1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

January 21, 2014

All classes are cancelled for the remainder of the day. Check back for updates regarding tomorrow's schedule
Back Squat: 4X8@75%, rest 90 sec.
Conditioning
4 rounds of
:45 ME Front Squats 115/75
:45 ME Hollow Hold or Hollow Rocks
:45 ME Power Clean 115/75
:45 ME Supermans
:15 rest after every movement

January 20, 2014

1) 12 minute to establish a 3RM Hang Snatch
2) EMOM for 5 minutes: 3 Hang Snatches @ 80% of max from #1.
Conditioning
4 rounds of:
Run 400m
14 Wall Balls 20/14#
7 Power Snatches 115/75#
 

January 18, 2014

Team WOD

January 17, 2014

Back Squat: 1X8@80%, 1X5@85%, 2X3@90% or choose another strength movement
Hero WOD "Jack" Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

January 16, 2014

Skill Work - Pull-ups
100 DU
90 Sit ups
800M run
70 Squats
60 Slam balls
50 Front rack lunges 115/75
40 Pull-ups
30 Burpees
20 Power Snatches
1000M Row

January 15, 2014

1) 10 minute to establish a 2rm Hang Clean + 1 Jerk (2 UB cleans, then 1 jerk after the 2nd clean).
2) EMOM for 5 minutes: 2 Hang Cleans + 1 Jerk @ 75% of max from #1.
Conditioning
“Diane”
21-15-9 of:
Deadlifts 225/155#
HSPU (regionals standard)

January 14, 2014

Back Squat: 1X8@80%, 2X5@85%, 1X3@90%
Conditioning
7 rounds of:
1:00 ME Wall Balls
0:30 Sit-ups
0:30 Rest
 

January 13, 2014

1) 10 minute to establish a 2rm Hang Snatch
2) EMOM for 5 minutes: 3 Hang Snatches @ 75% of max double from #1.
Conditioning
12 minutes to complete-
4 rounds of:
5 Shoulder to Overhead 135/95#
10 TTB
25 Double-Unders
With the remainder of the 12 minutes-
AMRAP of:
Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.)
*Score is total reps of Burpees.

January 12. 2014

January 11, 2014

Team 5k row- 20 pulls each followed by 15 burpees
6 min AMRAP - 60 sit ups- use remaining time for wall ball
Run
100 Kettlebell swings - 2 burpees each time you put it down.

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