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

Workout of the Day (WOD)

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 

June 24, 2019

Warmup (same as 6/3)

(25:00 to complete.  If you finish early, mobilize)

1 Mile Run

500m Ski

800m Run

400m Ski

200m Run

300m Ski

 

Tabatas

Alternate between the following movements for 8 rounds each 

Push-ups 

Hollow Rocks 

 

Conditioning 

5 Rounds of 

50 Double Unders

10 Pull-ups

 

Lite Class

Class Warm-up then 

5 Rounds of 

50 Double Unders 

10 Pull-ups 

10 Power Clean & Jerk

 

Finisher

Remaining Time

100m Ski erg Sprint

:30 Rest

June 21, 2019

Warmup

Gymnastics Warm-Up

 

Overhead and Shoulder Mobility

Foam Roll quads, hips and hamstrings

 

Volume Training

20:00 EMOM

Alternate between the following

Strict Pull-ups (Strict C2B if possible) x 5

Strict HSPU (choose a number of reps you can be consistent with)

 

Conditioning

6:00 AMRAP Belmar Beatdown Prep

4 Shuttle Runs Down/Back from Rig to Wall

6 DB Hang Snatches (right arm) 50/35

OH DB Lunge Rig to Wall 50/35

6 DB Hang Snatches (left arm) 50/35

OH DB Lunge Wall to Rig 50/35

 

Lite Class

Gymnastics Warmup

 

EMOM

Complete the number of reps in the minute. If you finish early, rest remaining time. Go through 5x.

  1. Shuttle run rig to wall and back x 6
  2. Lunge Jumps x 15 each leg
  3. DB Hang Snatch right arm x 12
  4. DB Hang Snatch Left Arm x 12
  5. Sit-ups x 20
  6. Pull-ups x 7
  7. Ski Erg x 10 Cals

June 20, 2019

Warmup

2 Rounds of 10 of the following

Spidermans with twist

Scorpions

Lunge

Burpee

Pass Through

Barbell Snatch Warm-up

 

Complete 20 Reps @75% of your 1RM Snatch* (up 5% from 6/5/2019)

*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

Complete the following for time

Round 1

15/12 Cal Row

15 Box Jumps 24/20”

15 OHS 95/65

Round 2

15/12 Cal Row

15 Box Jumps 24/20”

15 OHS 115/75

Round 3

15/12 Cal Row

15 Box Jumps 24/20”

15 OHS 135/95

 

Lite Class

10:00 of movement on Combo of Bike, Ski, Run or Row

 

Planks with Coach Josh

 

3 Rounds of

15 Power Cleans

30 Wall Ball 20/14

60 Mountain Climbers

120 Double Unders

June 19, 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

Every 2:00 for 6 Rounds complete

3 Power Cleans + 3 Front Squats

*Increase weight every round

 

Conditioning

50 Thrusters for Time 95/65*

*If you put the bar down you must do 10 OTB Burpees before picking the bar back up

 

Lite Class

Class Warmup then

800m run

10 push-presses

20 front squats

30 kettlebell swings

400m run

30 kettlebell swings

20 front squats

10 push-presses

800m run

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