12 Commerce Drive Cranford NJ 07016...908-709-4200

Workout of the Day (WOD)

March 4, 2019

Warm-up

Line Drills

 

Barbell Warm-up

 

12:00 to build up to a heavy Power Clean, drop, Squat Clean, Hang Squat Clean, Jerk

 

Conditioning 

12:00 AMRAP 

 

Lunge Down with KB OH (right arm) 53/35

Lunge Back with KB OH (left arm) 53/35

20 KBS 53/35

20 Sit-ups 

 

Lite Class

Line Drills Warm-up

 

5 Rounds of 

Lunge Down with KB OH (right arm) 

Lunge Back with KB OH (left arm) 

20 KBS 

20 Sit-ups 

20 Goblet Squats

10 Sprints Down/Back

March 1, 2019

19.2!

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 - 15 @ 135# / 85#
*Round 2 - 13 @ 185# / 115#
*Round 3 - 11 @ 225# / 145#
*Round 4 - 9 @ 275# / 175#
*Round 5 - 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Lite Class

19.2 with no time cap for 4 rounds. Choose challenging weights. 

February 27, 2019

Warm-up

Accumulate 100/80 Calories between Bike, Ski, Row

 

C&J Barbell Warm-up

 

15:00 to build up to a Heavy 

Power Clean and Jerk drop and reset x 3

 

Complete the Descending Ladder

12 PC &J 135/95

50 Double Unders

9 PC &J 165/115

50 Double Unders

6 PC &J 195/135

50 Double Unders

3 PC &J 225/155

50 Double Unders

 

Remaining Time: Mobilize

 

Lite Class

Class Warm-up then

18 PC &J 

50 Double Unders

15 PC &J 

50 Double Unders

12 PC &J 

50 Double Unders

9 PC &J 

50 Double Unders

6 PC &J 

50 Double Unders

3 PC &J 

50 Double Unders

 

February 26, 2019

Warm-up

Lunge Down/Back with hip flexor stretch x 2

Bear Crawl Down/Back x 2

 

Mobility 

Pigeon Stretch

Couch Stretch

Ankle Mobility 

 

Strength

Back Squat

3x12 @50% of 1RM

 

Conditioning 

3 Rounds for Time

20 KBS 53/35

15 C2B Pull-Ups

10 HSPU 

 

Lite Class

Class Warm-up then

 

Partner Sprints (gym floor not on treadmill)

 

4 Rounds of

15 Back Squats

15 KBS

15 Cal Bike

February 25, 2019

Warm-up

3 Rounds:

10 PVC Pass Throughs

10 PVC OHs

10 Spider-Man’s (5 each side)

 

Snatch Barbell Warm-up

 

Oly

15:00 to find a heavy complex of:

1 Snatch

2 Overhead Squats

 

7:00 Rest/Set-up

 

15:00 AMRAP 

40 Calorie Bike

20 OTB Burpees

15 Squat Snatches 155/105

20 OTB Burpees

40 Calorie Ski

 

Lite Class

2 18:00 AMRAPs

 

40 Calorie Row

20 OTB Burpees

15 Front Squats

40 Calorie Row

20 OTB Burpees

 

Rest 2:00

 

20 Calorie Ski

40 Sit-ups

15 S2OH 

20 Calorie Ski

40 Sit-ups

 

February 22, 2019

19.1!

Complete as many rounds as possible in

15 minutes of:

 

19 wall-ball shots

19-cal. row

 

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

 

Lite Class

30:00 AMRAP of

19 Cal Row

19 Cal Ski

19 Cal Bike

19 Wall Ball

 

February 21, 2019

Recovery Day!

 

6:00 of movement on Bike, Ski or Run

 

Full Body Foam Roll

 

Branded Shoulder Distraction

 

Pigeon Stretch

 

Couch Stretch

 

Ankle Mobility

 

10:00 AMRAP 

50 Double Unders

250m ski

10 Cal Bike

 

Lite Class

For Time

50 Box Jumps 

50 Jumping Pull-Ups

50 Kettlebell Swings 

50 Walking Lunges

50 Knees-to-Elbows

50 Push Press 

50 Bird Dogs (25 each side)

50 Wall Balls 

50 Burpees

50 Double-Unders

 

February 20, 2019

Warm-up

3 Rounds:

10 PVC Pass Throughs

10 PVC OHs

10 Spider-Man’s (5 each side)

 

OLY

Every 3 Minutes Complete 1 Set

Max Rep Touch and Go Power Snatch 

Round 1 65%

Round 2 70%

Round 3 75%

 

Conditioning  

3 6:00 Rounds

30 Wallballs 20/14lbs

20 Dumbbell Snatch 50/35lbs each arm

Max Calories on Rower in remaining time

Rest 1:00

 

Lite Class

1 Mile Run or 2k Row or 3 Mile Bike

30-20-10

Leg Raises

Hang Power Cleans

Sit-ups

Push-ups

1 Mile Run or 2k Row or 3 Mile Bike

February 19, 2019

Warm-up
40 Bar Facing Burpees

Mobility 
Pigeon Stretch
Couch Stretch
Ankle Mobility 

Strength
Back Squat
3x12 @50% of 1RM

Conditioning 
For Time
20 T2b
20 Box Jumps 24”/20”
15 T2b
15 Box Jumps
10 T2b
10 Box Jumps
 
Lite Class
Run 1 mile
then
21-15-9
Back Squats
Calories on Ski Erg
Pull-ups  
Box Jumps 
then
Run 1 mile

February 18, 2019

Warm-up

Accumulate 100/80 Calories between Bike, Ski, Row

 

OLY

Every 2:00 for 5 Sets

1 Power Clean from floor + 2 Hang Squat Cleans + 1 Jerk 

@75-80% current 1RM Clean & Jerk

 

Met-Con 

AMRAP 20 Minutes

3 Rounds of “Cindy”

3 Squat Cleans 185/125lbs

Add 10/5lbs each Round

 

Lite Class

5 rounds of 

8 Power Cleans

12 Back Squats

16 Burpees

24 Cal row

30 Sit-ups

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