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

Workout of the Day (WOD)

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

February 6, 2019

Warm-up

Shoulder Mobility/Stability

4:00 of movement

Run, Bike, Row, Ski or combination of them

 

Mobility

Banded Shoulder Distraction

Foam Roll upper back

Foam Roll upper back with dumbbell

Foam Roll Sub Scapula 

Supinated Hang x 1:00

 

Stability

Bottoms up Press arm at 90 degrees (Down/Back x 2)

OH bottoms up Press (Down/Back x 2)

Slow Bear Crawl (Down/Back x 2)

Y x 15 (lower trap)

T x 15 

W x 15 mimic back squat w/thumbs up

 

Conditioning 

21-15-9

Deadlifts 225/155

Box Jumps 30”/24”

February 5, 2019

Warm-up

Mile Run

 

Front Rack Mobility

 

EMOM x 10

20 Double Unders + 1 Squat Clean Thruster @60% of 1RM C&J 

(For those working on DU take no more than :30 before moving on to SCT)

 

Conditioning 

5 Rounds each of 

Ski 100m Max Effort/Rest :30

Row 150m Max Effort/Rest :30

Bike :15 Max Effort/Rest :45

 

Lite Class

5 Rounds of 

20 Double Unders

100m Ski Sprint

5 Squat Clean Thrusters

Rest 1:00

5 Rounds of 

20 Double Unders

150m Row Sprint

5 Squat Clean Thrusters

Rest 1:00

5 Rounds of 

20 Double Unders

10 Cal Bike Sprint

5 Squat Clean Thrusters

February 4, 2019

Warm-up

50m 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

 

Oly

Every 2:00 for 4 Rounds

3 Snatches from the Ground @75% + 4 Strict Pull-ups

 

Every 2:00 for 3 Rounds

2 Snatches from the Ground @80% + 3 Strict Pull-ups

 

Every 2:00 for 2 Rounds

1 Snatch from the Ground @85% + 2 Strict Pull-ups

 

Conditioning 

Open WOD 16.3

7:00 AMRAP of

10 Power Snatches 75/55

3 Bar Muscle-ups (6 Pull-ups)

 

Lite Class

1 Mile Run Buy In

3 Rounds of

30 Lunge Steps each leg

30 KB SDHP 

30 Band Tricep Pushdown (keep tension light)

30 Hollow Rocks

1 Mile Run Cash Out

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