Email Us

970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT

01.19.18

Friday, 19 January 2018 00:00
Strength
 
Back Squat (3x8 Recovery)
 
Come to a full stop at the bottom
Keep it light and fast, + 5 pounds from week 3 or around 62.5% of 1RM
 
Metcon
 
For Time:

27-21-15-9
Kettlebell Swings 53/35lbs
Wall Balls 20/14lbs to 10 ft

01.18.18

Thursday, 18 January 2018 00:00
Strength
Push Jerk (5x4 @75%)
 
Metcon
 
4 Rounds 
AMRAP 2 Minutes
KB Thrusters 36/24lbs
Max Double Unders in remaining time.
Rest 2:00
Thrusters
R1 – 21
R2 – 18
R3 – 15
R4 – 12
* Score is total number of Double Unders.

01.17.18

Wednesday, 17 January 2018 00:00
Strength
 
MisFit  Snatch Complex (Every 2:00 for 8 Minutes 3 Snatch Complex @70%+1RM)
(Power Snatch, Overhead Squat, Hang Squat Snatch)
 
*You can build throughout sets.  Start around 70% and if you’re easily keeping pace add a little weight every couple of sets. If you get sloppy and things go south, back the weight down.
 
Metcon
 
AMRAP 12 Minutes

Row 250/200m
12 Pull-Ups
6 Squat Snatch 95/65lbs (Rx+ 135/95)

 

01.16.18

Tuesday, 16 January 2018 00:00
Metcon
 
AMRAP 7 Minutes:

Climb the Ladder
4 Clean and Jerk 95/65lbs (Rx+ 135/95)
4 Calorie Row
 
(6,6,8,8,10,10, etc.)
 
Strength
Sumo Deadlift (12-12-12)

01.15.18

Monday, 15 January 2018 00:00
Strength
 
Back Squat (5x5 @90% of 5RM)
 
A true 5×5 is likely some of the most grueling training you guys will face all year. Whether you make or miss your last rep of each set is as much of a mental commitment as it is physical ability. Prepare yourself for this piece.
 
Metcon
 
3 Rounds:
 
AMRAP 3 Minutes
30 Double Unders
10 Overhead Squats 115/65lbs
Rest 3:00

01.13.18

Saturday, 13 January 2018 00:00
Strength
 
Squat Snatch (4x5 @70-75%)
 
Metcon
 
4 Rounds:
 
Row or Bike 20/12 Calories
10 Deadlifts 225/135lbs
10 Toes to Bar
Rest 2:00

01.12.18

Friday, 12 January 2018 00:00
Strength
 
Back Squat (3x8 Recovery )
 
Come to a full stop at the bottom. Keep it light and fast, around 60% (+ 5 pounds from week 1.)
 
Metcon
 
AMRAP 8 Minutes:

5 Power Cleans 135/95 (Rx+ 185/125)
10 Bar Facing Burpees
5 Chest to Bar Pullups (Rx+ Bar Muscle Ups)
Page 1 of 289

WOD Calendar

« January 2018 »
Mon Tue Wed Thu Fri Sat Sun
1 2 3 4 5 6 7
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31        

Find Us on Facebook

BOML