1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

October 10, 2013

100 DU
90 V-ups or sit ups
80 goblet squat 70/53
70 Superman/Banana (hollow hold/arch hold) (35 roll each side)
60 lunges (30 each leg)
50 C2B pull-ups
Handstand walk down and back (40ft) or 80 second handstand hold
30 Ring dips or box dips
20 Deficit HSPU or HRPU
10 Burpees

October 9, 2013

3X1 Clean + Hang Clean + 3 Front Squats + Jerk @ 75% – rest as needed
Conditioning
5 rounds for distance, reps and calories of:
:30 ME Airdyne for Calories (sub row if you don’t have an AD)
:30 Rest
:30 Double KB Hang Clean & Jerk 24/16kg (KBs do not need to return to the floor every rep, start from the same “hang” that you would on a swing)
:30 Rest
:30 ME (trips) 10m Shuttle Run
:30 Rest

October 8, 2013

Strength
Back Squat: 1X5@60, 1X3@70%, 1X2@80%, 1X2@90%, 1X1@95%, 1X1@103% – rest as needed.
Conditioning
12 minute AMRAP of:
20 (steps) Single Arm KB Overhead Walking Lunges (right) 24/16kg
20 T2B
20 (steps) Single Arm KB Overhead Walking Lunges (left) 24/16kg
20 Push Press 95/65#

October 7, 2013

15 minutes to establish a 3RM Snatch + Hang Snatch + OHS (1 rep = 1 SN + 1 Hang-SN + 1 OHS)
Conditioning
For total reps.
EMOM for 10 minutes (beginning @ 0:00):
12 Burpees
After completing 12 Burpees, with the remainder of the minute complete:
ME Double-Unders
*Score is total number of Double-Unders.

October 5, 2013

Partner WOD

October 4, 2013

40:00 to choose 2 of the following
1) HBBS: 1X5@60%, 1X5@65%, 1X5@70%, 1X5@75% – rest exactly 2:00.
2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.
3) 4X5 Tempo Close Grip Bench Press (3 counts down, pause 3 counts at bottom, fast back up – hands 12″ apart) – heavier than last week, rest 60 sec.
4) 3X8 Strict Weighted Pullups – rest 60 sec.
Hero WOD "Moore"
20:00 AMRAP
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-ups
 

October 3, 2013

10 Muscle Ups
20 Box Jumps 30"
30 T2B
40 KBS @ 70
50 Burpees
40 KBS @ 70
30 T2B
20 Box Jumps 30"
10 Muscle Ups

October 2, 2013

15 minutes to establish a 2RM Pause (3 counts @ bottom of knee) Clean & Jerk.
Conditioning
3 rounds for time of:
10 Power Cleans 155/105
20 Wall Balls 30/20# (if you do not have a 30# ball, use a 12′ target)
50 Double-Unders

October 1, 2013

1) Back Squat: 1X5@60, 1X5@65, 1X5@70, 1X5@75 – rest exactly 90 seconds (all sets should be fast and without a pause).
2) Front Squat: 1X5@60, 1X5@65, 2X5@70 – rest 2 minutes.
Conditioning
1:00 ME Strict HSPU (regionals standard)
5:00 ME KB Snatch 24/16kg (apportion reps anyhow, but try to keep reps even)
1:00 ME Strict HSPU
3:00 ME KB Snatch 24/16kg (apportion reps anyhow, but try to keep reps even)
1:00 ME Strict HSPU
 

September 30, 2013

15 minutes to establish a 3RM Pause (3 counts @ bottom of knee) Snatch.
Conditioning
15 min AMRAP of:
100m run
30 Lateral Jumps over platform
100m run
15 C2B Pull-ups

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