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

Workout of the Day (WOD)

September 21, 2018

Warm-up

Gymnastics Warm-Up

 

Volume Training

10:00 EMOM

Strict Pull-ups (C2B if strict x 5 per minute are easy) x 5

 

Conditioning

3 rounds of

Sprint down/back x4

Bear Crawl down/back x3

Burpee Broad Jump down/back x2

Side Shuffle x1

 

Core Finisher:

Coach’s Choice

 

Lite Class

Class Warm-up

800m run

10 push-presses
20 front squats
30 kettlebell swings
400m run
30 kettlebell swings
20 front squats
10 push-presses

800m run

 

September 20, 2018

Warm-up

2 Rounds

Spidermans x 10

Glute Activation x 1:00 per side

Clam Shells x 20 per side

 

Ankle Mobility

 

Back Squat Week 1 Day 2

Warm-up to 50% of your 1RM + 5-10#

Complete 1 set of Back Squats x 20 @50% of your 1RM + 5-10#

 

Team WOD

Teams of 3 Complete

5:00 ME/1:30 Rest

Ski Erg

Bike

Row

Score is Total Calories of all 3 movements

 

Lite Class

Class Warm-up

21-15-9

Ski Erg

DB Snatches (21 each arm, 15 each arm, 9 each arm)

Rest 2:00

21-15-9

Bike

Burpees over the DB

September 19, 2018

Warm-up

Wall Ball x 20

Strict Pull-up x 10

Wall Ball x 15

Strict Pull-up x 5

 

15:00 Coach Led Mobility

 

Conditioning

For Time:

800m Run

21 Power C&J 155/105

1 Rope Climb

400m Run

15 Power C&J 155/105

2 Rope Climbs

800m Run

9 Power C&J 155/105

3 Rope Climbs

 

Lite Class

Class Warm-up and Class WOD

September 18, 2018

Warm-up

Complete Coach Led Upper Body Warm-up with Focus on Shoulders

Thoracic Extension on Foam Roller

Elbows Together (External Rotation)

Internal/External Rotation

Arm Circles

Serratus Anterior Push-ups

Band Pull Aparts

Band Face Pulls

Wall Press

 

Skill Work

Handstand Push-up Variations and Scaling Options

(If you are proficient in HSPU, you will do EMOM 10 of 3 strict or deficit HSPU)

 

Conditioning

15 Cal Row

3 HSPU

12 Cal Row

6 HSPU

9 Cal Row

9 HSPU

6 Cal Row

12 HSPU

3 Cal Row

15 HSPU

 

Lite Class

Warm-up

2 Rounds of

800m Run

500m Row

400m SkiErg

 

HSPU Skill Work

 

5 Rounds of

15 Cal Bike

10 Burpees

September 17, 2018

Warm-up

400m run then

Air Squats x 15

Lunge Steps x 15 each leg

World’s Greatest Stretch x 10 each side

 

Back Squat Week 1 Day 1

Warm-up to 50% of your 1RM 

Complete 1 set of Back Squats x 20 @50% of your 1RM

 

Conditioning

3 Rounds of :50 on/:10 Rest (transition)

1.     Sit-ups

2.    Box Jumps 24/20”

3.    Russian KBS 53/35

4.    Hollow Rock

5.    DB Single Arm Hang Power Clean & Jerk (Switch every 5 reps)

6.    Rest

 

Lite Class

Class Warm-up

3 Rounds of :50 on/:10 Rest (transition)

1.     Sit-ups

2.    Box Jumps 24/20”

3.    Russian KBS 53/35

4.    Hollow Rock

5.    DB Single Arm Hang Power Clean & Jerk Right Arm

6.    DB Single Arm Hang Power Clean & Jerk Left Arm

7.    Back Squat

8.    Mountain Climber

9.    Rest

 

September 14, 2018

Warm-up

Lunge Down and Back with a: 03 hold per step to stretch out the hip flexors.

10 of the following with an empty barbell:

Hang Power Clean

Front Squat

Strict Press

Good Morning

BTN Push Press

 

 

20:00 to Build up to your best weight in the following complex:

Power Clean + Front Squat + Push Jerk + Hang Squat Clean + Split Jerk

 

Accessory Work

Reverse Hyper demo and explanation

DB Pullover x 10 (3 sets) 3030 tempo

DB Bicep Curls x 10 each arm (3 sets) 3030 tempo

Accumulate 2:00 of L-Sits

 

Lite Class

22 DL  

22 OHS 

22 burpees

22 bent over rows

22 DB squat cleans 

*400m run after each exercise

 

September 13, 2018

Warm-up

1 Mile Run

Coach Led Mobility

 

Teams of 3 complete (1 work/2 rest)

2 Rounds of

300 Double Unders

2000m Row

100 Box Jumps

*After each completed movement, each athlete must complete 1 rope climb.

 

Lite Class

Same as regular

September 12, 2018

Warm-up

2 Rounds of

Air Squats x 25

Glute Activation x 1:00 per side

1 arm KBS x 10 each side

 

Barbell Warm-up

 

WOD Prep

Warm-up to 15-20# heavier than you will go in the wod and complete 

2 Rounds of 

100m run

3 Power Snatches 

Then

3 Rounds of 100m run

3 OHS

 

For Time

3 Rounds of 

200m Run

10 Power Snatches 145/100

Then

3 Rounds of

200m Run

10 OHS 145/100

 

Lite Class

Core Warm-up with Coach Josh

Class will be divided into 2 groups to complete the following movements (reps will be determined by the number of people there)

Wall Ball

Sprints

KBS

Row

September 11, 2018

Take a moment today to remember all who lost their lives on this day 17 years ago.  

 

Warm-up

Spider-Man’s x 10

Scorpions x 10

Push-ups x 10

Burpee Broad Jump Down and Back 

 

Handstand Walk Progression Drills

 

Hero WOD

3 Rounds For Max Reps 

1 minute Squat Cleans (155/105 lb)

1 minute Shuttle Sprints (20 ft forward, 20 ft backwards)

1 minute Deadlifts (245/165 lb)

1 minute Burpees

1 minute Jerks (155/105 lb)

Rest 1:00

 

US Army Sergeant Jason A. Santora, of Farmingville, NY, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, GA died in Logar province, Afghanistan on April 23, 2010, from wounds sustained during a firefight with insurgents. 

He is survived by his parents Gary and Theresa and sister Gina.

Lite Class

Same as regular class.

September 10, 2018

Warm-up

2 Rounds of

20 Lunge Steps Each Leg

15 Burpees

10 STRICT Pull-ups

 

Back Squat

1x10 @50%

1x10 @55%

1x10 @60%

 

For Time

60 DB Snatches 50/35

50 Med Ball Cleans 20/14

40/30 Calorie Row

30 Burpees Over the Medball

 

Lite Class

5 Rounds of 

20 DB Snatches 

20 Med Ball Cleans 

20 Calorie Row

20 Burpees Over the Medball

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