1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

December 6, 2013

4X3/6 FS/BS @ 94% of 131125 – rest 60 sec. Or work on another strength movement
Main Site WOD
Five rounds for time of: Run 400 meters 185/125 pound Deadlift, 21 reps

December 5, 2013

4 Rounds
:30 ME Box Jumps
:30 ME HSPU
Rest 3:00
EMOM 10:00
3 C&J @60%
Rest 3:00
10 Min AMRAP
11 Sit ups
9 Over bar burpees
7 Back squats @ 60% of C&J

December 4, 2013

6X1 Clean from Power Position + 2 Jerks @ 90% (drop the load if this isn’t possible) – rest 2:00
Conditioning
12 minute AMRAP of:
250m Row 10 Front Rack BB Lunges (5l/5r) 135/95# 5 Bar Muscle-Ups

 

December 3, 2013

6X3/6 FS/BS @ 90% (of 1RM Front Squat) – rest 3-4 min between sets and increase rest each set as needed
Conditioning
5 rounds for total reps of:
:20 ME Thrusters 95/65# :20 ME Pullups :40 Res

December 2, 2013

8X1 Snatch from Power Position @ 90% (drop the load if this isn’t possible) – rest 2:00
Flight Simulator”
For time:
5 unbroken double unders 10 unbroken double unders 15 unbroken double unders 20 unbroken double unders 25 unbroken double unders 30 unbroken double unders 35 unbroken double unders 40 unbroken double unders 45 unbroken double unders 50 unbroken double unders 45 unbroken double unders 40 unbroken double unders 35 unbroken double unders 30 unbroken double unders 25 unbroken double unders 20 unbroken double unders 15 unbroken double unders 10 unbroken double unders 5 unbroken double unders
Notes: The jump rope must come to a complete stop between all sets. All sets must be UB to move on to the next set.

 

November 30, 2013

Kenya WOD

November 29, 2013

6x3/6 FS/BS @94% of Tuesday - rest 60 seconds
3 Rounds for time
7 Muscle us
10 Power clean &jerks 155/105

November 28, 2013

9:00 am class only today - Happy Thanksgiving!

November 27, 2013

3X2 Hang Clean + Jerk (below the knee) @ 70% – rest 60 sec.
Conditioning
“Cindy”
20 minute AMRAP of:
5 Pullups
10 Pushups (hand release)
15 Air Squats
 

November 26, 2013

6X3/6 FS/BS @ 85% (of 1RM Front Squat) – rest 60 sec.
For time:
Row 1k
50 Double-Unders
Row 750m
75 Double-Unders
Row 500m
100 Double-Unders
 

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