1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

June 14, 2013

5X3 HBBS @ 65% – rest 90 sec.
Conditioning
4 rounds for time:
Run 400m
12 HSPU (regionals standard)
12 Pullups

June 13, 2013

5 rope climbs
2 snatches
10 slam ball
4 rope climbs
4 snatches
10 slam ball
3 rope climbs
6 snatches
10 slam ball
2 rope climbs
8 snatches
10 slam ball
1 rope climb
10 snatches
10 slam ball

June 12, 2013

 12 minutes to establish a 1RM Power Snatch.
 12 minutes to establish a 1RM Power Clean & Push Jerk.
Conditioning
3 rounds for time of:
5 Muscle-Ups
20 KBS 24/16
40 Double-Unders

June 11, 2013

7X1 Clean and Jerk up to 80% – rest as needed, no higher than 80%
Conditioning
Row 1k
50 Wall Ball 20/14
100 sit-ups

June 10,2013

7X1 Snatch up to 80% – rest as needed, no higher than 80%
Conditioning
12 minute AMRAP of:
7 Power Clean & Jerks @ 155/105#
14 Front Squats @ 155/105#
Run 200m

June 8, 2013

June 7, 2013

7X2 Bench Press – heavier than last week, rest exactly 90 seconds.
Conditioning
For Time
400m run
Then
3 rounds of
5 OHS 135/95
10 Pull-ups
15 Wall Ball 20/14
Then
400m run

June 6, 2013

 
22-18-14-10-6
KB Thrusters (all right then all left 53/35) 11-9-7-5-3
HRPU
V-ups (lemon squeezers, sit ups)
Cash out – 50 burpees

June 5, 2013

10X1 Hi-Hang Clean + 1 Jerk – heaviest possible, rest 60 sec.
5X5 Front Squats @ 70% – rest 60 sec.
Conditioning
Row 1k
30 Muscle-ups
Row 1k

June 4, 2013

Every 40 seconds for 4 minutes:
1 Clean (full) + 1 Push Jerk + 1 Split Jerk 70%
*Notes: These should be completed as a complex, without dropping the bar between movements.
Conditioning
For time:
20 Burpee Over-the-Box Jumps 20″
40 TTB
20 Burpee Over-the-Box Jumps 20″
40 Row for Calories
20 Burpee Over-the-Box Jumps 20″
40 C2B Pullups
20 Burpee Over-the-Box Jumps 20″

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