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

Workout of the Day (WOD)

May 13, 2019

Warm-up

   1. Gymnastics Warm-up

 

2. Clean & Jerk Prep

    Jump Shrug from Position 1 x 5

    Jump Shrug High Pull from Position 1 x 5 (keep the bar close)

    Muscle Clean from Position 1 x 5

    Strict Press x 5

    Push Press x 5

    Push Jerk x 5

   

3. WOD Prep

    Warm-up to 70% of your 1RM C&J

 

4. Conditioning

    3:00 ME Power Cleans @50% of 1RM C&J

    Rest 2:00

    3:00 ME S2OH @50% of 1RM C&J

    Rest 2:00

    3:00 ME Power Clean & Jerk @50% of 1RM C&J

 

5. Finisher

    4 Rounds of Tabata Hollow Rocks

    4 Rounds of Alternating Side Planks

 

Lite Class

Gymnastics Warmup 

 

4 Rounds of Tabata Hollow Rocks

4 Rounds of Alternating Side Planks

 

Class Clean and Jerk Prep

 

Squat Clean Grace

30 Squat Clean and Jerks

 

Core/Low Back Finisher

May 10, 2019

Warmup

400m Run then

2 Rounds of

Spidermans x 5 each leg

Burpees x 10

Glute Activation x 15 steps each way

 

Week 1 of 12 Back Squat Program

1x8 @ 25%

1x8 @ 40%

4x6 @ 50%

1x4 @ 60%

 

(In between sets, do banded Shoulder Distraction and Band Pull Aparts. Coach will help you along with these. 

 

Conditioning

For Time:

100 Double-Unders

21 Squat Cleans 135/95

21 T2B

100 Double-Unders

15 Squat Cleans 135/95

15 T2B

100 Double-Unders

9 Squat Cleans 135/95

9 T2B

 

Lite Class

Class Warmup and WOD

May 9, 2019

Warmup

2 Rounds of

10 Calorie Row

10 Step ups each leg

10 KBS

10 Cal Ski

10 Cal Bike

 

For Time:

50/40 Calorie Row

40 Box Jumps 24/20

30 KBS 53/35

20/15 Cal Ski

10 Cal Bike

20/15 Cal Ski

30 KBS 53/35

40 Box Jumps 24/20

50/40 Calorie Row

 

Lite Class

Same as regular class

May 8, 2019

Warmup

2 Rounds of

200m Ski

10 PVC Pass Throughs

10 PVC OHS

 

Oly

Snatch Warm-up then

You will have 25:00 to work up to a heavy snatch in the following manner: Complete 20 Double Unders and then 2 full snatches at X weight (start light).  Go up no more than 5# per side and complete 20 Double Unders and 2 Snatches.  After 10:00, go to 20 Double Unders and 1 Snatch.

 

Conditioning

For Time

 

15-12-9-6-3

Deadlifts

C2B Pull-ups

*Deadlift weight will increase each round to the following:

135/95, 185/125, 225/155, 275/185, 315/205       

 

Lite Class

30-20-10

Front Squats

Hops over the bar

Then

30-20-10

Power Cleans

Window Washers holding onto the rig

Remaining Time Alternate between

Bike 10 Calories

1:00 Plank

May 7, 2019

Warmup

2 Rounds of

500m Row

Lunge Down/Back

Leg Swings x 10 each way

Scorpions x 10 (5 each way)

 

Mobilize Hips and Shoulders

 

Tabatas

8 Rounds of :20 on/:10 Rest

 

OTB Burpees (practice for Belmar Beatdown)

2:00 Rest

Sit-ups

2:00 Rest

 

Asbury Park Summer Games WOD #2

Choose one part of the following:

  1. 750 Row + 150 Double Unders
  2. 1000m Row + 100 Double Unders
  3. 1250m Row + 50 Double Unders

 

Lite Class

Class Warmup then

Tabatas

8 Rounds of :20 on/:10 Rest

 

