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TODAY'S WORKOUT

06.30.2017

6/30/2017

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WARMUP
Row/Run/Bike/Jump upon arriving
-
30 KB Figure Eights
30 KB Around the world
20 SA KB Swing (10/10)

Split Jerk Instruction & Progressions

LIFT
1-12 Minutes to find 1RM Split Jerk 
2-12 Minutes to find 1RM BTN Split Jerk 

WOD
FOR TIME
60 KB Clean (30/30) @ 53/35
50 KB Swings
40 KB SDHP
30 KB Snatch (15/15)
20 Goblet Hold Box Step Ups @ 20”​

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06.29.2017

6/29/2017

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WARMUP
Row/Run/Bike/Jump upon arriving
-
:60 Banded Tricep
:60 Banded Bully + Pec Mob
10 Plank to Pushup
w/ empty bb
5 HNG Muscle Clean
5 FSQ
5 Jerk

LIFT
1-4x2 Clean High Pull + 1 CJ @ 70 of CJ
2a-Alt DB Bench Press 12-10-8-8/8 
2b-Lying DB Fly 4x8 

WOD
15 AMRAP
3-6-9-12….ETC
Front Squats @ 135/95; off ground
25 Double Unders in between each rung


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06.28.2017

6/28/2017

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WARMUP
Row/Run/Bike/Jump upon arriving
-
:60 Couch Stretch
8 Squat
10 PVC Pass-through
8 Press
8 Push Press
8 Push Jerk
5 Front Squat
5 SDHP

LIFT
1-4X3 Back Squat @ 75
2-4x2 Push Press + 2 Push Jerk
3a-3xF BW Barbell Row
​
3b-3x10 DB Pullover 
​

WOD
21-15-9
Thrusters
Sumo Deadlift High Pull
@95/65

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06.27.2017

6/27/2017

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WARMUP
Row/Run/Bike/Jump upon arriving
-
2:00 Lax Shoulder Mob
3 Snatch Progression
3 Clean Progression

LIFT
1-10 Minutes to find a heavy Hang Snatch 
2-5 EMOM; 3 Power Clean + 3 Deficit HSPU

WOD
"2015 CrossFit Games Open WOD 15.4"
Complete as many rounds as possible in 8 minutes of
3 HSPU
3 Clean @185/125
6 HSPU
3 Clean
9 HSPU
3 Clean
12 HSPU
6 Clean
15 HSPU
6 Clean
18 HSPU
6 Clean
21 HSPU
9 Clean
*add 3 reps to HSPU each round
*add 3 reps to Cleans every 3 rounds

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06.26.2017

6/26/2017

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WARMUP
2x5 Wall Squat
2x20 Squat
50' Walking Lunge Forward
50' Walking Lunge Backward
10 Push-ups

-Then-

10-9-8-7-6-5-4-3-2-1
Pullups
*30 sec FLR btw Rungs

-Then-

WOD
5 RFT
10 Burpees
15 KB Swing 
200m KB Farmer Carry
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HAPPY 250th BIRTHDAY TOMS RIVER

6/24/2017

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Picture
WARMUP
PARTNER ROWLING W/ BURPEES

LIFT 
TURKISH GET UP INSTRUCTION 
TGU 3, 2, 1, 1, 1

WOD
"Goose Creek"
To commemorate the Toms River's 250 years! 
FOR TIME 
WITH A PARTNER
1767M ROW (TOMS RIVER CREATED IN YEAR 1767)
THEN 
25 AMRAP (A MINUTE FOR EACH DECADE)
6 BURPEES (JUNE)
24 RUSSIAN KB SWINGS (70/53) (24th)
17 ALT LUNGES (2017)
THEN 
2017M ROW (YEAR OF 250th CELEBRATION)


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06.23.2017

6/23/2017

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WARMUP
800m Med Ball Indian Run
 
LIFT
15 EMOM
100m Sprint
 
WOD
3 Rounds For Time
200M Row
40 Situps
20 Pushups
10 Deadlift @ 225/155
*15 minute cap

​
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6.22.2017

6/22/2017

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WARMUP
10 Stationary Lunge
15 Banded RDL off upright
10 Band Pulldowns
10 Band Press Downs
20 Alt Band Press
 
LIFT
1a-3x8 Split Squat (8/8)
1b-3x10 Barbell Hip Thrust 
2-Rope Climb Instruction OR 10 minute Max Effort Rope Climbs
 
 WOD
“NATE”
​20 AMRAP

2 Muscle Ups
4 HSPU
8 KB Swings @ 70/53

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06.21.2017

6/21/2017

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WARMUP
500M Row
10 Squat
10 Deadlift
10 Press
-Dumbbell Snatch Instruction
-Toes to Bar Instruction

 
LIFT
1-3x3 Back Squat @ 70
2-4x4 Deadlift 
3a-3x6 Seated Barbell Shoulder Press
 
WOD
21-15-9
Dumbbell Snatch @ 70/50
Toes To Bar

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06.20.2017

6/20/2017

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WARMUP
1:00 Foam Roll
1:00 Couch
10 Forward Lunge
10 Lateral Lunge (10/10)
3 CJ Progression
3 Snatch Progression
 
LIFT
1-5x1 Clean and Jerk
2-5x1 Snatch
3-3x3 Front Squat
 
WOD
10 AMRAP
20 Double Unders
20 KB Swings @ 53/35
20 Air Squat

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