Email Us

970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT

Wednesday, 04 October 2017 00:00

10.04.17

Strength

Deadlift 

3x5 @ ~75%

 

WOD

AMRAP 3 x 3

3 Power Snatch 135/95

6 Handstand Push Ups

9 Wall Balls 20/14

*1 minute rest in between

 

After Party

Back Squat

2x5 @ 60%

Wednesday, 06 September 2017 00:00

09.06.17

Strength

Back Squat

1x20 + 5 lb

WOD

Every 3 min x 5

40 Double Unders

12/10 Calorie Row or 10/7 Calorie Bike

6 Handstand Push Ups (RX+ 2 45s per side)

*Slowest time = score. Note fastest time in comments. If you fail a round, continue as an AMRAP until minute 15 (no longer).

After Party

5x5 Strict Pull Up (can be weighted) or Muscle Up Practice

5x5 Pistol Practice 

ME L-Sit

*Can superset

Tuesday, 22 August 2017 00:00

08.22.17

Strength

Build to a heavy of the complex

2 Push Press + 1 Push Jerk

 

WOD

For Reps and Time:

50 Double Unders

10 Deadlift 225/155

MAX unbroken Handstand Push Ups

*rest 1 minute*

40 Double Unders

10 Deadlift 

MAX unbroken HSPU

*rest 1 minute*

30 Double Unders

10 Deadlift

MAX unbroken HSPU

*if you will be scaling or won't get enough volume, you may scale by choosing a certain number of reps.

 

After Party

Tabata

Odd Intervals: Hollow Rocks

Even Intervals: Plank Hold 

Friday, 11 August 2017 00:00

08.11.17

WOD


2 Rounds:

 

AMRAP 4

8 Wall Balls 20/14

8 Chest to Bar Pull Ups (RX+ 3 Muscle Ups)

*rest 1 minute*

AMRAP 4

8 Calorie Row

8 Burpees over the Rower

*rest 1 minute*

AMRAP 4

8 Handstand Push Ups

8 Front Rack Lunges 115/75 (RX+ 135/95)

*rest 3*

Wednesday, 26 July 2017 00:00

07.26.17

Technique Work

EMOM 8

Clean Lift Off + Power Clean + Split Jerk

*Most issues start with an improper lift off. Work on consistency and correct positioning.

WOD

For Time:

50-40-30-20-10

Double Unders

10-8-6-4-2

Handstand Push Ups

5-4-3-2-1

Clean and Jerks  135/95

After Party

Tabata Hollow Rocks

 

Monday, 17 July 2017 00:00

07.17.17

Strength

Clean and Jerk

8 lifts at 75-85%

*one lift every :60-:90. Redo up to 2 misses.

WOD

3 Rounds For Time:

40 Double Unders

20 Wall Balls 20/14

10 Handstand Push Ups

5 Squat Cleans 135/95

After Party

EMOM 5

20 Sit Ups

Monday, 03 July 2017 00:00

07.03.17

Strength

Snatch

8 lifts @ 80-90%

*Complete one lift every :60 - :90. Redo up to 2 missed lifts.

 

WOD

5 Rounds For Time:

7 Power Snatch 75/55

7 Handstand Push Ups

7 Toes to Bar

 

After Party

EMOM 5

20 Sit Ups

Wednesday, 21 June 2017 00:00

06.21.17

Strength

EMOM 7

Segment cleah Pull + Hang Power Clean + Power Clean

WOD

For Total Time:

3 Rounds

3 Power Cleans 185/125
3 Handstand Push Ups

2 Rounds

6 Power Cleans 155/105
6 HSPU

1 Round

9 Power Cleans 135/95
9 HSPU

 

After Party

Tabata Hollow Rocks

Tuesday, 06 June 2017 00:00

06.06.17

Strength

Build to a heavy single of each

-Strict Press

-Push Press

-Push Jerk

WOD

AMRAP 7

5 HSPU (RX+ 2 new 45s)

7 Deadlift 225/155 (RX+ 275/185)

9 Toes to Bar

After Party

5x10 Lateral Box Step Up (5 per side)

 

Tuesday, 23 May 2017 00:00

05.23.17

Strength

Strict Press

5x5 + up to 5 lbs

 

WOD

"Diane"

21-15-9

Deadlift 225/155

Handstand Push Ups

 

After Party

EMOM 5

20 Sit Ups

Page 1 of 7

WOD Calendar

« December 2017 »
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