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

Workout of the Day (WOD)

September 6, 2013

1) HBBS: 1X4@70%, 1X4@75%, 1X4@80%, 1X4@85%
2)  4X3 Close Grip Bench Press (hands 12″ apart) – heaviest possible, rest 60 sec.
Team "Tommy V"
115/75 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115/75 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115/75 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

September 5, 2013

1) 12 minutes to establish a 3RM Hang (top of knee) Power Snatch.
2) 12 minutes to establish a 3RM Hang (top of knee) Power Clean.
Conditioning
3 rounds for time of:
10 Deadlifts 275/185#
50 Double-Unders
 

September 4, 2013

Conditioning
5 rounds for total working time of:
3 Muscle-Ups
Row 300m (all out – no gaming for MU)
3 Muscle-Ups
Rest 1:00 after each round.
Clean and Jerk Technique Work
 

September 3, 2013

15 minutes to establish a 1RM 2 Position Hang Snatch (low hang-2″ from floor- to the hang at the top of the knees)
Conditioning
3 rounds for time of:
10Deficit HSPU 6/4″
15 Pullups
50 Double-Unders

September 2, 2013

Epic Team WOD

August 31, 2013

Team WOD

August 30, 2013

Strength:
Back Squat: 6@65%, 6@75%, 6@80%, 6@80%
Hero WOD
"Nate"
20:00 AMRAP
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
 

August 29, 2013

 

20:00 Mobility

 

60 Thrusters 135/95

Every 1:30 do 15 Sit-ups 

 

August 28, 2013

15 minutes to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk.
Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.
Conditioning
100 Burpees for time.
*Every two minutes (beginning at 0:00): 3 Rope Climbs 15′
 

August 27, 2013

1) HBBS: 1X6@70%, 1X6@80%, 1X3@90%, 1X2@95% – rest 2 minutes (or more if necessary).
2) Front squat: 1X5 @ 70%, 1X4@80%, 1X3@85%, 1X3@90% – rest 2 minutes (or more if necessary).
Conditioning
7X100′ Partner Sled Push - heaviest possible
Rest 3:1
 

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