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

Workout of the Day (WOD)

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

 

December 26, 2018

Warm-up

20 Burpees then 

2 Rounds of

10 Pass Throughs

10 OHS

10 Duck Walks (5 feet forward/5 feet backward)

 

BB Warm-up

Good Mornings x 10

Hang Power Snatch x 10

OHS x 10

Hang Squat Snatch x 10

 

Time to PR your Snatch!

Starting at 50%, do 1 Squat SnatchEMOM. Go up 5-10# every minute until failure. Give yourself no more than 2 fails before you are out.

 

Conditioning 

 

Partner WOD

Sprint Down/Back x 5 + 10 Burpees

Sprint Down/Back x 4 + 10 Burpees

Sprint Down/Back x 3 + 10 Burpees

Sprint Down/Back x 2 + 10 Burpees

Sprint Down/Back x 1 + 10 Burpees

 

*Partner 1 completes the sprints and Burpees and then rests while partner 2 goes. Continue in that pattern until both partners complete Sprint Down/Back x 1 + 10 Burpees. 

 

Lite Class

3 Rounds of 

30 Sit-ups 

20 Cal Ski

10 Cal Bike 

 

Class Sprint WOD then 

 

4 Rounds of 

15 KBS

15 Goblet Squats 

 

December 25, 2018

MERRY CHRISTMAS!!

 

No Classes Today

December 24, 2018

Warm-up

2 Rounds of

Lunge Down/Back with :03 hip flexor stretch 

Spidermans x 5 each side

Air Squats x 20

 

Barbell Warm-up

Good Mornings x 10

Hang Power Cleans x 10

Front Squats x 10

Hang Squat Cleans x 10

 

Front Rack Mobility 

 

Time to PR your Clean!

Starting at 50%, do 1 Squat Clean EMOM. Go up 5-10# every minute until failure. Give yourself no more than 2 fails before you are out.

 

Conditioning

“Christine”

3 Rounds for Time of 

500m Row

12 Deadlifts (bodyweight)

21 Box Jumps 24/20”

 

Lite Class

Class Warm-up then 

 

Treadmill Sprints

10 Rounds of 

1:00 on ME with minimum 2% incline/:30 Rest then 

 

4 Rounds for Time of 

500m Row

12 Deadlifts 

21 Box Jumps

 

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