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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

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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

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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

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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

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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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Wednesday, September 14th

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Split Jerk 2

AMRAP in 10
10 Shoulder to Overhead (95/65)
15 Box Jumps
30 Double Unders

Extra Credit Work:
Endurance:
Run
3 x 800m Run
- rest 3 min

Oly/Strength:
Bench Press 5×5

Skill Development:
3 Rounds
1 Legless Rope Climb
10 GHRs
15 GHD Sit-ups

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Tuesday, September 13th

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Back Squat 10RM

5 Rounds
6 Pull-ups
12 Pistols
200m Run

Extra Credit Work:
Endurance:
Row
:45 Work
:15 Rest
until you accumulate 2000m

Oly/Strength:
OTM 7×2
Hang Clean @ 65-75% of 1RM

Skill Development:
OTM 10×1-5
Muscle-ups or Ring Dips

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Aspire Strong – September 12

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Monday, September 12th
Intermediate
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)

Advanced
Push Press 2, 2, 2, 2, 2
Front Squat 2, 2, 2, 2, 2

4 rounds
5 Hang Power Cleans @ 65% of 1 RM
10-15 Pull-ups
15 Burpees
Rest 90 seconds

Wednesday, September 14th
Intermediate / advanced
On the minute for 8 minutes
3 Deadlifts @ 80% of your 5 RM
3 30″ Box Jumps
*Box Jumps must be performed by landing with hips above parallel.

AMRAP in 8
3 x Power Snatches (135/95)
5 x Handstand Push Up
7 x 20″ Box Jumps

Friday, September 16th
Intermediate
Squat 3×5 (add 5 lbs to last workout)
Bench Press 3×5 (add 2.5 lbs to last workout)

Advanced
Back Squat 3RM
Bench Press 10RM

10 Thrusters (135/95)
50 Double Unders
8 Thrusters (135/95)
40 Double Unders
6 Thrusters (135/95)
30 Double Unders
4 Thrusters (135/95)
20 Double Unders
2 Thrusters (135/95)
10 Double Unders

Saturday, September 17th
Snatch 2, 2, 2, 2, 2
Pull-ups 3 x Max Reps

“Amanda”
9 – 7 – 5
Ring Muscle-ups
Squat Snatches (135/95)

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Monday, September 12th

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

3 Rounds
400m Run
21 KB Swings
15 Wallballs

Extra Credit Work:
Endurance:
Air Bike
3 Rounds
1 min for max Calories
3 min recovery

Oly/Strength:
BTN Jerk 1RM

Skill Development:
Double / Triple Under practice

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This Week’s WODs

Posted on by Justin

Monday, September 12th
OTM 5×2
Hang Power Clean
OTM 10×1
Power Clean

3 Rounds
400m Run
21 KB Swings
15 Wallballs

Tuesday, September 13th
Back Squat 10RM

5 Rounds
6 Pull-ups
12 Pistols
200m Run

Wednesday, September 14th
Split Jerk 2

AMRAP in 10
10 Shoulder to Overhead (95/65)
15 Box Jumps
30 Double Unders

Thursday, September 15th
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+

Friday, September 16th
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)

Saturday, September 17th
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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