Email Us

970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT

Monday, 21 August 2017 00:00

08.21.17

Gymnastics

Every :45 x 8 (4 total rounds)

Odd Intervals: 6-10 Pistols

Even Intervals: 6-10 Toes to Bar

 

WOD

4 Rounds For Time:

3 Power Cleans 185/125

200 m Run

1 Round of Cindy

 

After Party

EMOM 5

20 Sit Ups

Thursday, 10 August 2017 00:00

08.10.17

Strength

Overhead Squat

2, 2, 2, 2, 2

 

WOD

3 Rounds For Time

400 m Run

21 Kettlebell Swings 53/35

15 Air Squats

9 Toes to Bar

 

After Party

Goal Work/Mobility

Friday, 21 July 2017 00:00

07.21.17

WOD

For Time:

200 m Run

20 Power Snatch 95/65

200 m Run

20 Thrusters 115/75

200 m Run

20 Clean and Jerk 135/95

200 m Run

20 Chest to Bar Pull Ups

RX+ all at 135/95

Wednesday, 12 July 2017 00:00

07.12.17

Strength

Snatch Balance

5x2

WOD

400 m Run/500 m Row Buy in

4 Rounds

10 Deadlift 225/155

15 Wall Balls 20/14

 

After Party

5x5 per side DB Row

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

Tuesday, 20 June 2017 00:00

06.20.17

Strength

Front Squat

5 @ 60%
5 @ 65%
2x5 @ 70%

*number based on 2 rep max

WOD

AMRAP 10

10 Wall Balls 20/14

7 Burpees

*Every 2 minutes go for 200 m run. Start with run.

After Party

5x10 Barbell Ab Rollouts 

Superset with pinch grip plate carries

Thursday, 15 June 2017 00:00

06.15.17

Technique Primer

Jerk Balance 4x2

Strength

EMOM 6

2 @ moderate weight

*work on consistent footwork and speed rather than weight

 

WOD

3 Rounds For Time

200 m Run

20 Kettlebell Swings 53/35

200 m Run

10 Toes to Bar

 

After Party

Goal Work

Monday, 12 June 2017 00:00

06.12.17

Strength

EMOM 10

Power Clean + Push Jerk

WOD

5 Rounds For Reps and Time

AMRAP Push Jerk 135/95

When the bar touches the ground, go for 200 m Run.

*Score = total reps. Note time in comments

After Party

EMOM 5 

20 Sit Ups

Wednesday, 07 June 2017 00:00

06.07.17

Strength

EMOM 10

Min 1-3: High Hang Squat Clean + Hang Squat Clean

Min 4-6: Hang Squat Clean + Squat Clean

Min 7-10: Squat Clean

*Progressive. Remember this is the BEGINNING of the cycle. Work on consistency.

 

WOD

AMRAP 10

200 m Run

8 Hang Squat Clean 95/65

6 Chest to Bar Pull Ups (RX+ 2 MU)

 

After Party

3 x ME Front Rack Hold

Thursday, 18 May 2017 00:00

03.18.17

Strength

Hang Power Snatch

Minute 1 & 2: 3 reps

Minute 3 & 4: 2 reps

Minute 5-10: 1 rep

*Progressive

WOD

AMRAP 3 x 3

200 m Run

10 Alternating DB Rows 50/35

AMRAP Double Unders

*1 minute rest in between

After Party

3 x ME Front Rack Holds

Page 1 of 12

WOD Calendar

« August 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