12 Commerce Drive Cranford NJ 07016...908-709-4200

Workout of the Day (WOD)

May 3, 2019

Warm-up

2 Rounds of

15 Wall Ball

10 Spidermans with w/twist

 

Back Squat Prep

2 Rounds of

Glute Activation (1:00 per side)

10 Kossack Squats each side with Barbell

10 Empty Bar Back Squats

 

Strength

Back Squat (Last week of this linear progression)

4x3@85% of 1RM

 

Get Your Crew Together for Belmar Beatdown WOD 3 “MAYDAY”

10:00 AMRAP Relay Style

Teammate 1: 30 Thrusters + 15 OTB Burpees

Teammate 2: 25 Thrusters + 20 OTB Burpees

Teammate 3: 20 Thrusters + 25 OTB Burpees

Teammate 4: 15 Thrusters + 30 OTB Burpees

 

Max Rope Climbs in Remaining Time

RX: 95/65 + 15’ RC

Masters: 75/55 + 15’ RC

Scaled: 75/55 + 10’ RC

 

Lite Class

30-25-20-15-10-5

Band Pull-Apart while in Wall Sit Position

Sit-ups

DB Squat Cleans

*After each set side shuffle down/back 3x

May 2, 2019

Warm-up

1 mile run

 

Skill Work

HS Hold on Wall

Freestanding HS

HS Walk

(Even if you don’t have these skills, come in! We have drills for beginner to advanced)

 

Sprints

3 Rounds of

250m Row SPRINT!

150m Ski SPRINT!

.5 mile Bike SPRINT!

*Rest as needed between efforts

 

Lite Class

Mile Run Warmup

Buy In: Regular Class Sprints

Remaining Time AMRAP of

5 Pull-ups

10 Tricep Band Press Downs

15 Goblet Squats

May 1, 2019

Warm-up

800m Run

Foam Roll

Band Stretches on the Rig

 

Abs for Days!

 

Met-Con

13:00 AMRAP

10 Hang Power C&J 135/95

200m Run

10 OTB Burpees

100m Run

10 Thrusters 135/95

200m Run

 

Lite Class

Core Work then

10 ->2 Hang Power C&J

200m Run

10 ->2 OTB Burpees

100m Run

10  ->2 Thrusters

200m Run

April 30, 2019

Warm-up

2 Rounds of 10 of the following

Spidermans with twist

Scorpions

Lunge

Burpee

Pass Through

PVC OHS

 

BB Snatch Warm-up

 

15:00 to Build up to a Heavy Snatch Triple (not T&G)

After each set 1 set of 3

:10 chin over the bar hold + :05 Negative

 

Conditioning

“Amanda”

9-7-5

Snatches 135/95

Ring Muscle-Ups

 

Lite Class

4 Rounds of

30 Slam Ball

30 Lunge Jumps

30 Burpees

300m Run

April 29, 2019

Warm-up

20 Cal Row

20 Cal Ski

20 Slow Air Squats with Perfect Form

20 Double Unders

20 Front Squats

Front Rack Mobility

 

Asbury Park Summer Games WOD 1

7 Minutes to Establish 7 Rep Max Front Squat:

You can’t squat clean the first rep.  Stand with hips and knees extended before starting rep 1          

 

Conditioning

For Time

30 Cal Row

100 Double Unders

30 Cal Ski

25 Cal Row

80 Double Unders

25 Cal Ski

20 Cal Row

60 Double Unders

20 Cal Ski

15 Cal Row

40 Double Unders

15 Cal Ski

10 Cal Row

20 Double Unders

10 Cal Ski

 

Lite Class

Class Warm-up then class wod

April 26, 2019

1.    Warm-up

1 mile run

 

2.    Shoulder Stability Work

 

3.    Skill/Volume Work

Every :90 for 10 Rounds 

5 T2B

5 Strict Pull-ups

 

  1. Conditioning

30 Cal Bike Buy In 

30 Box Jumps 24/20”

30 Burpees

20 Box Jumps

20 Burpees

10 Box Jumps

10 Burpees

30 Cal Ski Cash Out

*You can Ski as the cash in but must bike as the cash out 

 

Lite Class

"Morrison"

50-40-30-20-10

Wall balls 

Box jumps 

KBS

April 25, 2019

1. Warm-up

2 Rounds of 

Slow Bear Crawl Down/Back

Lunge Down/Back

Side Shuffle

10 Pass Throughs

10 PVC OHS

 

2.    Snatch Skill Accessory Work

a.    Snatch Grip Press or Push Press

b.    Snatch Grip Press into OHS

c.    Snatch Balance

d.    Snatch Drop

 

  1. Work up to 75% of your 1RM Snatch then 

       EMOM 1 Squat Snatch + 1 Hang Squat Snatch x 5 Rounds 

 

  1. Conditioning

       For Time

       30 Wall Ball

       300m row

       20 Wall Ball

       200m row

       10 Wall Ball

       100m row

 

Lite Class

Class Warmup then

22 DL  

22 OHS 

22 burpees

22 pull ups

22 DB squat cleans 

*400m run after each exercise

April 24, 2019

  1. Warm-up

400m Run

10 Good Mornings

10 Power Cleans

10 Front Squats

10 Push Press

 

  1. Mobility

 

  1. Conditioning 

For Time:

800m Run Buy In

10 Power Cleans 155/105

50 Double Unders

10 Front Squats 155/105

50 Double Unders

10 Push Jerks 155/105

50 Double Unders

10 Clusters 155/105

800m Run Cash Out

 

Mobilize in the remaining time

 

Lite Class

Same as Regular Class

April 23, 2019

Warm-up

2 Rounds of 

500m Row

10 Spidermans with w/twist

10 Lunges with plate OH

 

2.    Back Squat Prep

2 Rounds of 

Glute Activation (1:00 per side)

10 Kossack Squats each side

10 Empty Back Squats 

 

3.    Strength

Back Squat 

4x4@80% of 1RM

 

Bodybuilding Accessory Work 

3 Sets of 10 of

DB Bench Press (slow and controlled)

Bicep Curls (slow and controlled)

Band Tricep Pushdown

 

  1. Conditioning

50-40-30-20-10

Double Unders

20-15-10-5

KBS 53/35

 

Lite Class

Class Warm-up then

8:00 to complete 60 burpees

8:00 to complete 1200m run

8:00 to complete "Annie" (50-40-30-20-10 Double Unders/Sit-ups)

8:00 to complete 2000m row

April 22, 2019

Rookie Rumble Day!

 

Warm-up

2 Rounds 

15 Cal Ski

15 Cal Bike

10 Hang Power Cleans

10 Good Mornings

5 Strict Press

5 Push Press

 

Coach Led Barbell Warm-up

 

WOD 1:

6:00 to find max power clean + hang power clean + shoulder to overhead. Bar stays in hands for the entire complex. Must FINISH the complex before the 6:00 time cap. 

 

WOD 2:

8:00 to do: 

20 burpees to a plate (45/25lb plate for all athletes)

15 power cleans

15 front squats (75/55 beginner, 95/65 intermediate, 135/95 RX)

10 push press

15 front squats 

15 power cleans

Max burpees to a plate in remaining time

 

Core Finisher

 

Lite Class

Partner WOD

100 Cal on Bike

100 Shoulder to OH

100 Deadlifts

100 T2B

100 Plank High Fives

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