1100 Globe Ave Mountainside, NJ 07092

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Workout of the Day (WOD)

April 11, 2014

Rope Pulls 3x8
Deadlift 5x8@65%
For Time: 4 rounds of
5 Snatches 135/95
400m run
3 Rope Climbs

April 10, 2014

 5x200m row sprints
Max Vertical Jump x 10 (not box jump)
10 rounds
10 air squats
9 v-ups/sit-ups
8 pistols (4 each leg)
7 dips
6 squat jumps
5 ring row
4 lunge jumps
3 HSPU (strict)
2 WB (30/20)
1 MU/ strict pull-ups (x3)
20 burpee Cash out

April 9, 2014

Ring Dips 3xME
Push Press 5x8@65%
Conditioning 16:00 Odd Minutes: 7 Wall ball 30/20 7 Slam ball 50/30 Even Minutes: 5 HSPU 7 Lunge Jumps

April 8, 2014

Slam Ball Throw 3x8
Back Squat 5x8@65%
Conditioning Complete this complex as many times as possible in 13:00 with a 3 burpee EMOM Clean+Hang Clean+Jerk @60% of 1RM C&J

April 7, 2014

Broad jump for Distance x 10
Bench Press 5x8@65%
Conditioning 800m run then 3 rounds of
15 V-ups
7 Muscle-ups (14 c2b pull-ups)
800m run

April 6, 2014

Hero WOD "Glen"
30 C&J 135/90
Run 1 mile
10 Rope Climbs
Run 1 mile
100 Burpees

April 4, 2014

Wide Grip Strict Pull-ups 3x10
Deadlift: 5 sets of 60%x10
Conditioning
15:00 AMRAP
5 Hang Snatches 115/75
10 Wall Ball
15 Sit-ups
20 Double Unders

April 3, 2014

4x400m sprints 1:1 rest
Box jumps for height x 10 attempts
3 Rounds- one minute at each station
DB Thrusters 30/20
KBS  70/53
Air Squats
Ball Slams 50/30
Row ( calories)
 

April 2, 2014

Dips 3xME
Press: 5x10 @ 60%
Conditioning
5 rounds of
7 hang cleans 135/95
7 Push Press
7 Renegade Rows
 

April 1, 2014

Med Ball Throws for Distance x 10 attempts
Back Squat: 5 x10 2 60%
Conditioning
15:00 AMRAP
200m run
15 Box Jumps
10 Pull-ups
 

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