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Workout of the Day (WOD)

September 14, 2012

Establish a 1RM Deadlift

 

1 mile run cooldown

September 13, 2012

Eight rounds for max reps of:
115 pound Hang power clean, 20 seconds
Rest 10 seconds
115 pound Push press, 20 seconds
Rest 10 seconds 
Row 2k

September 12, 2012

15 minutes to establish a 1RM Weighted Strict Pullup.

Notes: The pullup should begin with a 3 second pause with the arms fully extended, hanging beneath the bar.  If you do not have unassisted strict pull-ups, work on strict pull-ups with less bands.

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

September 11, 2012

EMOM for 5 minutes:
2 Hang Squat Cleans @ 70%

Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.

Strength
20 minutes to establish a 1RM Front Squat.
Conditioning
1:00 ME Burpees

September 10, 2012

 20 minutes to establish a 1RM Jerk

Any style, racks may be used.
Conditioning
“Diane”
21-15-9 of:
Deadlifts 225/155#
HSPU

 

 

September 8, 2012

Fight Gone Bad

September 7, 2012

7X2 Hang Squat Cleans + 1 Split Jerk – heaviest possible, rest 60 sec.

5 rounds for total reps-

1:30 AMRAP of:

10 Over the Box Jumps (no top touch) 20/14″
10 KBS 32/24kg
5 Over the Box Jumps (no top touch) 20/14″
5 Thrusters 115/75#

*Rest 1:00 after each round.

 

September 6, 2012

15 minutes Push Jerk practice/testing.

12 minute "Cindy"

September 5, 2012

5X5 Back Squats @ 75% – rest 90 sec.

-then-

1 minute AMRAP of Jerks @ 155/115#

-then (no break)-

100 Burpees for time.
*Perform 2 Power Cleans EMOM beginning after the first minute @ 155/115#.

Notes: There is a 10 minute cap on this effort.

-then (no break)-

1 minute AMRAP of Jerks @ 155/115#

Score is total number of Jerks and total time for Burpees.

 

September 4, 2012

7X2 Hi-Hang Cleans rest,  60 sec.

-then-

4 rounds for total reps of:

In 90 seconds Run 200m then with the remaining time perform AMRAP of OHS @ 115/75#.

*Rest 60 seconds after each round (including the final round).

-THEN-

400m Run for time (absolutely all out effort).

 

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