856-393-0951

3 Larwin Road, Cherry Hill, NJ

Author Archives: Justin

← Older posts Newer posts →

Aspire Strong – August 8th

Posted on by Justin

Monday, August 8th @ 6PM

Intermediate
Back Squat 3×5 (+5 lbs to last workout)
Shoulder Press 3×5 (+2.5 lbs to last workout)

Advanced
Power Snatch 2, 2, 2, 2, 2
Shoulder Press 5, 5, 5

Sprint 1/2 Gasser
50 lbs DB Hang Cleans – 20 reps
Sprint 1/2 Gasser
50 lbs DB Hang Cleans – 15 reps
Sprint 1/2 Gasser
50 lbs DB Hang Cleans – 10 reps
Sprint 1/2 Gasser
50 lbs DB Hang Cleans – 5 reps

Weighted Pistols – 5 x 6

Wednesday, August 10th @ 6PM

10,000 lbs
1 squat
1 Press
1 Deadlift

3 barbells. Perform 1 squat, 1 press and 1 Deadlift until you lift a total of 10,000 lbs

6 Rounds
15 KB Swings
15 Push Ups
- Rest 90 seconds

Friday, August 12th @ 6PM

Intermediate
Squat 3×5 (add 5 lbs to last workout)
Bench Press 3×5 (add 2.5 lbs to last workout)

Advanced
Front Squat 5, 5, 5
Bench Press 3×5 @90% 5RM
DB Bench Press 1 x Max Reps

6 Rounds, every 2 minutes:
Sledge Hammer Strikes Right – 15 Reps
Sledge Hammer Strikes Left – 15 Reps
30 yd Bear Crawl – 15 yds out and back

Skill Work:
Strict Muscle-ups

Saturday, August 13th @ 10AM

Intermediate
Power Clean 5×3 (add 2.5 lbs to last workout)

Advanced
1 Clean Pull + 1 Hang Power Clean

5 rounds
3 Power Snatches (155/105)
8 Lateral Bar Over Burpees
Max Unbroken Chin Ups
- Rest 60 seconds between rounds

Posted in Aspire Strong | Leave a comment

This Week’s WODs

Posted on by Justin

Monday, August 8th
Back Squat 4×2 @ 75-80% of 1RM
1 x Max Reps

Partner WOD
10 Rounds (5 each)
1 min row for max meters
10 Front Squats (95/65)

Tuesday, August 9th
Hang Power Snatches OTM 5×2
- work on catch / pull under
Power Snatch OTM 5×2
Power Snatch OTM 5×1

4 Rounds
8 Hang Power Snatches (75/55)
12 Box Jumps
16 Wallballs

Wednesday, August 10th
Shoulder Press 3×5

3 Rounds
21 Push-ups
12 Pull-ups
400m Run

Rx+ Start each round with 1 Rope Climb and/or 5 Muscle-ups

Thursday, August 11th
Hexbar Deadlift 3

4 Rounds
10 Deadlifts (135/95)
10 Back squats
20 Double Unders
- if you’re a beast, go heavier…

Friday, August 12th
3 Rounds
500m Row
400m Run
30 Sit-ups
20 Pull-ups
10 Power Cleans (135/95)

Saturday, August 13th
Push Press 3

AMRAP in 10
1 Front Squat
1 Push Press
1 Thruster
1 Burpee
2 Front Squats
2 Push Presses
2 Thrusters
2 Burpees
3,3,3,3
4,4,4,4

- Use 50%, up to 95/65

Posted in WOD | Leave a comment

Friday, August 5th

Posted on by Justin

Team “Murph”
run 1 mile
- then
5 rounds of:
20 Pull-ups
40 Push-ups
60 Squats
- then
run 1 mile

This is done as a 2 or 3 person team. You must complete the run together, then you can divide the work between your team any way that you want. But you must stick with the posted rep scheme. Then perform the second run together.

Extra Credit Work:
Nothing Today, hit the metcon hard, stretch, eat and recover.

Posted in WOD | Leave a comment

Thursday, August 4th

Posted on by Justin

OTM 5×2 Hang Power Clean
OTM 5×1 Hang Power Clean + Front Squat
OTM 5×1 Hang Clean

10,9,8,7,6,5,4,3,2,1
DB Snatch L
50ft Sprint
DB Snatch R
50ft Sprint

Extra Credit Work:
Endurance:
Air Bike
10 Rounds
:20 on / :40 rest
max calories

Oly/Strength:
Paused Front Squat 2

Skill Development:
Handstand Walks

Posted in WOD | Leave a comment

Wednesday, August 3rd

Posted on by Justin

Split Jerk OTM 7×2

4 Rounds
15 KB Swings
15 Sit-ups
30 Double-Unders

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

Oly/Strength:
Bench Press 5×5

Skill Development:
10 Rope Climbs for time

Posted in WOD | Leave a comment

Tuesday, August 2nd

Posted on by Justin

Back Squat 6

AMRAP in 15
400m Run
10 Pull-Ups
10 Front Squats (95/65)

