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Workout of the Day (WOD)

April 29, 2019

Warm-up

20 Cal Row

20 Cal Ski

20 Slow Air Squats with Perfect Form

20 Double Unders

20 Front Squats

Front Rack Mobility

 

Asbury Park Summer Games WOD 1

7 Minutes to Establish 7 Rep Max Front Squat:

You can’t squat clean the first rep.  Stand with hips and knees extended before starting rep 1          

 

Conditioning

For Time

30 Cal Row

100 Double Unders

30 Cal Ski

25 Cal Row

80 Double Unders

25 Cal Ski

20 Cal Row

60 Double Unders

20 Cal Ski

15 Cal Row

40 Double Unders

15 Cal Ski

10 Cal Row

20 Double Unders

10 Cal Ski

 

Lite Class

Class Warm-up then class wod

April 26, 2019

1.    Warm-up

1 mile run

 

2.    Shoulder Stability Work

 

3.    Skill/Volume Work

Every :90 for 10 Rounds 

5 T2B

5 Strict Pull-ups

 

  1. Conditioning

30 Cal Bike Buy In 

30 Box Jumps 24/20”

30 Burpees

20 Box Jumps

20 Burpees

10 Box Jumps

10 Burpees

30 Cal Ski Cash Out

*You can Ski as the cash in but must bike as the cash out 

 

Lite Class

"Morrison"

50-40-30-20-10

Wall balls 

Box jumps 

KBS

April 25, 2019

1. Warm-up

2 Rounds of 

Slow Bear Crawl Down/Back

Lunge Down/Back

Side Shuffle

10 Pass Throughs

10 PVC OHS

 

2.    Snatch Skill Accessory Work

a.    Snatch Grip Press or Push Press

b.    Snatch Grip Press into OHS

c.    Snatch Balance

d.    Snatch Drop

 

  1. Work up to 75% of your 1RM Snatch then 

       EMOM 1 Squat Snatch + 1 Hang Squat Snatch x 5 Rounds 

 

  1. Conditioning

       For Time

       30 Wall Ball

       300m row

       20 Wall Ball

       200m row

       10 Wall Ball

       100m row

 

Lite Class

Class Warmup then

22 DL  

22 OHS 

22 burpees

22 pull ups

22 DB squat cleans 

*400m run after each exercise

April 24, 2019

  1. Warm-up

400m Run

10 Good Mornings

10 Power Cleans

10 Front Squats

10 Push Press

 

  1. Mobility

 

  1. Conditioning 

For Time:

800m Run Buy In

10 Power Cleans 155/105

50 Double Unders

10 Front Squats 155/105

50 Double Unders

10 Push Jerks 155/105

50 Double Unders

10 Clusters 155/105

800m Run Cash Out

 

Mobilize in the remaining time

 

Lite Class

Same as Regular Class

April 23, 2019

Warm-up

2 Rounds of 

500m Row

10 Spidermans with w/twist

10 Lunges with plate OH

 

2.    Back Squat Prep

2 Rounds of 

Glute Activation (1:00 per side)

10 Kossack Squats each side

10 Empty Back Squats 

 

3.    Strength

Back Squat 

4x4@80% of 1RM

 

Bodybuilding Accessory Work 

3 Sets of 10 of

DB Bench Press (slow and controlled)

Bicep Curls (slow and controlled)

Band Tricep Pushdown

 

  1. Conditioning

50-40-30-20-10

Double Unders

20-15-10-5

KBS 53/35

 

Lite Class

Class Warm-up then

8:00 to complete 60 burpees

8:00 to complete 1200m run

8:00 to complete "Annie" (50-40-30-20-10 Double Unders/Sit-ups)

8:00 to complete 2000m row

April 22, 2019

Rookie Rumble Day!

 

Warm-up

2 Rounds 

15 Cal Ski

15 Cal Bike

10 Hang Power Cleans

10 Good Mornings

5 Strict Press

5 Push Press

 

Coach Led Barbell Warm-up

 

WOD 1:

6:00 to find max power clean + hang power clean + shoulder to overhead. Bar stays in hands for the entire complex. Must FINISH the complex before the 6:00 time cap. 

 

WOD 2:

8:00 to do: 

20 burpees to a plate (45/25lb plate for all athletes)

15 power cleans

15 front squats (75/55 beginner, 95/65 intermediate, 135/95 RX)

10 push press

15 front squats 

15 power cleans

Max burpees to a plate in remaining time

 

Core Finisher

 

Lite Class

Partner WOD

100 Cal on Bike

100 Shoulder to OH

100 Deadlifts

100 T2B

100 Plank High Fives

April 19, 2019

1. Warm-up with Coach

 

2.    Skill

Sotts Press

 

3.    Strength

Work up to a heavy Power Snatch (no more than 3 misses)

 

4.    Finisher

3 rounds of

Sprint down/back x4

Bear Crawl down/back x3

Burpee Broad Jump down/back x2

Side Shuffle x1

 

Lite Class

20-18-16-14-12-10-8-6-4-2

Lunges each leg

Wall Ball

Wall Sit w/ adductor squeeze

DB Bicep Curl to Press

KB Deadlift

April 18, 2019

Warm-up

Choose 10:00 on Bike, Row, Ski or combo

2.    15:00 Mobility

3.    Met-Con

Complete 2 Rounds of

500m Row

10 HSPU

400m run

10 30/24” Box Jumps

1.5 mile Bike

10 Bar-Muscle-ups

 

Lite Class

Complete 3 Rounds of

500m Row

20 Push-ups

400m run

20 Box Jumps

1.5 mile Bike

20 DB Bent Over Rows

April 17, 2019

1.   Warm-up

800m Run

10 Pass Through

10 Ring Rows

10 Ring Dips

 

2.    Barbell Warm-up and Drills

3.    Work up to a heavy Power C&J (no more than 3 misses) 15:00

4.    Met-Con

10:00 AMRAP

5 S2OH @65% of today’s C&J

15 Sit-ups

30 Double Unders

 

Lite Class

35:00 AMRAP

Partner 1 Rows 350m

Partner 2 completes AMRAP of 

4 Pull-ups

8 Thrusters

12 Knees to Elbows

*Pick up where your partner left off

April 16, 2019

Warm-up

2 Rounds of 

Glute Activation (1:00 per side)

10 Air Squats

10 Kossack Squats each side with Barbell

10 Back Squats 

 

2.    Strength

Back Squat

3x5 @75% of 1RM

Superset the following work with Back Squats:

Pendlay Rows 3x5

Landmine Press 3x5 (slow and controlled from top to bottom)

 

3.    Met-Con

21-15-9

KBS 70/53

Pull-ups

 

Lite Class

800m Run

36 Sit-ups

18 Front Squats

18 Pull-ups

800m Run

30 Sit-ups

15 Front Squats

15 Pull-ups

800m Run

24 Sit-ups

12 Front Squats

12 Pull-ups

800m Run

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