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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

Tuesday, 01 August 2017 00:00

08.01.17

Strength

Front Squat

3x5 @ 50-60%

 

WOD

For Time:

*Run 1 lap around back building

then 3 Rounds

10 Toes to Bar

20 Wall Balls 20/14

30 Double Unders

*Run 1 lap around back building

 

After Party

5x10 Barbell Ab Roll Outs

Pinch Grip Plate Carry

Monday, 24 July 2017 00:00

07.24.17

Strength

Snatch

Min 1-3: 1 @ 75% with Pause in Catch

Min 4-6: 1 @ 80% with Pause in Catch

Every :60-:90 x 3: 1 @ 85%

 

WOD

21-15-9

Power Snatch 95/65

Toes to Bar

 

After Party

EMOM 5

20 Sit Ups

Tuesday, 18 July 2017 00:00

07.18.17

Strength

Front Squat

1x5 @ 70%

1x4 @ 75%

1x3 @ 80%

WOD

For Time:

20 Toes to Bar

20 Box Jumps 24"/20"

20 Pull Ups

20 Hang Power Cleans 115/75

20 Back Rack Lunges (R+L=2)

 

After Party

5x 10 Barbell Ab Rollouts 

Thursday, 13 July 2017 00:00

07.13.17

Technique Primer

Muscle Clean

5x2

*Reinforce upper body mechanics, prevent the bar from "crashing", fast turnover of elbows

Strength

Hang Power Clean with jump back

EMOM 8

2 @ ~70%

WOD

5 Rounds For Time

5 Toes to Bar

10 Dumbbell Lunges (Farmer Carry (50/35)

15 Sit Ups

20 Double Unders

After Party

Goal Work

Tuesday, 11 July 2017 00:00

07.11.17

Strength

Front Squat

2x5 @ 70%

2x5 @ 75%

of 2 rep max

WOD

EMOM 8

3 Box Jumps 24"/20"

AMRAP Manmakers in time remaining (35/20)

After Party

5x10 Barbell Ab Roll Out

Superset with pinch grip plate carry

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

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

Friday, 23 June 2017 00:00

06.23.17

WOD


For Total Time:

3 Rounds 

15 Wall Balls 20/14

12 Pull Ups

9 Clean and Jerks 135/95

3 Rounds

12 Wall Balls

9 Bar Facing Burpees

6 Thrusters 115/75 (RX+ 135/95)

3 Rounds

9 Wall Balls

6 Toes To Bar

3 Snatch (Any style) 95/65 (RX+ 135/95)

 

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