1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

April 23, 2014

3pos Clean (upper thigh, bottom knee, floor) work up to 75% then emom 7min
"Air Force WOD" 95/65
EMOM 4 Burpees
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squat

April 22, 2014

Overhead squat find 1 rep max
Then 8x3 @ 65% 3 sec hold at bottom
Conditioning 10-8-6-4-2
HSPU
Burpees
C2B Pull-ups
Finish with 100 Double Unders

April 21, 2014

3pos Snatch (hip, bottom knee, floor) Work up to 75% then emom 7min
Conditioning 1 mile run
50 Slam Ball (Should be all out)

April 20, 2014

No Sunday classes this week.

April 18, 2014

Box Jumps 3xMax Effort
Deadlift 50%x5, 60%x3, 70%x1, 75% AMRAP
Hero WOD "DT"
Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

April 17, 2014

4x300m sprints
30:00 to work on fundamentals of Snatch and Clean & Jerk lead by Coach's

April 16, 2014

Pull-ups 3xMax Effort
Press 50%x5, 60%x3, 70%x1, 75% AMRAP
For Time 21 C2B Pull-ups
21 KB Snatch 53/35
400m run
15 C2B Pull-ups
15 KB Snatch 53/35
400m run
9 C2B Pull-ups
9 KB Snatch 53/35
400m run

April 15, 2014

 Back squat 50%x5, 60%x3, 70%x1, 75%
AMRAP 1000m Max Effort Row
"Annie" 50-40-30-20-10
Double Unders
Sit-ups

April 14, 2014

Ring push-ups 5x5
Bench Press 50%x5, 60%x3, 70%x1, 75%
AMRAP 20:00 AMRAP
20 Ball Slams 50/30
200m Sandbag Run
20 Slam Ball Cleans 50/30

April 11, 2014

Rope Pulls 3x8
Deadlift 5x8@65%
For Time: 4 rounds of
5 Snatches 135/95
400m run
3 Rope Climbs

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