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

Workout of the Day (WOD)

January 9, 2019

Warm-up

3 Rounds of 

10 PVC Pass Throughs 

10 Kip Swings

10 Light KBS

 

Core + Shoulder Stability Work

2 Rounds of 

Suitcase Carry Down/Back L

Suitcase Carry Down/Back R

Bottoms up Carry Down/ Back L

Bottoms up Carry Down/ Back R

Bottoms up Carry OH Down/ Back L

Bottoms up Carry OH Down/ Back R

*after every set above do one set of 10 Band Pull Aparts for round 1 and :20 Hollow Hold for round 2

 

T2B Progressions +2 ME Sets of T2B 

 

Conditioning 

10:00 Ladder of

DB Snatches

Box Jumps 24”/20”

2-4-6-8-10-12...

(The db snatches are 2 each arm, 4 each arm etc. always alternating)

 

Lite Class

Core and Shoulder Stability Work then remaining time ladder of 

2-4-6-8-10...

DB Snatches

Box Jumps

T2B

Renegade Rows

 

January 8, 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

 

Front Squat/Back Squat

4 Sets of 4 Front Squats/8 Back Squats @75% of your 1RM Front Squat

 

Ski Conditioning with a Partner

Male

21-18-15-12-9: Ski for Cals

Rest when your partner goes

 

Females: 

18-15-12-9-6: Ski for Cals

Rest when your partner goes

 

Lite Class

Class Warm-up then

21-18-15-12-9-6-3 Ski for Cals 

After each row, complete 3 S2OH, 6 Front Squats, 9 Back Squats, 12 Sit-ups 

 

January 7, 2019

Warm-up

3 Rounds of 

Bear Crawl Down/Back

Lunge Down/Back

Walking Toe Touches Down/Back

Side Shuffle Down/Back

 

Foam Roll Upper Back and Stretch Lats

 

15:00 to Build up to a 3RM S2OH 

 

Asbury Park Summer Games WOD 2 (18:00 cap)

3 Person Team

A: 750 Row + 150 DU

B: 1000m Row + 100 DU

C: 1250m Row + 50 DU

 

Lite Class

Class Warm-up then

5 Rounds of 

750m Row

50 Double Unders

25 S2OH 

January 4, 2019

Warm-up

Med Ball Cleans x 20

Push-ups x 20

Wall Balls x 20

 

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

 

Front Squat/Back Squat

4 Sets of 4 Front Squats/8 Back Squats @70% of your 1RM Front Squat

 

Conditioning

4 Rounds of

Wall Balls x 25 20/14

Bar Muscle-ups x 5

 

Lite Class

Class Warm-up then

 

5 rounds of 

8 Power Cleans

12 S2OH 

16 Back Squats

24 Burpees

30 (15 Cal Row/15 Cal Ski)

January 3, 2019

Warm-up

Line Drills

 

Coach Led Foam Rolling

 

Coach Led Power Clean and Jerk Warm-up

 

Every 2:00 for 5 Rounds complete 5 T&G Power Clean and Jerks

 

For Time:

10 down to 1 by 1 of OTB Burpees

After every completed set, do 2 Hang Power Cleans 185/125

 

Lite Class

Line Drills then 

 

10 down to 1 by 1 of OTB Burpees

After every completed set, do 5 Deadlifts + Hang Power Clean and Jerks. 

 

January 2, 2019

Warm-up

500m Row

20 Cal Bike

400m Row

15 Cal Bike

300m Row

10 Cal Bike

200m Row

5 Cal Bike

 

Mobility

1:00 Door Jamb Stretch each side

1:00 Lat Stretch with Band

1:00 Pigeon Stretch each side

1:00 Couch Stretch each side

 

Complete the following:

50-40-30-20-10

Box Jumps 24/20”

Sit-ups 

Rest 2:00 then

30 Calories for Time on the Bike

 

Finisher

2:00 Wall Sit

2:00 Plank

1:30 Wall Sit

1:30 Plank

1:00 Wall Sit

1:00 Plank

:30 Wall Sit

:30 Plank

 

Lite Class

Same as Regular Class

 

January 1, 2019

Happy New Year!!

One Class at 10am

 

“Kalsu”

100 Thrusters 135/95*

*EMOM 5 Burpees

 

 

December 31, 2018

Warm-up

100m Ski before every movement

10 Pass Throughs

10 PVC OHS

1:00 Supinated Hang

10 Muscle Snatches (Position 1)

10 Hang Power Snatches

10 Barbell OHS

10 Hang Squat Snatches

 

EMOM x 10

Hang Squat Snatch + OHS

*Start at 50% of 1RM and increase as possible

 

Conditioning 

21-15-9

T2B

KBS 70/53

(Any remaining time in class use to mobilize for tomorrow)

 

Lite Class

Class Warm-up then

21-15-9 

Hang Power Snatches 

T2B

 

Rest 2:00 then

 

42-30-18

Wall Ball

Sit-ups

 

December 28, 2018

Warm-up

Spidermans x 10 each leg

Scorpions x 10 each way

Leg Swings x 10 each leg (front to back and side to side)

Kip Swings x 10

1:00 Supinated Hang 

 

Partner WOD

 

100 Wall Ball + 5 Rope Climbs Each

80 Pull-ups + 4 Rope Climbs Each

60 Hang Power Cleans 155/105 + 3 Rope Climbs Each

40 Burpees + 2 Rope Climbs Each

20 HSPU + 1 Rope Climb Each

 

Remaining Time

Complete 1 2:00 Wall sit and 1 2:00 Plank

 

Lite Class

Class WOD

December 27, 2018

Warm-up

3 Rounds of

500m Ski

10 Burpees 

 

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

 

Front Squat/Back Squat

4 Sets of 4 Front Squats/8 Back Squats @65% of your 1RM Front Squat

 

Conditioning 

60 Double Unders, 30 Dumbbell Snatches 50/35 (15 alternating reps each arm)

60 Double Unders, 30/21 Calorie Row

60 Double Unders, 30 Toes to Bar 

60 Double Unders, 30/21 Calorie Bike

60 Double Unders, 30 Dumbbell Snatches 50/35 (15 alternating reps each arm)

 

Lite Class

Class Warm-up then

 

60 Double Unders, 30 Dumbbell Snatches, 30 Renegade Rows

60 Double Unders, 30/21 Calorie Row, 30 Calorie Ski

60 Double Unders, 30 Toes to Bar, 30 Pull-ups 

60 Double Unders, 30/21 Calorie Row, 30 Calorie Ski

60 Double Unders, 30 Dumbbell Snatches, 30 Renegade Rows

 

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