1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

November 25, 2013

4X2 Hang Snatch (below the knee) @ 70% – rest 60 sec.
For time:
Run 800m
30 Muscle-Ups or 60 pull-ups
Run 800m

November 23, 2013

Partner WOD

November 22, 2013

5X4/8 FS/BS @ 94% of Tuesday or work on another strength movement
Conditioning
“Dirty Diane”
15-12-9 of:
Power Cleans 185/120#
Deficit HSPU 6/4″
 

November 21, 2013

5 Rounds with a 30 burpee buy in
20 Thrusters 95/65
20 Toes to bar
 

November 20, 2013

20:00 to establish a 1RM Clean & Jerk
Conditioning
15 minute AMRAP of:
Row 500m
25 Jumping Squats 45#
15 Push-ups

November 19, 2013

5X4/8 Front Squat/Back Squat @ 80% of 1RM Front Squat – rest 90 sec.
"Nicole"
Run 400 meters
Max rep Pull-ups
As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.

November 18, 2013

20:00 to establish a 1RM Snatch
Conditioning
4 rounds for reps of:
1:00 ME Wall Balls 20/14#
0:30 Rest
1:00 ME KBS 32/24kg
0:30 Rest
1:00 Burpee Box Jumps 24/20″
0:30 Rest

November 16, 2013

November 15, 2013

4X8/5 Front Squat/Back Squat @ 94% of Tuesday – rest 60 sec.
"Holleyman"
30 rounds
5x Wall ball (20#)
3x Handstand push-ups
1x Power clean (225#)

November 14, 2013

Mobility!  3 5 minute AMRAP with :60 rest  10 pull ups, 10 push ups 10 sit ups. After 3 rounds are completed 5 minutes ME ground to overhead with plate 45/25

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