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

Workout of the Day (WOD)

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

July 2, 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 15 Reps @80% of your 1RM Snatch* (up 5% from 6/20/2019)

*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 

21-15-9

Hang Squat Snatch 95/65

Row for Cals

 

Lite Class

4x10 Back Squats and Push Presses

Then 4 Rounds of

1:00 on/:20 off of the following

Battle Ropes

Row

Side Plank with leg raise

Squat Jumps

Floor Leg Raise holding onto the Rig

Wall Ball

July 1, 2019

Monday

(Belmar Beatdown Prep)

 

Warm-up

2 Rounds of 

15 Cal Bike

15 Burpees

 

2 Rounds of 

10 Spidermans 

10 Sit-ups

 

2 Rounds of 

10 Kip Swings

10 Push-ups 

 

WOD explanations and warm-up of all movements 

 

4, 6:00 efforts with 2:00 rest in between

 

On the 1:00 x 6:

40 Double Unders + 1 Rope Climb

 

On the 1:00 x 6:

15 OTB Burpees

(If 15 is too many, pick a number that will be challenging but you can achieve with time to rest)

 

Alternating On the Minute x 6 (3 Rounds each):

Odd Minutes: 15/12 Calorie Bike

Even Minutes: 10 T2B

 

On the 1:00 x 6:

7 Ring Dips

 

Lite Class

Same as Regular Class

June 28, 2019

Warm-up
3 Rounds of
200m Run
5 Front Squats 
5 Push Presses
5 Thrusters 

Barbell Prep
20 Band Pull Aparts 
20 Band Rows in Squat Position on the rig
Banded Front Rack Stretch 

Barbell Work (3x 135/95, 165/115, 195/135)
In :45 complete 3 Power Cleans then
In :45 complete 3 Squat Cleans then
In :45 complete 3 S2OH then
In :45 complete 3 Thrusters then increase weight

You will have 5:00 to complete 50 OTB Burpees.  If you finish early, rest until the 5:00 mark.  At the 5:00 mark everyone whether you finished the burpees or not will complete As Many Reps as Possible of
Squat Clean and Jerk or Cluster 165/110
*Score is time you completed the 50 OTB Burpees (5:00 if you didn’t finish) and a separate score for Squat Clean and Jerk reps (1 clean = 1 rep, 1 jerk = 1 rep or 1 cluster = 2 reps)

Lite Class
Class Warmup then

5:00 ME Burpees
Rest 1:00
5:00 ME Ladder 2x Sit-ups/Squat Cleans
Rest 1:00
5:00 ME Ladder Lying Leg Raises/S2OH
Rest 1:00
5:00 ME Row for Cals/2x Bicycle Crunch
Rest 1:00
5:00 ME 2x Mountain Climber each leg/KBS

June 27, 2019

Warm-up
800m run
then
2:00 pigeon, 2:00 couch, 2:00 banded lat Stretch per side

Gymnastics Prep
10 Y, T, W from the ground
:30 Supinated Hang
:30 Pronated Hang
10 Kip Swings
10 Hanging Knee Raises

3 - 10:00 Efforts with 2:00 rest in between

1. 10:00 Bike Test (Record total calories and average RPM.  We will use these numbers for the next several weeks. It’s back...)

2. Hanging DB Snatch/OH DB Lunge Ladder (1/1, 2/2...)

3. :30ME Ski/:30 Rest

Lite Class
Class Warmup and WOD
 

June 26, 2019

Warm-up
Band Pull Aparts x 20
Pass Throughs x 20
PVC OHS x 20

Snatch Barbell Warm-up

Every :30 for 6 Rounds
1 Snatch at 70%
Rest 2:00/Move up to 75%

Every :30 for 5 Rounds
1 Snatch at 75%
Rest 2:00/Move up to 80%

Every :30 for 4 Rounds
1 Snatch at 80%

Conditioning
2 Rounds for Time of
40 Cal Row
30 Burpee Box Jump Overs 24/20”
20 T2B
*Rest 1:00 after completing the T2B

Lite Class
5:00 of movement (bike, ski, row or run)

Planks with Coach Josh (not 6:00 this time)

3 Rounds for Time of
40 Cal Row
30 Burpee Box Jump Overs 24/20”
20 T2B
*Rest 1:00 after completing the T2B

 

June 25, 2019

Warm-up

 

3 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 Coach Led

Accumulate 1:00 Supinated Hang from Rig

Glute Activation Down/Back

 

Back Squats Week 8

1 x 6 @ 25%

1 x 6 @ 40%

1 x 6 @ 55%

1 x 4 @ 70%

1 x 1 @ 80%

1 x 3  @ 85%

2 x 2 @ 90%

 

10:00 AMRAP 

Buy-In: 50 Wallballs 20/14

Remaining Time AMRAP of

12 Deadlifts 185/135

12 Lateral Barbell Burpees

 

Lite Class

Class Warm-up then

 

50 Wall Ball

3 Rounds of 

15 Deadlifts 

15 Lateral Barbell Burpees

 

50 Wall Ball

3 Rounds of 

25 Mountain Climbers

25 Russian Twists each way

 

50 Wall Ball

3 Rounds of 

15 Slam Ball

15 S2OH 

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