1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

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
 

March 31, 2014

3x10 strict push-ups
5 x 10 bench press @ 60%
100 double under buy in
3 rounds
15 KBS
15 burpees
15 goblet squats
100 double under cash out

March 28, 2014

Workout 14.5
For time
21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Bar Facing Burpees

March 27, 2014

22-16-10
Kb/db snatches 53/35
Pistols
*sub pistols for 55-40-25 air squats if you can't do pistols
3 minute rest

10 rounds
20 sec ME double unders
10 sec rest
20 sec Hollow hold
10 sec rest
20 sec ME slamball 50/30
10 sec rest
 

March 26, 2014

10:00 to work up to a heavy hang power clean + push jerk EMOM - 5:00 2 hang power clean and push jerks @75% of above
Partner WOD Complete the following:
2000m row
30 Thrusters 105/75
30 Box Jumps
30 Toes 2 Bar
30 KBS 70/53
2000m row
Finisher 3 sets of 10 Hollow/Arch

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