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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, 27 September 2017 00:00

09.27.17

Strength

Back Squat 

Build to a heavy double

 

WOD

For Time:

50 Power Snatches 75/55

*EMOM 7 Wall Balls 20/14 (starting with wall balls)

 

After Party

MAX EFFORT L-Sit Hold

5x5 Strict Pull Ups

Tuesday, 19 September 2017 00:00

09.19.17

Strength

Strict Press

2, 2, 2, 2, 2

 

WOD

For Time:

20 Burpee Box Jump Overs 24"/20"

200 m Run

40 Wall Balls 20/14

200 m Run

80 Double Unders

200 m Run

 

After Party

Tabata Hollow Rock

Dumbbell Row 4x8

 

Friday, 15 September 2017 00:00

09.15.17

WOD


For Time:

400 m Run

27 Wall Balls 20/14

21 Pull Ups

15 Thrusters 95/65

9 Hand Stand Push Ups

400 m Run

21 Wall Balls

15 Pull Ups (Chest to Bar)

9 Thrusters 95/65 (RX+ 115/75)

6 Handstand Push Ups (RX+ 4 inch deficit)

400 m Run

15 Wall Balls

9 Pull Ups (RX+ 6 Muscle Ups)

6 Thrusters 95/65 (RX+ 135/95)

3 Handstand Push Ups (RX+ to 8 inch Deficit)

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

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*

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

Tuesday, 25 July 2017 00:00

07.25.17

Strength

Front Squat

5 @ 75%

4 @ 80%

3 @ 85%

 

WOD

AMRAP 10

10 Box Jumps 24"/20"

10 Wall Balls 20/14

10 Burpees

 

After Party

5 x 10 Barbell Ab Roll Outs

Superset with Pinch Grip Plate Carry

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

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

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