1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

January 27, 2014

7X1 Hang Snatches @ 80% – rest 60-90 sec. (Do not go above 80%)
Conditioning
12 minute AMRAP of:
50 Double-Unders
20 Wall Balls 20/14#
10 TTB

January 24, 2014

Back Squat: 4X8@80% or pick another strength movement to work on
Partner Lumberjack 20
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

January 23, 2014

Skill work - muscle up progressions
 4:00min ME DU
1 Min rest
4 Min ME Bear Complex 135/95
1 Min Rest
4 Min ME Overbar Burpees
1 Min Rest
4 Min Wall Ball
1 Min Rest
4 Min ME Sit ups

January 22, 2014

5am, 6am and 7am classes are cancelled. 9:30am will be the first class. Drive safely!

1) 12 minute to establish a 3RM Hang Clean + 1 Jerk.
2) EMOM for 5 minutes: 3 Hang Cleans + 1 Jerk @ 80% of max from #1.

Conditioning

For time:

400m Sandbag Run 60/40# (45/25# plate may be used if you do not have a sandbag)
35 Thrusters 45/35#
21 C2B Pull-ups
21 Thrusters 95/65#
21 C2B Pull-ups
9 Thrusters 135/95#
400m Sandbag Run 60/40# (45/25# plate may be used if you do not have a sandbag)

*Only one bar may be used. Stage all plates needed for weight changes before beginning.

January 21, 2014

All classes are cancelled for the remainder of the day. Check back for updates regarding tomorrow's schedule
Back Squat: 4X8@75%, rest 90 sec.
Conditioning
4 rounds of
:45 ME Front Squats 115/75
:45 ME Hollow Hold or Hollow Rocks
:45 ME Power Clean 115/75
:45 ME Supermans
:15 rest after every movement

January 20, 2014

1) 12 minute to establish a 3RM Hang Snatch
2) EMOM for 5 minutes: 3 Hang Snatches @ 80% of max from #1.
Conditioning
4 rounds of:
Run 400m
14 Wall Balls 20/14#
7 Power Snatches 115/75#
 

January 18, 2014

Team WOD

January 17, 2014

Back Squat: 1X8@80%, 1X5@85%, 2X3@90% or choose another strength movement
Hero WOD "Jack" Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

January 16, 2014

Skill Work - Pull-ups
100 DU
90 Sit ups
800M run
70 Squats
60 Slam balls
50 Front rack lunges 115/75
40 Pull-ups
30 Burpees
20 Power Snatches
1000M Row

January 15, 2014

1) 10 minute to establish a 2rm Hang Clean + 1 Jerk (2 UB cleans, then 1 jerk after the 2nd clean).
2) EMOM for 5 minutes: 2 Hang Cleans + 1 Jerk @ 75% of max from #1.
Conditioning
“Diane”
21-15-9 of:
Deadlifts 225/155#
HSPU (regionals standard)

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