1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

July 11, 2014

Back squat 50%x5; 60%x3; 70%x2; 75%x1; 80%x1; 85%x1; 90%xAMRAP
5:00 AMRAP
3 Power Cleans 155/105
5 Burpees
Rest 1:00
5:00 AMRAP
3 Power Snatches 155/105
5 Burpees
 

July 10, 2014

50 Wall ball 20/14
40 KBS 53/35
30 Pull ups
20 Toes to bar
10 Shoulder to overhead
800M run
10 Shoulder to overhead
20 Toes to bar
30 Pull ups
40 KBS
50 Wall Ball

July 9, 2014

Press 50%x5; 60%x3; 70%x2; 75%x1; 80%x1; 85%x1; 90%xAMRAP
19 min AMRAP
7 pistols (each leg)
9 HSPU
finisher 82 sit-ups

July 8, 2014

Deadlift 50%x5; 60%x3; 70%x2; 75%x1; 80%x1; 85%x1; 90%xAMRAP
12:00 AMRAP
7 1 arm kb thrusters left arm 70/53
7 1 arm kb thrusters right arm 70/53
50 Double Unders

July 7, 2014

ench press 50%x5; 60%x3; 70%x2; 75%x1; 80%x1; 85%x1; 90%xAMRAP
Partner WOD
1 mile run (switch every 400m)
Max Burpees to Plate
1 mile run (switch every 400m)
Max Ground to Overhead with Plate (45, 25#)
1 mile run (switch every 400m)
Max Overhead Lunge with Plate (45, 25#)

July 4, 2014

No classes today - if you are reading this early in the morning come on out to Nomahegan Park for the Firecracker 4 Mile Run
Enjoy the holiday!

July 3, 2014

Good mornings 5x3
Back Squat 70%x1; 75%x1; 80%x3x5
12:00 Snatch Practice
Tabatas
Double Unders
Sit-ups
HS Hold
Row

July 2, 2014

Single leg bench lunges 3x10 each leg.
Press 70%x1; 75%x1; 80%x3x5
For Time: 15-12-9-6-3
Thrusters 115/75
Over the Bar Burpees 

July 1, 2014

Band pull aparts 3x20
Deadlift 70%x1; 75%x1; 80%x3x5
For Time
400m run
21 KB Snatch 53/35 each arm
400m run
21 C2B Pull-ups
400m run
21 Med Ball Sit-ups
400m run

June 30, 2014

Kb bent over rows 3x10
Bench press 70%x1; 75%x1; 80%x3x5
For Time:
50 KBS 70/53
40 Box Jumps 30/24
30 Shoulder to Overhead 155/105
20 Front Squats 155/105
10 Muscle-ups (20 strict)

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