1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

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

November 13, 2013

Hang Clean + Jerk: 2+2X2@60%, 2+2X2@70%, 2+2X2@75%, 1+2X3@80%, 1+1X2@85-90@
Note: Perform ALL cleans first then follow with ALL jerks based on the reps prescribed.  Ex: 2+2 = 2 cleans, after the second clean complete 2 jerks.
Conditioning
For time:
60 Burpees
20 Double-Unders
40 OH Walking Lunges (steps) 95/65#
40 Burpees
40 Double-Unders
40 OH Walking Lunges (steps) 95/65#
20 Burpees
60 Double-Unders

November 12, 2013

5X4/8 Front Squat/Back Squat @ 75% of 1RM FS – rest 60 sec.
Partner Farmers Walk
800m 70/53
*Trade on/off as needed.  Every time you switch do 5 goblet squats.

November 11, 2013

Abbate
Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile

November 9, 2013

Partner WOD

November 8, 2013

Pick 2
1) 4X7/13 Front Squat/Back Squat @ 94% of weight used on Monday – rest 60 sec.
2) 4X5 Weighted Pull-ups – heaviest possible, rest 90 sec.
3) Pick a strength movement to work on
4) Coach's choice for extra metcon
Conditioning
*70 KB Snatches for time @ 32/24kg (apportion reps equally between arms, use any rep scheme)
EMOM beginning at 0:00 – 5, 4, 3, 2, 1 Muscle-Ups (these are decreasing reps at each minute interval, after finish the final rep – at 4:00 – there are no more required MU).
 

November 7, 2013

5 Rounds
5 Thrusters 135/95
400M run with an object

November 6, 2013

1) 5X1 3 Position Clean (Floor, Hang, Hip) @ 80% – rest as needed
2) 4X3 Push Press + 1 Push Jerk + 1 Split Jerk – heaviest possible, rest 60 sec.
Conditioning
3 rounds for time of:
100 Double-Unders
21 Lateral Burpees (over bar)
7 Power Cleans 155/95#

November 5, 2013

4X7/13 Front Squat/Back Squat @ 70% of 1RM FS – rest 90 sec.
For Time
800m run
50 KBS 53/36
50 Wall Ball
50 Sit-ups
800m run

November 4, 2013

5X1 3 Position Snatch (Floor, Hang, Hip) @ 85% – rest as needed
Conditioning
3 rounds of:
1:00 ME HSPU
4:00 AMRAP of:
10 Deficit HRPU
20 Power Snatch 95/65
30 Double-Unders
 

Pages