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Workout of the Day (WOD)

September 18, 2013

15 minutes to find a 2RM Hang Clean & Jerk (top of knee) – the BB may be dropped after the first Jerk.
Conditioning
For time:
100 Double-Unders
50 HSPU (regionals standard)
1 mile run
50 Ring Dips
100 Double-Unders

September 17, 2013

Strength
1) HBBS: 1X5@65%, 1X5@70, 1X5@75%, 1X5@80% – rest 2 minutes.
2) Front squat: 1X5 @ 60%, 3X5@65% – rest 2 minutes.
Conditioning
4 rounds for total working time of:
Run 400m
20 Burpee Box Jumps 20″

September 16, 2013

15 minutes to find a 3RM Hang Snatch (top of knee) – these should be UB, do not drop the BB between reps.
Conditioning
1:00 ME Muscle-Ups
3:00 AMRAP of:
9 Shoulder to OH 135/95#
12 TTB
1:00 ME Muscle-Ups
3:00 AMRAP of:
9 Shoulder to OH 135/95#
12 TTB
1:00 ME Muscle-Ups
6:00 to establish a 3RM Split Jerk (from the ground)

September 14, 2013

Team/Partner WOD

September 13, 2013

12 minutes to establish a 3rm Push Press.
Conditioning
“Nancy”
5 Rounds:
400m Run
15 Overhead Squats 95/65#
 

September 12, 2013

"Fight Gone Bad!"

 

Five (not the regular 3) rounds of:

Wall-ball, 20/14 pound ball, 10/9 ft target (Reps)

Sumo deadlift high-pull, 75/55 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75/55 pounds (Reps)

Row (Calories)

 

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

 

September 11, 2013

1) EMOM for 5 minutes:
2 Power Snatches @ 75% of 1rm Power Snatch.
2) EMOM for 5 minutes:
2 Power Clean & Jerks @ 75% of 1rm Power Clean.
Conditioning
For time and reps:
5:00 ME KB Snatches 24/16kg (apportion anyhow)
Run 1 Mile
*no rest after the KB Snatches
 

September 10, 2013

12 minutes to work to a heavy single Hi-Hang Clean & Push Jerk.
*DO NOT work to a maximal attempt. Focus on speed under, and perfect attempts. NO MISSES.
Conditioning
5 rounds for total time of:
50 Double-Unders
15 Target Burpees (6″ above highest reach)
5 Power Cleans 185/120#
 

September 9, 2013

12 minutes to work to a heavy Hi-Hang Snatch (shoulders even with the bar – start roughly 3-6″ below the hip).
*DO NOT work to a maximal attempt. Focus on speed under, and perfect attempts. NO MISSES.
Conditioning
3 rounds for time of:
Run 400m
15 Thrusters 115/75#
15 C2B Pullups
 

September 7, 2013

Partner/Team WOD

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