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Author Archives: Justin

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Thursday, July 21st

Posted on by Justin

Shoulder Press 5
1-5 Strict Pull-ups between warm-up sets

3 Rounds
10 Shoulder to Overhead AHAP
20 Sit-ups
500m Row
- rest 3 minutes

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

Oly/Strength:
Hang “squat” Snatch
2 x 2 @ 50%
1 x 2 @ 60%
1 x 2 @ 70%
7 x 1 @ 80%

Skill Development:
3 Rounds
Max Strict HSPUs + Max Kipping HPSUs
- rest 2 min

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Wednesday, July 20th

Posted on by Justin

Deadlift 3
- No Touch-and-go reps
- breath & reset between reps
- improve your set-up position

3 Rounds
10 Deadlifts @ 50%
10 Lateral Bar-hop Burpees
400m Run

Rx+ (275/175)

Extra Credit Work:
Endurance:
6 Rounds
200m Jog
200m Run
200m Recovery Walk

Oly/Strength:
Good Mornings
4 x 10

Skill Development:
Triple Under Practice
- then
3 Rounds
10 GHRs
10 GHD Sit-ups

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Tuesday, July 19th

Posted on by Justin

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

4 Rounds
7 Toes to Bar
7 Hang Power Snatches (75/55)
14 Box Jumps
200m Run

Rx+ unbroken reps @ (115/80)

Extra Credit Work:
Endurance:
Air Bike
40/30/20/10 Cal
- 1 min rest between

Oly/Strength:
Split Jerk 7×1 @ 80%

Skill Development:
5 Rounds
1 Rope Climb
10 Pistols

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Master’s of Mayhem

Posted on by Justin

Click here for the event page to this year’s competition

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Monday, July 18th

Posted on by Justin

Push Press 3

15-12-9
Thrusters(115/80)
Pull-ups

Rx+
Squat Clean Thrusters
Chest to Bar Pull-ups

It’s going to be really hot. Drink extra water today

Extra Credit Work:
Endurance:
Stretch or ROMWOD
- its too damn hot out

Oly/Strength:
Bench Press 5×5

Skill Development:
EMOM 10 x 1-3 reps
Ring Dips
- or -
Muscle Ups

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This Week’s WODs

Posted on by Justin

Monday, Friday and Saturday are all predicted to be 97+ degree days. So we’re keeping the WODs short on those days to be smart/safe. Come well hydrated

Monday, July 18th
Push Press 3

15-12-9
Thrusters(115/80)
Pull-ups

Rx+
Squat Clean Thrusters
Chest to Bar Pull-ups

Tuesday, July 19th
Hang Power Snatch OTM 5×2
Power Snatch OTM 10×1

4 Rounds
7 Toes to Bar
7 Hang Power Snatches (75/55)
14 Box Jumps
200m Run

Rx+ unbroken reps @ (115/80)

Wednesday, July 20th
Deadlift 3
- No Touch-and-go reps
- breath & reset between reps
- improve your set-up position

3 Rounds
10 Deadlifts @ 50%
10 Lateral Bar-hop Burpees
400m Run

Rx+ (275/175)

Thursday, July 21st
Shoulder Press 5
1-5 Strict Pull-ups between warm-up sets

3 Rounds
10 Shoulder to Overhead AHAP
20 Sit-ups
500m Row
- rest 3 minutes

Friday, July 22nd
Back Squat 3RM

21-15-9
Front Squat (95/65)
KB Swings (55/35)

Saturday, July 23rd
Hang Power Clean OTM 5×2
Power Clean OTM 10×1

AMRAP in 8
4 Power Cleans @ 60%
8 Wallballs

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Aspire Strong – July 18th

Posted on by Justin

Monday, July 18th @ 6pm
Intermediate
Squat 3×5 (+5 lbs to last workout)
Press 3×5 (+2.5 lbs to last workout)

Advanced
Squat 5 RM
Push Press 2, 2, 2, 2

4 Rounds
6 Handstand Push Ups
9 KB Swings (70/45)
6 Handstand Push-ups
9 Box Jumps (24/20)
- 30 sec rest

Skill Work:
Pistols – EMOM 10
30 sec on/off
- concentrate on form
- this is not for reps

Wednesday, July 20th @ 6pm
All Levels
“squat” Snatch 2, 2, 2, 2, 2
Chin Ups 3 x Max Reps

AMRAP in 10
6 Burpees with Legit Jumps
6 DB Deadlifts
50m DB Farmer’s Carry
100m Sprint

*For DB Deadlift and Farmer’s Carry, go as heavy as possible.

Skill Work:
Muscle Ups – EMOM 10 x 1-3 reps

Friday, July 22nd @ 6pm
Sprint
4-7 x 40yd
6-8 x 20 yd

*After a thorough warm up, sprint with max effort, resting as needed.
If you’re new to sprinting, sprint @ 80% intensity
Don’t pull a hamstring

10,9,8,7,6,5,4,3,2,1
Strict Chin-ups
Front Squats
40 lb Ball Slams

*If bodyweight is over 200 lbs use 225 lbs for Front Squat.
*If bodyweight is under 200 lbs use 185 lbs for Front Squat

Bodybuilding fun:
DB Bench Press 3×10
Bicep Curls 3×10
Banded Tricep Extensions – 3×10+

Saturday, July 23rd @ 10am
Intermediate
“squat” Clean 5×3
Pull Ups 3 x Max Reps

Advanced
1 “squat” Clean + 1 Hang “squat” Clean
Single Arm DB Bent Over Row 3×12

4 Rounds, for max reps
Min 1 – 135lb “squat” Snatches
Min 2 – Calories on Bike / rower
Min 3 – Rest

After Party Abs:
3 x 10-20 GHD Sit-ups
do fewer if you are new to these

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Friday, July 15th

Posted on by Justin

HSPUs & Pistols

4 Rounds
12 Wallballs
12 Medball Sit-ups
12 Box Jumps
12 Deadlifts (185/125)

Rx+ 245/175

Extra Credit Work:
Endurance:
Air Bike
100+ Calories
- yes, this counts towards your monthly total

Oly/Strength:
Every 3 minutes, 8 Rounds of
1 Power Clean
+ 1 Hang “squat” Clean
+ 2 Front Squats

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Thursday, July 14th

Posted on by Justin

20 DB Deadlifts
20 DB Thrusters
20 DB Snatches
20 DB Hang Power Cleans
20 DB Front Squats
20 DB Push Presses
- 400m Run after each movement
- 1 minute rest after each run

Extra Credit Work:
Oly/Strength:
Every 3 minutes, 8 Rounds of
1 Power Snatch
+ 1 Hang “squat” Snatch
+ 3 Overhead Squats

Start at 70% of your POWER snatch and go up as you can

Skill Development:
3 Rounds
15 GHD Sit-ups
40ft Handstand Walk

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Wednesday, July 13th

Posted on by Justin

Bench Press 3

AMRAP in 15
5 Strict Pull-ups
10 6-count Burpees
200m Run
RX+ 3 Muscle-ups each round

Extra Credit Work:
Endurance:
Row
250m / rest :30 sec
500m / rest :60 sec
750m / rest :90 sec
500m / rest :60 sec
250m

Oly/Strength:
Push Jerk + Split Jerk
5 sets @ 80-90% of 1RM Clean & Jerk

Skill Development:
3 Rounds
:30 handstand hold
Max HSPUs
- rest 2 mins

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