8 Eastman Street Cranford NJ 07016...908-272-7400

Workout of the Day (WOD)

February 16, 2018

1. Warm-up
Row 100/80 Calories

2. OLY
4 Sets:
1 Squat Clean from floor + Max Rep Hang Squat Clean (above knee)
@75-80% current 1RM Clean
Rest 3-4 Minutes

3. Met-Con 
AMRAP 20 Minutes
3 Rounds of “Cindy”
3 Squat Cleans 185/125lbs
Add 10/5lbs each Round

Lite Class

5 rounds of 

8 Power Cleans

12 Back Squats

16 Burpees

24 Cal row

30 Sit-ups

February 15, 2018

1. Primer
3 Rounds:
Row 200m
15 Push Ups

2. Strength
Front Squat
50 Reps for time @ 65%
Rack/Unrack anytime

3. Met-Con 
For Time:
25-20-15-10
Toes to Bar
Power Snatch 75/55lbs

Lite Class

1 mile run then

27-21-15-9
Burpees
Kettlebell Swings 

Core Work Finisher

February 14, 2018

Skill Work:  Rowing Technique

1. Warm-up
2 Steady Rounds:
Row 500m
15 Push Ups

2. OLY
Every 3 Minutes Complete 1 Set
Max Rep Touch and Go Snatch
Round 1 75%
Round 2 80%
Round 3 85%

3. Met-Con 
3-4 5:00 Rounds
21 Sumo DLHP 95/65lbs
21 Thrusters 95/65lbs
Max Calories on Bike/Row in remaining time
No Rest
 

Lite Class

4 rounds of

:45 on/:15 off

Double Unders

Squat Cleans

Handstand Hold/Plank Hold

100m run

Wall Sit

Push-ups 

Flutter Kicks

100m run

February 13, 2018

1. Warm-up
60 Bar Facing Burpees

2. Strength
Back Squat
 

3. Met-Con 
15.1 + 15.1a
AMRAP 9 Minutes
15 Toes to Bar
10 Deadlifts 115/75lb
5 Power Snatch 115/75lb

AMRAP 6 Minutes
Find 1RM Clean and Jerk

Lite Class

Run 800m
then
21-15-9
Back Squats
Calories on Bike/Row

Sit-ups 

Burpees 
then
Run 800m

February 12, 2018

1. Primer
3 Rounds:
10 Thrusters 
10 Dumbbell Snatch

2. Met-Con 
Beginning on a 3:00 clock, complete:
12 Squat Clean and Jerk at 165/110lbs

If completed before 3:00, add 3:00 to the clock and proceed to:
15 Squat Clean and Jerk

If completed before 6:00, add 3:00 to the clock and proceed to:
18 Squat Clean and Jerk

If completed before 9:00, add 3:00 to the clock and proceed to:
Max Rep Squat Clean and Jerk
 

3. Interval 
5 rounds of 
Row 250m
15 Bar Facing Burpees

Lite Class

30 Thrusters 

200m run

30 Hanging Knee Raises

200m run

20 Thrusters 

200m run

20 KBS

200m run

10 Thrusters 

200m run

10 Pull-ups 

200m run

 

February 9, 2018

1. Warm-up
2 Rounds of

10 Spidermans

10 Perfect Air Squats

10 Kip Swings

10 OHS

2. Skill Work

10:00 EMOM T2B

Pick a number you know you can go unbroken for 10 rounds.  If you are still working on stringing these together, choose 3-4.  If you are experienced, choose 6-8.  Stay consistent.  I don’t want to see 17 in set 1 and 4 in set 10.

3. OLY
3 Sets:
1 Snatch from floor + Max Rep Hang Snatch (above knee)
@70-75% current 1RM Snatch
Rest 3-4 Minutes

3. Met-Con 
3 Rounds:
50ft Dumbbell Front Rack Lunges 50/35
30 Box Jump Overs 24/20″
60 Double Unders

 

Lite Class

5 Rounds

50 Double Unders

50 Plank Jacks

50 Air Squats

50 Shoulder Taps in Plank Position

40, 30, 20, 10 of each

February 8, 2018

1. Primer
4 Rounds
Ski/Bike 10 Calories
5 Power Cleans

5 Front Squats

2. Strength
Front Squat
40 Reps for time @ 62.5%
Rack/Unrack anytime
 

3. Met-Con
Bike Battle

Lite Class

Bike Battle

Core Work Finisher

February 7, 2018

1. Warm-up
Coach’s Choice

2. Skill Work

Open Prep

25 Burpees Not For Time over a DB

25 Burpees Not For Time to a 6” Target

25 Bar Facing Burpees Not For Time

2. OLY
Every 3 Minutes Complete 1 Set
Max Rep Touch and Go Clean (Power, Squat or mix of both)
Round 1 70%
Round 2 75%
Round 3 80%

3. Met-Con 
Four 4:00 Rounds
20 Overhead Squats 115/85lbs
30 V-Ups
Max Effort 10m Shuttle Sprints

No Rest after each set.  Manage the sprints so you can go right back into the OHS.

.
Lite Class

5 Rounds of

12 Deadlifts

9 Hang Squat Cleans

6 Shoulder 2 OH

400m Run

February 6, 2018

1. Warm-up
3 Rounds

200m Run

15 Air Squats

15 Push-ups

 

2. Strength
BACK SQUAT
If you hit less than 8 reps last week, lower weight.
If you hit between 8 and 15, repeat weight and beat score.
If you beat 15 reps, up the weight.
Warm up sets:
8 reps @50% of working weight – Slow controlled pause squats
6 reps @75% – Focus on speed
Working Set – Max effort reps at chosen weight.
 

3. Met-Con 
16.1 Partner Workout
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

Lite Class

For Time:
50 Calorie Row
50 Burpees
Rest 1:00

40 Calorie Row
40 Burpees
Rest 1:00

30 Calorie Row
30 Burpees
Rest 1:00

20 Calorie Row
20 Burpees

10 Calorie Row
10 Burpees

 

February 5, 2018

1. Primer
3 Rounds:
15 Goblet Squats 53/35lbs
12 Pull-Ups

2. Skill Work

HSPU Progressions and Skill Work

3. Met-Con 
For Time:
10 Squat Snatch 135/95lbs
25 Handstand Push-Ups
10 Squat Snatch
25 Handstand Push-Ups
10 Squat Snatch
*Use Open Standard

Lite Class
EMOM for 15 Minutes
20 Kettlebell Swings
20 Goblet Squats
20 Sit-ups
*Alternate through movements

Rest 3:00

EMOM for 15 Minutes
15 Burpees
15 Hanging Knee Raises/T2B
15 Lunge Jumps Each Leg
*Alternate through movements

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