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3 Larwin Road, Cherry Hill, NJ

Author Archives: Justin

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Thursday, July 7th

Posted on by Justin

Hex-bar Deadlift 3
- or –
Squat Clean 2

400m Run
500m Row
25 Box Jumps
25 Deadlifts @ 50%
25 Box Jumps
500m Row
400m Run

Extra Credit Work:
Endurance & Oly/Strength:
Nothing today. Rest your shoulders for tomorrow & Saturday

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

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Wednesday, July 6th

Posted on by Justin

Push Press 1

7 Rounds
7 Thrusters (75/55)
7 Pull-Ups
7 Burpees

Rx+ (unbroken reps of 115/80) & CTB Pull-ups

Extra Credit Work:
Endurance:
8 Rounds
:45 sec Row / :45 sec Rest

Oly/Strength:
BTN Jerk 1RM

Skill Development:
AMRAP in 6
3 unbroken strict HSPUs
- scale to 6 min HSPUs skill work if needed

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Tuesday, July 5th

Posted on by Justin

Back Squats 3×3

3 Rounds
10 Front Squats (115/80)
20 KB Swings
30 Double Unders

Rx+ (165/105)

Extra Credit Work:
Endurance:
Run 1200m / rest 3 min
Run 800m / rest 2 min
Run 400m / rest 1 min
Run 200m

Oly/Strength:
Hang Snatch OTM 10×2 @ 60% of 1RM Snatch

Skill Development:
3 Rounds
50 Double-Unders
10 DB Squat Snatches
5 Muscle-ups

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This Week’s WODs

Posted on by Justin

Monday, July 4th

“Abbate”

Run 1 mile
21 Clean & Jerks (155/105)
Run 800 meters
21 Clean & Jerks (155/105)
Run 1 Mile

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

Tuesday, July 5th
Back Squats 3×3

3 Rounds
10 Front Squats (115/80)
20 KB Swings
30 Double Unders

Rx+ (165/105)

Wednesday, July 6th
Push Press 1

7 Rounds
7 Thrusters (75/55)
7 Pull-Ups
7 Burpees

Rx+ (unbroken reps of 115/80) & CTB Pull-ups

Thursday, July 7th
Hex-bar Deadlift 3
- or –
Squat Clean 2

400m Run
500m Row
25 Box Jumps
25 Deadlifts @ 50%
25 Box Jumps
500m Row
400m Run

Friday, July 8th
Hang Power Snatch + OHS + Hang Snatch

4 Rounds, Max reps of…
1 min Calorie Row
1 min Overhead Squat (95/65)
1 min Wallballs
2 min Rest

Saturday, July 9th
Push Jerk 2

4 Rounds
7 Toes to Bar
14 Shoulder to Overheads (95/65)
400m Run

Sunday, 9am Run Club

Part 1: 8x length of Larwin (start at Gymnastics entry and run to end of the road), walk back to recover. Rest an additional :30 when you are back to the start. (whole group starts together. Some will run a slightly shorter distance to modify).

Part 2: Then,
1k row, then
4 rounds:
20 hollow rocks/:30 hollow hold
15 jumping squats/air squats
10 pull ups/ring rows
then,
1k row

Part 3:
Run from Aspire, to the hill on Chapel( the 295 overpass). Go up and over the hill and back to Aspire. Scale to an 800-1000m run.

Do ROM WOD after class, if you have time!

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Saturday, July 2nd

Posted on by Justin

8:30am Class only! In House Comp Day

WOD 1
“Helen”
3 Rounds
400m run
21 KB swings (53/35)
12 pull ups

Scaled: 45/25 and push ups
Rx: 55/35, chin over bar pull ups
Beast Mode: 70/45 and CTB pull ups

WOD 2
10 Burpees
20 power cleans
10 burpees
20 front squats
10 burpees
20 back squats
10 burpees
20 deadlifts
10 burpees

Scaled: 95/65
Rx: 115/80
Beast Mode: 135/95

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Friday, July 1st

Posted on by Justin

Hang Power Snatch 5×2
3-pause Power Snatch 5×2
Power Snatch 5×1

“Five x Ten”
AMRAP in 10
10 Hang Power Snatches (75/55)
10 Overhead Squats
10 Power Cleans
10 Front Squats
10 Push Presses
- RX+ 95/65

Extra Credit Work:
Endurance:
2 Rounds
400m jog
400m run
100m Sprint
- rest 2 minutes

Oly/Strength:
foam roll and mobility work

Gymnastics:
10 minutes of free standing handstand and handstand walk practice
scale to handstand holds and shoulder taps

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Thursday, June 30th

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Shoulder Press 5

Partner WOD
Run 1 Mile
Row 2000m
Run 1 Mile

Switch partners every 200m

Extra Credit Work:
Endurance:
Do the metcon :)

Oly/Strength:
Bench Press 5×5
- heavy, but no spotter needed, be safe

Gymnastics:
3 x 10 Ring Rows
3 x Max Strict Pull-ups

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Wednesday, June 29th

Posted on by Justin

Back Squat 5×5

3 Rounds
20 DB Power snatches, alternating
20 Box Jump on-and-overs
400m Run

Extra Credit Work:
Endurance:
5 x :30 sec Airdyne Sprint
- :90 sec rest

Oly/Strength:
Hang Snatch
2×2 @ 50%
1×2 @ 60%
2×1 @ 70%
4×1 @ 80%

Gymnastics:
3 Rounds
5 Strict Toes to Bar
5 Strict HSPUs
- rest :60 sec between rounds

then…
3 Rounds
up to 10 unbroken kipping Toes to bar
up to 10 unbroken kipping HSPUs
- rest :60 sec between rounds

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Tuesday, June 28th

Posted on by Justin

Every :60 sec
Power Clean 6×2
Every :90 sec
Power Clean 7×1

AMRAP in 12
3 Power Cleans @ 70% of 1RM
5 Pull-ups
10 Push-ups
15 Sit-ups
- Rx+ 5 Muscle-ups / 10 HSPUs

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

Oly/Strength:
1 Snatch Balance + 2 Overhead Squats

Gymnastics:
3 Rounds
3 x 10 GHRs
3 x 10 Back Extensions w/ pause at top
30 Pistols, alternating

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Monday, June 27th

Posted on by Justin

Thruster 3
- or -
Squat Clean Thruster 3

4 Rounds
21 Wallballs
14 Calorie Row
7 Toes to Bar
- Rx+ 5 Rounds

Extra Credit Work:
Endurance:
1000m Row / rest 4 minutes
750m Row / rest 3 minutes
500m Row / rest 2 minutes
250m Row

Oly/Strength:
Push Jerk + Split Jerk
4 sets @ 80% of 1rm Jerk

Gymnastics:
3 Rounds
10 Candlestick Roll to Pistol
5-10 Tuck Front Lever with Tempo Descent

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