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Author Archives: Justin

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Friday, September 23rd

Posted on by Justin

OTM 10
Power Clean + Front Squat + Clean
- moderate weight, technique work

21-15-9
Cleans (115/80)
Push-ups

Rx+ 135/95 & Ring Dips
(Elizabeth)

Extra Credit Work:
Endurance:
Run
8 Rounds

200m Run
200m Recovery Walk

Skill Development:
Strict HSPUs 5×5

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Thursday, September 22nd

Posted on by Justin

“Filthy 30 with Pulls”
*between each movement, perform 5 Pull-ups or one Muscle-up

30 Box Jumps
30 Jumping Pull-ups
30 Kettlebell Swings (25/35 pounds)
30 Walking Lunges
30 Knees to Elbows
30 Push Presses (35/45 pounds)
30 Good Mornings (45/35 pounds)
30 WallBalls (14/20 pound ball)
30 Burpees
30 Double-Unders

*between each movement, perform 5 Pull-ups or one Muscle-up

Extra Credit Work:
Endurance:
Air Bike
100 Calories for time

Oly/Strength:
OTM 5
Push Jerk + Split Jerk
@ 75% of C&J 1RM

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Wednesday, September 21st

Posted on by Justin

Back Squat 8

4 Rounds
400m Run
12 Front Squats (115/80)
6 Bar-hop Burpees

Extra Credit Work:
Endurance:
Row
8 Rounds
:20 on – max meters
:20 rest

Oly/Strength:
Barbell Lunges
3×12

Skill Development:
5 Rounds
1 Legless Rope Climb
10 Pistols

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Tuesday, September 20th

Posted on by Justin

OTM 5
Hang Power Snatch + OHS
OTM 5×2
Hang Snatch
OTM 5×1
Hang Snatch

Partner WOD
8 Rounds (4 Rounds each)
250m Row
10 Heavy DB Snatches, alternating

Extra Credit Work:
Endurance:
Run
400m
800m
400m
- rest as needed between runs

Oly/Strength:
Overhead Squat 15RM

Skill Development:
Hand Stand Holds, Shoulder Taps, Handstand Walking

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Monday, September 19th

Posted on by Justin

Deadlift 3

AMRAP in 9
9 Russian KB Swings
9 American KB Swings
9 NPU Burpees
9 Box Jumps

Extra Credit Work:
Endurance:
Air Bike
3 x 2 min for Calories
- rest 1 min

Oly/Strength:
OTM 7×1
Power Clean @ 80% of 1RM

Skill Development:
3 Rounds
10 GHRs
15 GHD Sit-ups

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Aspire Strong – September 19th

Posted on by Justin

Monday

Intermediate
Squat 3×5
Press 3×5

Advanced
Squat 5, 5, 5
Press 1 RM

AMRAP in 14
7 Single Arm DB Push Presses L
14 KB Swing
7 Single Arm DB Push Presses R
14 Pistols

Wednesday

Intermediate
Deadlift 5

Advanced
Power Snatch 8×2

400m Run
8 Power Clean & Jerk (155/105)
12 Strict CTB Pull Ups
6 Power Clean & Split Jerk
10 Strict CTB Pull Ups
4 Power Clean & Split Jerks
8 Strict CTB Pull Ups
400m Run

Skill Work
HSPUs or Handstand Walks

Friday

Intermediate
Squat 3×5
Bench Press

Advanced
Barbell Lunge 4×6 each leg (use 40% of Back Squat 1 RM)
Floor Press 5, 5, 5

AMRAP in 12 minutes:

10 Dumbbell Thrusters
Row 250 meters

Saturday

Intermediate / Advanced
Clean & Jerk 2, 2, 2, 2, 2

9,8,7,6,5,4,3,2,1
Power Cleans (135/95)
Burpee Pull-ups

Skill Work
Rope Climbs

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This Week’s WODs

Posted on by Justin

Monday, September 19th
Deadlift 3

AMRAP in 9
9 Russian KB Swings
9 American KB Swings
9 NPU Burpees
9 Box Jumps

Tuesday, September 20th
OTM 5
Hang Power Snatch + OHS
OTM 5×2
Hang Snatch
OTM 5×1
Hang Snatch

Partner WOD
8 Rounds (4 Rounds each)
250m Row
10 Heavy DB Snatches, alternating

Wednesday, September 21st
Back Squat 8

4 Rounds
400m Run
12 Front Squats (115/80)
6 Bar-hop Burpees

Thursday, September 22nd

“Filthy 30 with Pulls”
*between each movement, perform 5 Pull-ups or one Muscle-up

30 Box Jumps
30 Jumping Pull-ups
30 Kettlebell Swings (25/35 pounds)
30 Walking Lunges
30 Knees to Elbows
30 Push Presses (35/45 pounds)
30 Good Mornings (45/35 pounds)
30 WallBalls (14/20 pound ball)
30 Burpees
30 Double-Unders

*between each movement, perform 5 Pull-ups or one Muscle-up

Friday, September 23rd
OTM 10
Power Clean + Front Squat + Clean
- moderate weight, technique work

21-15-9
Cleans (115/80)
Push-ups

Rx+ 135/95 & Ring Dips
(Elizabeth)

Saturday, September 24th
Push Press 3

5 Rounds
10 Toes to Bar
10 Push Presses @ 50%
200m Run

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Saturday, September 17th

Posted on by Justin

Press 1RM

“Talladega Nights”
(courtesy of CFNE)
AMRAP in 3
7 Burpees
7 Medball Squat Jumps
- Rest 3 Minutes
AMRAP in 3
Row for Calories
- Rest 3 Minutes
AMRAP in 3
7 Burpees
7 Medball Squat Jumps
- Rest 3 Minutes
AMRAP in 3
Row for Calories

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Friday, September 16th

Posted on by Justin

Skill work For…
Rookie Rumble WOD 1
OTM 10×1
Power clean + Front Squat + Jerk

3 Rounds
10 Pull-Ups
10 Power Cleans
10 Front Squats
10 Push Jerks
- use 50% of complex

Rx+ CTB & (135/95)

Extra Credit Work:
Endurance:
Take a jog, it’s a beautiful day

Skill Development:
Bar Muscle-up practice

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Thursday, September 15th

Posted on by Justin

OTM 5×2
Hang Power Snatch
OTM 10×1
Power Snatch

4 Rounds
Teams of 3, one at each station
250/200m Row
12 Hang Power Snatches (75/55)
10 Burpees

Rx+ Unbroken 95+/65+

Extra Credit Work:
Endurance:
Air Bike
10 Rounds
:30 on / :30 rest

Strength & Skill Development:
HSPU skill work
5 x Max Strict HSPUs, from a deficit if possible

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