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King of Prussia, PA 19406

(484) 424-XFIT

Wednesday, 11 October 2017 00:00

10.11.17

Strength

Deadlift 

5x3 @ 80-85%

 

WOD

For Time:

50 Calorie Row

150 Double Unders

*Break up however you want

 

After Party

Back Squat

2x5 @ 60-65% of 2 rep

 

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

Wednesday, 30 August 2017 00:00

08.30.17

Strength

Back Squat

1x20 + 5lb

 

WOD

3 Rounds For Time:

200 m Run

20 Wall Balls 20/14

250 m Row

2 Wall Walks

 

After Party

5x5 Strict Pull Ups

3xME L-Sit Hold

Tuesday, 15 August 2017 00:00

08.15.17

Strength

Push Press

2, 2, 2, 2, 2

 

WOD

Every 2 minutes x 5

12/10 Calorie Row or 10/7 Calorie Bike

8 Box Up and Overs 24"/20"

6 Toes to Bar

 *Slowest time = score. Record fastest time in notes. If you fail a round, continue as AMRAP.

After Party

5x5 Per Leg Lateral Box Step Up

Max Effort L-Sit Hold on Paralettes or Boxes if need be

Tuesday, 08 August 2017 00:00

08.08.17

Gymnastics

Death by Strict Pull Ups

*If you fail before minute 10, start back at 1 the next minute until 10. Can add assistance, this is just to get more volume.

 

WOD

EMOM 7

12/10 Calorie Row or 10/7 Calorie Bike

*Burpee Box Jumps 24/20 in time remaining for score

 

After Party

5x10 Barbell Roll Outs

superset with 

Pinch grip plate carries

Monday, 31 July 2017 00:00

07.31.17

DELOAD WEEK


WOD


EMOM 20

Odd: 18/13 Calorie Row

Even: 1 Clean and Jerk 115/75 (RX+ 135/95)

*Add 1 rep C&J every round. Last round is 10. If you fail a round, continue as AMRAP

 

After Party


EMOM 5

20 Sit Ups.

Wednesday, 19 July 2017 00:00

07.19.17

Strength

EMOM 5

Snatch Pull + Hang Power Snatch + Power Snatch

Rest 1 full minute

EMOM 5

Power Snatch

 

WOD

Death By Calorie Row and Burpee

Odds: Calorie Row 2, 4, 6, 8, 10...

Evens: Burpees 2, 4, 6, 8, 10...

 

After Party

3 x ME Front Rack Holds

 

Wednesday, 05 July 2017 14:31

07.06.17

Strength

Build to a heavy 

Push Press + Push Jerk + Split Jerk

*Three lifts will be done in a row without reracking. The complex will stay light because of the push press so work on speed for the other two.

WOD

EMOM 10

Odd: 15/10 Calorie Row or Assault Bike

Even: :30 Max Toes to Bar

*You have what's left over in each minute to rest.

After Party

Goal Work

Thursday, 29 June 2017 00:00

06.29.17

Technique Work

EMOM 8

Everett Clean Pull + Hang Power Clean

*https://www.youtube.com/watch?v=G_jax3-LjVI 

Only progressive if you are keeping your positions. Otherwise stay at a moderate working weight across.

WOD

4 Rounds For Time

10 DB Snatch with Contralateral Lunge 55/35 (Alternating)

20 Sit Ups/15 GHD Sit Ups

10 1-arm DB Hang Power Cleans (5 and 5)

20/15 Calorie Row or Bike

After Party

Goal Work

Thursday, 22 June 2017 00:00

06.22.17

Strength

Snatch Balance 

5x2

Weight should be conservative so that the focus is speed and accuracy.  Possible 70% of full snatch, form allowing.

 

WOD

3 Rounds For Time

200 m Run

20 Double Unders

20/15 Calorie Row or Assault Bike

20 Double Unders

 

After Party

Goal Work

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