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Workout of the Day (WOD)

October 23, 2013

15 minutes to establish a 1RM Hang Clean & Jerk.
Conditioning
4 rounds for time of:
7 Power Snatches 155/105#
14 Lateral Box Jumps (touch on top) 20″
21 Wall Balls 20/14#

October 22, 2013

Front Squat: 1X3@60%, 1X3@70%, 3X3@80% – rest 60 sec.
Conditioning
3 rounds for calories and reps of:
1:00 ME Row
1:00 ME C2B Pull-ups
1:00 UB Handstand Hold
Note: The HS hold is meant to be performed completely UB. Perform a 10 Burpee penalty (AFTER the entire piece is completed) for every time the HS hold is broken within each 1:00 interval.
 

October 21, 2013

15 minutes to establish a 1RM Hang Snatch (top of knee).
Conditioning
4 rounds for time of:
400m run
15 Burpees
40 Double-Unders

October 19, 2013

Partner WOD

October 18, 2013

Strength
1) HBBS: 1X5@60%, 1X5@70%, 2X5@75% – rest exactly 2:00.
2) Front Squat: 1X5@60%, 1X5@70%, 1X5@75% – rest 60 sec.
3) 3X5 Bench Press @ 75% of Max from 131004 – rest 60 sec.
4) 3X5 Strict Weighted Pullups – heaviest possible (every set), rest 60 sec.
Conditioning
"The Seven" Seven rounds of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

October 17, 2013

10 Snatches #115 3 legless rope climbs 8 snatches #135 3 legless rope climbs 6 snatches #155 3 legless rope climbs 4 snatches #175 3 legless rope climbs 2 snatches #195 3 legless rope climbs

October 16, 2013

15 minutes to establish a 2RM Hang Clean & Jerk (the weight may be dropped after the Jerk).
Conditioning
For time:
Row 500m
-then-
21-15-9 of:
Wall Balls 20/14#
C2B Pull-ups
 

October 15, 2013

Front Squat: 1X5@60, 1X5@70%, 1X5@75% – rest 2:00.
Conditioning
5 rounds for Calories and Total Working Time of:
30 seconds ME Airdyne for Cals (sub Row if necessary)
Run 400m (all out)
Rest after rounds: 1) 2:00 – 2) 1:30 – 3) 1:00 – 4) :30
 

October 14, 2013

15 minutes to establish a 3RM UB Hang Snatch (top of knee)
Conditioning
For time:
45 TTB
-then-
3 rounds of:
15 Deadlifts 235/155#
15 Back Squats 235/155#
*Notes: Use one bar for this workout, and racks may NOT be used. The bar must be must be taken from the ground and placed in the back rack to perform Back Squats. If your 1RM Clean & Jerk is less than 250/165#, scale to 205/140# (or as needed).

October 12, 2013

Barbells for Boobs

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