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3 Larwin Road, Cherry Hill, NJ

WOD

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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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Tuesday, July 12th

Posted on by Justin

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

3 Rounds
7 Hang Power Cleans @ 60%
14 KB Swings
21 NPU Burpees

Extra Credit Work:
Endurance:
Air Bike
5 x 20 Cal
- 1 min rest

Oly/Strength:
Prowler Push
6 x 50ft +180/90 lbs

Skill Development:
Triple Under Skill Work
- then
3 Sets Max Rep unbroken Toes to Bar

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Monday, July 11th

Posted on by Justin

Back Squat 3×5

Partner WOD
8 Rounds (4 Rounds of each)
:60 sec work / :30sec rest
Calorie Row
Abmat Sit-ups

Extra Credit Work:
Endurance:
Go for a run in your neighborhood
Walk a block
Jog a block
Run a block
Jog a block
Walk a block
- repeat for as long as desired

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

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

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This Week’s WODs

Posted on by Justin

Click here to see this week’s Aspire Strong workouts

Monday, July 11th
Back Squat 3×5

Partner WOD
8 Rounds (4 Rounds of each)
:60 sec work / :30sec rest
Calorie Row
Abmat Sit-ups

Tuesday, July 12th
Hang Power Clean 5×2
Hang Power Clean + Front Squat 5×1
Hang Clean 5×1

3 Rounds
7 Hang Power Cleans @ 60%
14 KB Swings
21 NPU Burpees

Wednesday, July 13th
Bench Press 3

AMRAP in 15
5 Strict Pull-ups
10 6-count Burpees
200m Run

RX+ 3 Muscle-ups each round

Thursday, July 14th
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

Friday, July 15th
HSPUs & Pistols

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

Rx+ 245/175

Saturday, July 16th
Paused Front Squat + Front Squat 1+1

4 Rounds, Max reps of…
1 min Calorie Row
1 min Front Squats @ 50%
1 min Double Unders
1 min Rest

Sunday, July 17th RUN CLUB

Run Club is at 9am.

Karim will be coaching for me this week. Listen to him and make me proud. NO SLACKING. He will tell me, if you do!

Tabata weighted plank (8rds of :20/:10 0ff).

Use a 10,15,25,or 45lb plate on your back in a low plank position.

Run WOD:

Run 800m
Row 500m
30 empty barbell push press
Run 800m
Row 500m
30 empty barbell back squats
Run 800m
Row 500m
30 empty barbell hang power snatches

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Saturday, July 9th

Posted on by Justin

Push Jerk 2

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

Extra Credit Work:
Endurance:
4 x 500m Row @ 2k pace
- rest :30 sec

Oly/Strength:
OTM 5 @ 80% of Clean 1RM
Power Clean + 2 Front Squats

Skill Development:
Triple Under Skill Work
- then
AMRAP in 4
Burpee Pull-ups

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Friday, July 8th

Posted on by Justin

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

Extra Credit Work:
Endurance:
5 x 15 Calorie Airdyne SPRINT
- rest 60 seconds

Oly/Strength:
Bench Press 5×5

Skill Development:
3-5 Rounds
4 Muscle-up (strict if possible)
7 HSPUs (strict if possible)
12 KB Snatches

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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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