, 100m sprints with :30 rest after each one

 

Rest 2:00 then

 

Tabata Finisher

Alternate between

Hollow Rocks

Bird Dog Holds

July 15, 2019

Warm-up

10 of the following

Spidermans with twist

Scorpions

Lunge

Burpee

Pass Through

PVC OHS

 

Barbell Warm-up

Good Morning x 5

Muscle Snatch x 5

OHS x 5

Hold in bottom of OHS x :30 on last rep

Rest

Good Morning x 5

Power Snatch x 5 (position 1)

OHS x 5

Hold in bottom of OHS x :30 on last rep

Rest

Good Morning x 5

Squat Snatch x 5 (position 1)

Hold in bottom of squat snatch x :30 on last rep

 

 

Complete 10 Reps @85% of your 1RM Snatch* (up 5% from 7/2/2019)

*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.  

 

 

For Time:

Buy In: 50/35 Calorie Row

Then
100-80-60-40-20 - Double-Unders
50-40-30-20-10 - Sit-Ups
Cash Out: 25/18 Calorie Bike

 

 

Lite Class

Class Warmup then

 

Class WOD

July 12, 2019

Warmup
400m Run then
Band Pull Aparts x 20, Pass Throughs x 20, PVC OHS x 20
10 Y, T, W from the ground, :30 Supinated Hang, :30 Pronated Hang

Barbell Warmup

Snatch Deload Week
Build up to 65% and then complete
4 Hang Snatches @65% EMOM x 6 Rounds

Conditioning
5:00 AMRAP
25 ft Shuttle Run x 4
8 Hang DB Snatches 50/35 Right Arm
25 ft shuttle run x 4
8 Hang DB Snatches 50/35 Left Arm

Rest 5:00

5:00 AMRAP
25 ft Shuttle Run x 4
8 DB Thrusters 50/35 Right Arm
25 ft shuttle run x 4
8 DB Thrusters 50/35 Left Arm

Lite Class
Class Warmup then
2 Rounds For Time

50 Burpee Box Jumps

40 Front Squats

30 Pull-ups
 

July 11, 2019

Warmup
Roxanne

Core and Shoulder Stability Work
3 Rounds
Band Pull Aparts x 20
Hollow Rock x 20
Bottoms up Press (elbow at 90) down/back each arm
Suitcase Carry AHAP down/back each arm
Bottoms up Press OH down/back each arm

Conditioning
20:00 AMRAP
100m Farmer Carry 70/53
15 OTB Burpees
200m Run

Lite Class
Class Warmup then
5 Rounds:

AMRAP 5 Minutes

20 Wallballs

15 Toes to Bar

100m run

Rest :60
 

July 10, 2019

Warm-up

3 Rounds of
200m Ski
10 Burpees 
10 Air Squats
10 Spidermans (5 each side)

Mobility

Pigeon Pose x 1:00 per side
Couch Stretch x 1:00 per side
Ankle Mobility Coach Led
Accumulate 1:00 Supinated Hang from Rig
Glute Activation Down/Back

Back Squats Week 10
1 x 6 @ 25%
1 x 5 @ 40%
1 x 3 @ 55%
1 x 3 @ 70%
1 x 1 @ 80%
1 x 1 @ 85%
1 x 2 @ 90%
1 x 1 @ 95%

Conditioning
2 Rounds of
25 ft Oh Lunge 50/35
20 Situps
25 Box Step up 50/35 (Open Standard)
20 Situps

Lite Class
Class Warmup then
Every 3 Minutes until failure

Row 15 Calories

12 Thrusters

3 Burpees
*Add 3 Burpees every round. Once you fail run 1 mile and start back at the beginning.
 

July 9, 2019

Warm-up
1 Mile Run

Mobility
Banded Lat Stretch x 1:00 per side
Pigeon Pose x 1:00 per side
Couch Stretch x 1:00 per side
Ankle/Calf x 1:00 per side

Handstand Hold/Walk/ Stability Drills

4 Times through the following:
Minute 1: 5 Strict C2B Pull-ups
Minute 2: 60 Double Unders
Minute 3: 5 Strict HSPU
Minute 4: 18/12 Cal Ski
Minute 5: :45 Plank on elbows

Lite Class

1 mile run + 200 Lunge Step Buy In Then
3 Rounds of

15 Push Press

20 Squat Jumps
25 Situps

Run 400m

July 8, 2019

Belmar Beatdown Prep (Only 12 days away!!!)

 

Warmup

2 Rounds of

20 Cal Row

10 Band Pull Aparts

10 Spidermans (5 each leg with :03 hold per side)

 

Every :90 x 6 Rounds (Increase every round if possible)

3 Deadlifts + 2 Hang Power Cleans + 1 Jerk

 

16:00 Partner WOD

4:00 Max Calorie Row then

Partner 1 and 2 will complete

50 Deadlifts 205/125 (split work as needed)

60 T2B (split work as needed and top of DL must be held while partner works on T2B)

50 Deadlifts 205/125 (split work as needed)

30 Bar Muscle-ups

Remaining Time: Max Calorie Row

 

**Please scale weights and movements to what you will be doing at the Beatdown if competing.** 

 

Lite Class

Class Warmup then

5 Rounds of
8 Deadlift
25 Double Unders
8 Power Cleans
400m run
8 Push Jerk
25 Double Unders

July 5, 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

Accumulate 1:00 Supinated Hang from Rig

Glute Activation Down/Back

 

Week 9 Back Squats

1 x 6 @ 25%

1 x 5 @ 40%

1 x 5 @ 55%

1 x 3 @ 70%

1 x 1 @ 80%

1 x 2 @ 90%

1 x 2 @ 93%

 

Conditioning 

5:00 AMRAP 

12 Box Jumps 24”/20”

12/9 Ski for Cals

 

Rest 1:00

 

5:00 AMRAP 

20 Sit-ups 

10 Push-ups 

 

Lite Class

Class Warmup then

 

30-20-10

Box Jump

Ski for Cals

 

Rest 1:00

 

30-20-10

KBS

2x Sit-ups 

 

Rest 1:00

 

30-20-10

Weighted Lunge Steps each leg

Banded Tricep Pushdown

July 3, 2019

Warm-up

2 Rounds of

Air Squat x 30

Lunge Steps x 20

Strict Pull-up x 10

 

Barbell Warm-up

Hang Power Clean x 10

Front Squat x 10

Push Press x 10

Rest

Hang Squat Clean x 10

Push Jerk x 10

 

7:00 EMOM

1 Power Clean + 1 Hang Squat Clean + 1 Jerk @75% of 1RM C&J

 

Conditioning (Belmar Beatdown Prep)

21 Thrusters 95/65

21 Pull-ups 

400 Meter Run

15 Thrusters 135/95

15 CTB Pull-Ups

400 Meter Run

9 Thrusters 165/115

9 Bar Muscle-ups

400m Run

 

Lite Class

Class Warmup and Barbell Warmup then

 

21 Thrusters 

21 Pull-ups 

800 Meter Run

15 Thrusters 

15 Pull-ups 

800 Meter Run

9 Thrusters 

9 Pull-ups

800m Run

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