Rx+ AMRAP in 15
400m Run
3 Muscle-Ups
10 Front Squats (135/95)

Extra Credit Work:
Endurance:
OTM 10
100m Row Sprint

Oly/Strength:
Barbell Lunge
3 x 12 (6L/6R)

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

Posted in WOD | Leave a comment

Monday, August 1st

Posted on by Justin

500m Row @ 80%

Touch-and-go Deadlift 7

5 Rounds
5 Deadlifts @ 60%
10 Burpees
Rx+ 275/175

500m Row Time Trial

Extra Credit Work:
Oly/Strength:
Hang Snatch
7 x 1 @ 85%

Skill Development:
7 Rounds
1-5 unbroken HSPUs
6 Pistols, alternating legs

Posted in WOD | Leave a comment

Aspire Strong – Aug 1st

Posted on by Justin

Monday, August 1st @ 6pm

Intermediate
Squat 3×5 (+5 lbs to last workout)
Press 3×5 (+2.5 lbs to last workout)

Advanced
Squat 7 RM
Push Jerk 2, 2, 2, 2

21 – 15 – 9
135 lb Push Press
2 pood KB Swing
135 lb Front Rack Lunge (total)
Calorie Row

Wednesday, August 3rd @ 6pm

Intermediate
Deadlift 5 (+5 lbs to last workout)
Chin Ups 3 x Max Reps

Advanced
Snatch 2, 2, 2, 2, 2
Chin Ups 3 x Max Reps

EMOM 15
1 – 3 x Wall Walks with Push Up
2 – 6 x 80 lb Single Arm DB Power Snatch (3L/3R)
3 – 30 x 45 lb Russian Twist (15L/15R)

Skill Work:
Handstand Walk Practice

Friday, August 5th @ 6PM
Intermediate
Squat 3×5 (add 5 lbs to last workout)
Bench Press (add 2.5 lbs to last workout)

Advanced
Barbell Step Up 4×6 each leg (use 35% of Back Squat 1 RM)
Close Grip Bench Press 3 RM, 1 x Max Reps at 80% of 3 RM

4 Rounds
100 yd Sprint
5 x Ground to Overhead (225/145)
50 yd Sprint
20 x Deficit Push Ups
25 yd Sprint
10 x Ring Dips
- Rest 90 Seconds

*Perform Deficit Push Ups using 45 lb bumper plates

Saturday, August 6th @ 10am
Intermediate
Power Clean 5×3 (add 2.5 lbs to last workout)
Pull Ups 3 x Max Reps

Advanced
Power Clean 2, 2, 2, 2, 2
Weighted Pull Up 2 RM

6 rounds
30 yd Farmer’s Carry
5 x 30″ Box Jumps
10 x Ring Rows
200m Row

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

Skill Work:
EMOM x 10
1-3 BAR MUs

Posted in Aspire Strong | Leave a comment

This Week’s WODs

Posted on by Justin

Monday, August 1st

500m Row @ 80%

Touch-and-go Deadlift 7

5 Rounds
5 Deadlifts @ 60%
10 Burpees
Rx+ 275/175

500m Row Time Trial

Tuesday, August 2nd
Back Squat 6

AMRAP in 15
400m Run
10 Pull-Ups
10 Front Squats (95/65)

Rx+ AMRAP in 15
400m Run
3 Muscle-Ups
10 Front Squats (135/95)

Wednesday, August 3rd
Split Jerk OTM 7×2

4 Rounds
15 KB Swings
15 Sit-ups
30 Double-Unders

Thursday, August 4th
OTM 5×2 Hang Power Clean
OTM 5×1 Hang Power Clean + Front Squat
OTM 5×1 Hang Clean

10,9,8,7,6,5,4,3,2,1
DB Snatch L
50ft Sprint
DB Snatch R
50ft Sprint

Friday, August 5th

Team “Murph”
run 1 mile
- then
5 rounds of:
20 Pull-ups
40 Push-ups
60 Squats
- then
run 1 mile

This is done as a 2 or 3 person team. You must complete the run together, then you can divide the work between your team any way that you want. But you must stick with the posted rep scheme. Then perform the second run together.

Saturday, August 6th

“Fight Gone Bad” – ish

3 Rounds
1 min Wall-balls (20/14)
1 min KB Swings (53/35)
1 min Box Jumps
1 min Push-presses (75/55)
1 min Row (Calories)
1 min Rest

Posted in WOD | Leave a comment

Friday, July 29th

Posted on by Justin

OTM 5
Hang Power Snatch + OHS
OTM 7×2
Hang Snatch

Partner WOD
8 Rounds (4 rows each)
250m Row Sprint
Toes to Bar
- One partner rows while the other T2Bs

Extra Credit Work:
Oly/Strength:
BTN Split Jerk 1RM

Skill Development:
3 Rounds
10-15 GHD Sit-ups
10-15 Back Extensions

Posted in WOD | Leave a comment ← Older posts Newer posts →