1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

July 25, 2014

Warm up: 5min amrap 5 OHS w bar 10 Good mornings 200m run
5min amrap 10 supermans 10 spidermans 5 burpees
20mins to max out 
5 rounds for time 10 db strict press @ 45/35
10 db front squats @ 45/35
10 db deadlifts @ 45/35
10min amrap
10 kneeling halfmoons w 45lb plate
10 russian twist w 45lb
10 sit ups w 45lbs

July 24, 2014

Warm up: :20/:10x8mins Pull up holds Band pull aparts 
20mins to max out 
skill work - handstands/ handstand push ups (15min)
10min amrap
6 handstand push ups
6 pull ups
6 wall balls 
:30/:10x7mins
Man makers @ 35/25
Db OH lunges @ 35/25

July 23, 2014

Warm up: Isabel w/ bar only 
20min to max out 
4 rounds for time (15mins) 2 rope climbs
5 Hi-hang power snatches @ 135/95
400m run 
for time - (10mins) 30 turkish get ups

July 22, 2014

Warm up: 4 rounds (10min) 200m run 10 wall balls 10 jumping lunges
20min to max out 
3 rounds for time (15min cap)
10 db snatch
10 renegade rows
10 jumping squats 
:20/:10x 5mins Planks and flutterkicks

July 21, 2014

Warm up: Annie 
25min to max out
7min amrap
5 pull ups
10 t2b)
7min amrap
9 KB swings @ 53/34
9 goblet squats 
1min max effort push ups.

July 18, 2014

Mobility
Dynamic Box Squats
5:00 EMOM
3 Power Clean @70% of 1RM Clean
Rest 2:00 then
5:00 AMRAP
Burpees

July 17, 2014

1-15 Shoulder to overhead 135/95
15-1 Back squats 135/95
25:00 min cap
5:00 rest
ME unbroken KBS 53/35

July 16, 2014

5x:30 Airdyne Sprints rest :30
15:00 AMRAP
5 Muscle-ups (10 pull-ups)
10 Front Squats 95/65
15 Sit-ups

July 15, 2014

Dynamic DL
30 Wall Ball 20/14
5 Snatches 135/95
20 Wall Ball 20/14
4 Snatcnes 155/105
10 Wall Ball 20/14
3 Snatches 175/115
 

July 14, 2014

3 x 1000m row rest 1:1
21-15-9
KBS 70/53
60 Double unders after each round

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