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

Workout of the Day (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

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.
 

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