1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

February 14, 2014

Hollow/Arch Work
Strict/Kipping/Butterfly Instruction
Conditioning
Open Workout 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-Facing Burpees
30 Overhead Squats 135/95#
10 Muscle-ups
 

February 13, 2014

Marissa's Mash Up
100 DU/300 singles
90 Plank touch shoulder (45 each arm)
80 lunge jumps (40 each leg)
70 Russian twists with 20/14 WB
60 Slam balls
50 Mountain climbers
40 Dips
30 Hollow rocks
20 Pull ups
10 Goblet squats 106/70
5 ME handstand hold
oh and a 25 burpee cash out

February 12, 2014

20:00 to establish a 3 RM Power Clean + 1 Push Jerk
Conditioning
For time:
Row 500m
21 KBS 24/16kg
21 HSPU (regionals standard)
Row 500m
15 KBS 24/16kg
15 HSPU (regionals standard)
Row 500m
9 KBS 24/16kg
9 HSPU (regionals standard)
 

February 11, 2014

Back Squat
4x8 @ 80%
For Time
20 Front Squats 165/105
20 Back Squats 165/105
20 Push Jerks 165/105
15 of each
10 of each
5 of each

February 10, 2014

20:00 to establish a 3 RM Power Snatch
Conditioning
15 minute AMRAP of:
10 Wall Balls 20/14#
10 Burpees
10 C2B Pullups
20 Wall Balls 20/14#
10 Burpees
10 C2B Pullups
30 Wall Balls 20/14#
10 Burpees
10 C2B Pullups
40 Wall Balls…
*Add 10 Wall Balls after every completed round.

February 9, 2014

7 rounds
1:00 Man Maker
1:00 Sprinter Sit ups
Rest
5 Rounds
1:00 SDLHP with KB 70/53
1:00 Jump Squats
Finisher
Partner KB Challenge

February 7, 2014

10 HSPU (regionals standard)
30 Deadlifts 135/95#
20 HSPU (regionals standard)
20 Deadlifts 185/125#
30 HSPU (regionals standard)
10 Deadlifts 225/155#
*Following the wod we will do 20:00 of accessory work (hollow/arch on rings, rotator cuff work, mobility and more)

February 6, 2014

Partner WOD
100 Renegade Rows
10 Min AMRAP
500M Row
5 Rope Climbs
Followed by 200 Flutter Kicks

February 5, 2014

20:00 to build up to a 5RM Touch and go Power Clean and Push Jerk
Conditioning
21-15-9 of:
Power Cleans 135/95#
C2B Pullups

February 4, 2014

1) 10 min to work to a max 2-Position Snatch (1. Power Position – shoulders even with or slightly behind bar, bar in contact with pelvis, 2. hang – just above knee).
2) EMOM for 5:00 – 1 2-Position Snatch @ 90% of max from #1.

Conditioning
15 minutes to complete:
30 Shoulder to OH 95/65#
20 Burpee Box Jumps 24/20″
15 TTB
20 Shoulder to OH 135/95#
30 Burpee Box Jumps 24/20″
15 TTB
ME Shoulder to OH 185/125# in the remainder of the 15 minutes.

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