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King of Prussia, PA 19406

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Monday, 18 September 2017 00:00

09.18.19

Strength

Deadlift 2, 2, 2, 2, 2

 

WOD

AMRAP 8

Choose one for entire AMRAP

"CFVF Gymnasty"

"Mary"

"Nate"

 

EMOM 5

20 Sit Ups

Friday, 08 September 2017 00:00

09.08.17

WOD

Choose ONE of the following gymnastics "WODS" for entire WOD. 

For Time:

1 Rounds of "CFVF Gymnasty", "Mary" or "Nate"

200 m Run

10 Clean and Jerks 115/75 (RX+ 135/95)

1 Rounds of "CFVF Gymnasty", "Mary" or "Nate"

200 m Run

10 Power Snatches 115/75 (RX+ 135/95)

1 Rounds of "CFVF Gymnasty", "Mary" or "Nate"

200 m Run

10 Thrusters

1 Rounds of "CFVF Gymnasty", "Mary" or "Nate"

200 m Run 

10 Bar Facing Burpees

 

"CFVF Gymnasty"

5 Pull Ups + 5 Box Jumps 24"/20" + 5 Toes to Bar + 10 Air Squats

"Mary"

5 HSPU + 10 Pistols + 15 Pull Ups

"Nate" 

2 Ring Muscle Ups + 4 HSPU + 8 KBS 70/53

Tuesday, 05 September 2017 00:00

09.05.17

Strength

Push Press

5x3 @ ~75%

 

WOD

5 Rounds For Time

5 Box Jumps 24/20

4 Bear Complex 115/75

3 Chest to Bar Pull Ups

2 Toes To Bar

1 Squat Clean Thruster

 

After Party

EMOM 5

20 Sit Ups

 

Thursday, 31 August 2017 00:00

08.31.17

Strength

EMOM 8

Hang Power Clean + Power Clean (tap and go)

*can be progressive

 

WOD

For Time:

21-15-9

Kettlebell Swings 70/53

Burpees 

*RIGHT INTO*

15-9-6

Toes to Bar

Jumping Lunges (R+L=2)

 

After Party

Tabata

Odd Intervals: Sit Ups

Even Intervals: Plank Hold

 

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

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