OTB Burpees (practice for Belmar Beatdown)

2:00 Rest

Sit-ups

2:00 Rest

KBS

2:00 Rest

Ski

2:00 Rest

Bike

2:00 Rest

 

Finish with Planks

May 6, 2019

Warm-up

400m Run

10 Russian KBS

10 Good Mornings

 

Oly

Every 2:00 for 5 rounds complete

 

3 T&G P. Cleans + 3 Front Squats + 3 S2OH @70% of 1RM Jerk.

 

Conditioning

12:00 to Run 1 mile.  Remaining time Max Effort Wall Ball 20/14

 

Score is mile time and number of wall ball.

 

Lite Class

 

Partner Station Work

Ski

Goblet Squat

HSPU or HS Hold

T2B

Burpee

Pull-up

Lateral Hop over Parallette

Lunge in Place

 

The clock will be set for :50 on/:10 off.  Each group of 2 will start in a different spot.  Partner 1 will work for :50.  The :10 allows partner 2 to get set up and ready to go.  You will go through top to bottom twice so push AHAP during the :50 of work knowing you’ll have :70 to rest.

May 3, 2019

Warm-up

2 Rounds of

15 Wall Ball

10 Spidermans with w/twist

 

Back Squat Prep

2 Rounds of

Glute Activation (1:00 per side)

10 Kossack Squats each side with Barbell

10 Empty Bar Back Squats

 

Strength

Back Squat (Last week of this linear progression)

4x3@85% of 1RM

 

Get Your Crew Together for Belmar Beatdown WOD 3 “MAYDAY”

10:00 AMRAP Relay Style

Teammate 1: 30 Thrusters + 15 OTB Burpees

Teammate 2: 25 Thrusters + 20 OTB Burpees

Teammate 3: 20 Thrusters + 25 OTB Burpees

Teammate 4: 15 Thrusters + 30 OTB Burpees

 

Max Rope Climbs in Remaining Time

RX: 95/65 + 15’ RC

Masters: 75/55 + 15’ RC

Scaled: 75/55 + 10’ RC

 

Lite Class

30-25-20-15-10-5

Band Pull-Apart while in Wall Sit Position

Sit-ups

DB Squat Cleans

*After each set side shuffle down/back 3x

May 2, 2019

Warm-up

1 mile run

 

Skill Work

HS Hold on Wall

Freestanding HS

HS Walk

(Even if you don’t have these skills, come in! We have drills for beginner to advanced)

 

Sprints

3 Rounds of

250m Row SPRINT!

150m Ski SPRINT!

.5 mile Bike SPRINT!

*Rest as needed between efforts

 

Lite Class

Mile Run Warmup

Buy In: Regular Class Sprints

Remaining Time AMRAP of

5 Pull-ups

10 Tricep Band Press Downs

15 Goblet Squats

May 1, 2019

Warm-up

800m Run

Foam Roll

Band Stretches on the Rig

 

Abs for Days!

 

Met-Con

13:00 AMRAP

10 Hang Power C&J 135/95

200m Run

10 OTB Burpees

100m Run

10 Thrusters 135/95

200m Run

 

Lite Class

Core Work then

10 ->2 Hang Power C&J

200m Run

10 ->2 OTB Burpees

100m Run

10  ->2 Thrusters

200m Run

April 30, 2019

Warm-up

2 Rounds of 10 of the following

Spidermans with twist

Scorpions

Lunge

Burpee

Pass Through

PVC OHS

 

BB Snatch Warm-up

 

15:00 to Build up to a Heavy Snatch Triple (not T&G)

After each set 1 set of 3

:10 chin over the bar hold + :05 Negative

 

Conditioning

“Amanda”

9-7-5

Snatches 135/95

Ring Muscle-Ups

 

Lite Class

4 Rounds of

30 Slam Ball

30 Lunge Jumps

30 Burpees

300m Run

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