4/16 WOD

Strength: 4 Sets of Strict Press + Push Press for max reps
*You will choose a relativity light weight for yourr strict press (6-8 reps), you will then complete as many strict press as possible, once you can’t complete any more you will do as many push press as possible. Rest 90 Seconds b/w sets

Conditioner: Chipper for time (20 min cap)
-100 Dubs / 250 Singles
-60 Goblet Squats (2p/1.5p)
-50 Wall Balls (20,14)
-40 Burpees
-30 KB Swings (2p/1.5p)
-20 HSPU (45/25lb plates)
-10 Jumping Lunges (Each Leg)
-5 Rope Climbs

4/14 WOD

LETS GET READY FOR MAYHEM IN THE MEADOWLANDS BABY!!!!164946_558381337540411_1189338474_n

STRENGTH: FRONT SQUAT/RING DIPS/ PUSH UPS (20 MINUTES)

5-5-5-5-5, 2 MINUTE REST

CONDITIONER: FOR TIME

REPS OF 10-9-8-7-6-5-4-3-2-1N (15 MINUTE TIME CAP

THRUSTERS (95,65)

100M SPRINT BETWEEN EACH REP SCHEME

EXTRA CREDIT: 3 ROUNDS

1 MIN HAND STAND HOLD OR PUSH UP PLANK

10 PLATE BURPEES (JUMP ON 15LBS PLATE)

AFTER 3 ROUNDS 5-10 MINUTE MODERATE PACE ON AIRDYNE BIKE

 

 

 

4/10 WOD

IS THIS THE WOD FOR TOMORROW?

MysteryBox-Surprise-WOD

TEAMS OF 2: 1 PERSON WORKS AT A TIME

20 MINUTE AMRAP

400M MED BALL RUN, ONE BALL PER TEAM, SWITCH HANDS WHEN NEEDED

2 ROPE CLIMBS (20 TOES TO BAR FOR SCALE)

20 DEADLIFTS (225,135)

20 RING DIPS

20 BURPEES

 

 

 

Saturday WOD

-Remember guys and gals, Barbell Club at Noon on Sundays. $10 a head. This week, Cleans technique and accessory work.

-Also Meghan Calhoun, our new in house Sports Massage Therapist, will be in for classes tomorrow. Only a $1 a minute, I highly recommend you use her either pre or post workout, or both…

Strength: Strict Pull-ups – 7-6-5-4-4

Conditioner: “Nancy” 5 Rounds
-400m Run
-15 Overhead Squats (95,65)

4/3 WOD

Strength: Back Squat 5×3
Strict Pull Ups b/w sets, 7-6-5-4-3
*Rest 90 Seconds after pull ups
Conditioner:
Buy In: 100 Double Unders (250 Singles) then,
21-15-9 of the following…
-Front Squat (135,95)
-Pull Ups
-T2B

Team WOD – Meadowland Style

Today’s workout is inspired by our upcoming Team Competition in NY at the meadowlands…

 

Strength: Strict Dips -¬† 5×5 use weight if needed (scale will be strict push ups)

Conditioner 1: 15 Min AMRAP – Teams of 3 Everyone works at the same time.

* While teammate 2 completes 60 lunges, teammate 1 must complete as many push press as possible for reps (this will be your score) If teammate 3 fails to hold the handstand, teammate 1 must stop push press until teammate 3 is back into handstand. Once teammate 2 completes 60 lunge steps all teammates switch positions.

Teammate 1 – Push Press (115,75)
Teammate 2 – Overhead Plate Lunges – 20 steps, 10 steps each leg (45,25)
Teammate 3 – Handstand hold on the wall

Conditioner 2: 7 Min AMRAP – Teams of 3 Everyone works at the same time.

* While teammate 1 completes as many bench press as possible, teammate 2 must hold a plank for the reps to count. If teammate 2 fails to hold the plank, teammate 1 must stop bench press and everyone will switch potions. Goal is to get as many reps as a team on the bench press as possible in 8 minutes.

Teammate 1 – Bench Press (135,75)
Teammate 2 – Push up Plank
Teammate 3 – Spot on the bench press