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

Workout of the Day (WOD)

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

February 15, 2019

Warm-up

Bike 15 Cals

PVC Pass Throughs x 15

PVC OHS x 15

PVC Good Mornings x 15

 

Snatch Prep

Band Pull Aparts x 20

Supinated Hang x 1:00

Muscle Snatch x 5

Power Snatch x 5

OHS x 5 with :10 Hold in the bottom on each rep

Good Morning x 5

Hang Squat Snatch x 5

 

Oly

20:00 to build to a heavy

Squat Snatch, drop, Squat Snatch, drop, Squat Snatch + 2 OHS

 

Conditioning 

“Diane”

21-15-9

Deadlifts 225/155

HSPU 

 

Lite Class

Mile Run Buy In then

15 Rounds of Cindy

Mile Run Cash Out

Happy Valentine’s Day

Warm-up

4:00 of movement on Bike, Ski or Run

Foam Roll with a focus on hips, quads and hamstrings 

 

Shoulder Stability Work

2 Rounds of 

Suitcase Carry Down/Back each arm

Bottoms up Hold at 90 Degrees Down/Back each arm

Y, T, W

 

Conditioning 

14:00 AMRAP 

2 Rounds of 

5 Single arm DB C&J each arm

10 T2B 

Then

2 Rounds 

5 Single arm DB C&J each arm

10 Muscle-ups (ring or bar or combo)

 

Lite Class

Deck of Cards!

February 13, 2019

Warm-up

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

Scorpions x 10 each way

Lying External Rotation x 20 each side

Band Pull Aparts x 20 

Glute Activation Down/Back

Kossack Squats x 10 each way

 

Mobility

Banded Hip Work

 

Back Squat

3x12 @50% of your 1RM

 

Conditioning 

21-15-9

Cal Row

Front Squat 135/95

 

Lite Class

Class Warm-up then

21-15-9

Cal Row

Back Squat

Hanging Knee Raises 

 

Rest 2:00

 

21-15-9

Cal Row

Front Squat

2x Sit-ups

February 12, 2019

Warm-up

Lunge Down/Back x 2 with hip flexor stretch

 

Foam Roll

Banded Shoulder Distraction

Pigeon Stretch

Couch Stretch

 

Teams of 3 complete

150 Cal Ski Erg

150 Box Jumps

150 S2OH 135/95

 

Remaining Time: Mobilize

 

Lite Class

Same as Regular Class

February 11, 2019

Warm-up

2 Rounds of

10 Burpees

10 Cal Ski

10 Kip Swings

10 Air Squats

 

Oly

20:00 to Build up to a Heavy 

Squat Clean, drop, Squat Clean, drop, Squat Clean + Jerk

 

1 Round of

15 Cal Bike

15 OTB Burpees

15 C2B Pull-ups

 

Rest 3:00

 

1 Round of 

12 Cal Bike

12 OTB Burpees

12 C2B Pull-ups 

 

Rest 2:00

 

1 Round of 

9 Cal Bike

9 OTB Burpees

9 C2B Pull-ups 

 

Rest 1:00

 

1 Round of 

6 Cal Bike

6 OTB Burpees

6 C2B Pull-ups 

 

All of these intervals should be done with MAX INTENSITY AND EFFORT!!

 

Lite Class

2 Rounds of the following 

1 Round of

15 Cal Bike

15 OTB Burpees

15 Pull-ups

15 Thrusters 

Rest 1:00

 

1 Round of 

12 Cal Bike

12 OTB Burpees

12 Pull-ups 

12 Thrusters 

Rest 1:00

 

1 Round of 

9 Cal Bike

9 OTB Burpees

9 Pull-ups 

9 Thrusters 

Rest 1:00

 

1 Round of 

6 Cal Bike

6 OTB Burpees

6 Pull-ups 

6 Thruste

February 8, 2019

Warm-up

3 Rounds of

10 Cal Row

10 Kip Swings

10 light Russian Swings

10 Band Pull Aparts 

 

 

Open WOD 18.1 

Complete AMRAP in 20:00 of 

8 T2B

10 DB Hang C&J 50/35 (5 in a row one arm then switch)

14/12 Cal Row

 

*We will go in 2 heats for this WOD. 

 

Lite Class

6 Rounds of 

8 T2B

10 DB Hang C&J (5 in a row one arm then switch)

12 Cal Row

 

Coach’s Choice Finisher

February 7, 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

 

3 Sets of 2 Front Squats/4 Back Squats @95% of your 1RM Front Squat

 

Conditioning 

2 Rounds for Time

35 Burpees (OTB optional)

30 Sit-ups

25 KBS 53/35

20 Pull-ups

15 HSPU 

 

Lite Class 

2 Rounds for Time

500m Ski

40 Burpees 

30 Sit-ups

20 KBS 

10 Pull-ups

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