1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

August 12, 2019

Warm-up

4 Rounds of

Band Pull Aparts x 10

Band Rows x 10

Wall Ball x 10

Kip Swings x 10

 

Overhead Mobility

 

Build to a moderate 5 Rep S2OH

 

For Time:

5 Rounds of 

15 Wall Ball 20/14

12 Box Jumps 24/20”

9 T2B

 

Lite Class

Class Warm-up then

Class WOD

August 9, 2019

Warm-up

 

2 Rounds of 

200m Ski

15 Burpees

200m Ski

15 Air Squats

200m Ski

15 PVC OHS

 

Mobility

Foam Roll Quads, Glutes and Hip Flexors

Banded Hip Flexor Stretch

Ankle Dorsiflexion Work

 

Back Squat

5x5 @70%

 

Conditioning 

21-15-9

OHS 95/65

Russian Swings 70/53

Box Jump 24/20”

 

Lite Class

Class Warmup then

21 OHS, KBS, Box Jump

400m Run

15 OHS, KBS, Box Jump

.75 Mile Bike

9 OHS, KBS, Box Jump

400m Ski 

Then back up the ladder finishing with 400m Ski after the set of 21

 

August 7, 2019

Warmup

5:00 of movement (row, ski, bike or run)

Then 3 rounds of 

10 Downward Dog to Spiderman (5 each side)

10 Kossack Squats (5 each side)

10 Hollow Rocks

10 Push-ups 

10 Air Squats

 

Front Rack Mobility

 

Oly 

Within a 15:00 clock you must build up to 65% of your 1RM Clean and do 3 Max Effort sets of Hang Squat Cleans. Rest as needed between efforts. Record your total for the 3 sets. 

 

Conditioning 

20 Cal Bike or Ski Buy In then

21-15-9

Thrusters 115/75

OTB Burpees

20 Cal Bike or Ski Cash Out (choose the option you haven’t done yet)

 

Lite Class

Class Warmup and WOD

July 31, 2019

Meet at the Cranford track at 5, 6 or 7am and 5:15 and 6:15 pm  

20 rounds (10 rounds each)

FIRST PARTNER:

sprints 100 m and then immediately does 10 burpees

SECOND PARTNER

...as soon as they're done the second partner sprints 100 m and then does 10 burpees

July 30, 2019

Tuesday

 

Warmup 

4 Rounds of

400m run

10 spidermans 

10 kip swings

10 sit-ups 

 

800m Weighted Run Buy In 25/15

 

Rest 3:00

 

30-20-10

Bike for Cals

10-20-30 

T2B

 

Rest 3:00

 

30-20-10

Ski for Cals

10-20-30

OH Walking Lunge each leg

 

Lite Class

same as regular

July 29, 2019

Warm up

Line Drills

Mobility

3 part Conditioning

50 Burpees

Rest 3:00

5 Rounds of 

2 Rope Climbs

20 Air Squats

200m Run

Rest 3:00

50 Burpees

 

Finisher

20 Wall Walks

Lite Class

Same as Regular Class

July 26, 2019

Warm-up
Bike 15 Cals
PVC Pass Throughs x 15
PVC OHS x 15
PVC Good Mornings x 15

Snatch Prep
Band Pull Aparts x 20
Supinated Hang x 1:00
Muscle Snatch x 5
Power Snatch x 5
OHS x 5 with :10 Hold in the bottom on each rep
Good Morning x 5
Hang Squat Snatch x 5

Oly
Every 2:00 for 6 Rounds @70% of 1RM
Squat Snatch, drop, Squat Snatch, drop, Squat Snatch + 2 OHS

Conditioning
“Diane”
21-15-9
Deadlifts 225/155
HSPU

Lite Class
Mile Run Buy In then
15 Rounds of Cindy
Mile Run Cash Out

 

July 25, 2019

Warm-up

2 Rounds of

200m Ski

10 Burpees 

10 Spidermans 

 

Mobility

 

Pigeon Pose x 1:00 per side

Couch Stretch x 1:00 per side

Ankle Mobility

Accumulate 1:00 Supinated Hang from Rig

Glute Activation 15 Steps each way

 

Back Squats Week 12 PR TIME!

1 x 5 @ 25%

1 x 3 @ 40%

1 x 2 @ 60%

1 x 1 @ 75%

1 x 1 @ 85%

1 x 1 @ 95%

1 x 1 @ 102%

Conditioning
21-15-9
Cal Row
Front Squat 135/95

Lite Class
21-15-9
Cal Row
Back Squat
Hanging Knee Raises

Rest 2:00

21-15-9
Cal Row
Front Squat
2x Sit-ups
 

July 24, 2019

Warm-up
4:00 of movement on Bike, Ski or Run
Foam Roll with a focus on hips, quads and hamstrings

Shoulder Stability Work
3 Rounds of
Suitcase Carry Down/Back each arm
Bottoms up Hold at 90 Degrees Down/Back each arm
Y, T, W

Conditioning
14:00 AMRAP
2 Rounds of
5 Single arm DB Hang C&J each arm 50/35
25 Sit-ups
Then
2 Rounds
5 Single arm DB Hang C&J each arm
50 Double Unders

 

Lite Class
Class Shoulder Stability and WOD

July 23, 2019

Warm-up
2 Rounds of
10 Burpees
10 Cal Ski
10 Kip Swings
10 Air Squats

 

Barbell Warmup

Oly
20:00 to Build up to a Heavy
Power Clean, drop, Squat Clean, drop, Hang Squat Clean

1 Round of
15 Cal Bike
15 Burpees
15 C2B Pull-ups

Rest 3:00

1 Round of
12 Cal Bike
12 Burpees
12 C2B Pull-ups

Rest 2:00

1 Round of
9 Cal Bike
9 Burpees
9 C2B Pull-ups

Rest 1:00

1 Round of
6 Cal Bike
6 Burpees
6 C2B Pull-ups

All of these intervals should be done with MAX INTENSITY AND EFFORT!!

Lite Class
2 Rounds of

1 Round of
15 Cal Bike
15 OTB Burpees
15 Pull-ups
15 Thrusters
Rest 1:00

1 Round of
12 Cal Bike
12 OTB Burpees
12 Pull-ups
12 Thrusters
Rest 1:00

1 Round of
9 Cal Bike
9 OTB Burpees
9 Pull-ups
9 Thrusters
Rest 1:00

1 Round of
6 Cal Bike
6 OTB Burpees
6 Pull-ups
6 Thrusters
 

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